Occupational Therapy -- Protecting Your Joints during Everyday Activities

Self Care Tasks

• Holding Toothbrush, Combs, Razors

  Place items parallel to the knuckles.
  This method may require you to change hands to comb, brush or shave both sides comfortably.
  Build up handles if you can not get your fingers straight.
  Use an electric toothbrush or razor.
  
  
• Using Toothpaste
  
  
  Place tube slightly over edge of counter or sink. Hold brush under tube opening and press paste out with palm.
  Avoid squeezing with finger tips.
  
  
• Wringing Out Wash Cloths
  
  
  Press cloth between palms or between sink and palm.
  Never wring out with a clenched fist.
  
  
• Dressing
  
  
  Replace buttons with velcro, or use a buttonhook.
  Wear shoes with Velcro closures.
  Use a long handled shoe horn.
  Build up zipperheads and attach rings.
  Sew pull loops to the top of socks.
  Use a back scratcher, kitchen tongs or coat hanger to extend reach.
  
  
• Bathing
  
  
  Wash with a bath mitt and long handled sponge.
  Sit while bathing.
  Built up faucet handles so they can be controlled with the palm.
  Install grab bars in the tub/shower.
  
  
• Tasks that involve turning
  
  
  Door knobs, lamp switches, TV knobs
  Turn clockwise with the right hand
  Turn counter-clockwise with the left hand
  
  
• Eating
  
  
  Build up utensils with foam
  Hold knife in the palm, with the blade extending from the pinky side
  Place rubber bands around cups and glasses for easier grasp

Kitchen and Homemaking Activities

• Opening Drawers Cabinets Refrigerators
  
  
  Slide your fingers through handles so the force used in opening is spread through the palm.
  On knob-type openings keep fingers straight and spread the force through several fingers.
  Try to avoid opening cabinets and drawers with your fingertips.
  Attach a loop of ribbon to slip over the hand then pull open using strength in wrist or forearm
  
• Closing Drawers, Cabinets, Refrigerators
  
  
  Close cabinets using the palm of the hand with fingers straight.
  Or close with little finger against the drawer.
  Never use your fingertips or thumb and index finger to close cabinets
  
  
• Removing Cans, Boxes From Shelves
  
  
  Pull object from shelf with palm of one hand and slide into palm of other hand
  If this is not possible, pick object off shelf with both hands.
  Place objects back onto shelf using both hands.
  Store heavy items on center cabinet shelves, light objects on high or low shelves
  
  
• Lifting Pans
  
  
  Keep fingers straight as possible
  Support pan under handle and on the side
  Using both hands to distribute the weight and minimize stress on the joints
  
  
• Opening cans, jars
  
  
  Alternating hands to open and close jars prevents stress in the direction of the little finger
  Use the palm of your right hand to open jars, use left hand to close jars
  Non slip type material provides a better contact surface between the jar and hand or the jar and table
  
  
• Cutting And Chopping
  
  
  Position knives parallel to knuckles and keep fingers as straight as possible.
  Pull the knife thru the meat and towards the body
  For chopping stabilize front of knife with palm of one hands hold handle with other hand and chop using an up-down motion.
  
  
• Stirring And Mixing
  
  
  Hold spoon keeping fingers as straight as possible.
  Stir in the direction of the thumb
  Build up handles of utensils if you are unable to keep your fingers straight
  
  
• Faucets
  
  
  Turn faucets on and off using the palm, keep fingers straight
  
  
• Picking Up And Washing Dishes
  
  
  Pick up plates, bowls at the sides keeping fingers straight
  Use palm pressure to hold and lift items.
  When washing plates, counters or tables keep fingers straight over cloth or sponges, wash in direction of thumb.
  
  
• Carrying Groceries
  
  
  Carry groceries and other bundles with your forearms.
  Wrists and fingers should be free and relaxed
  A typical hand grip may be necessary when lifting packages from a car trunk or floor but shift the package into your forearms as quickly as possible
  
  
• Bed Making
  
  
  Make one side of the bed before moving on to the other side.
  Smooth sheets with the little finger side of hand and brush out and away from the body
  
  
• Dusting
  
  
  Press on dust cloth with fingers straight
  Dust in direction of thumb
  
  
• Vacuuming, Sweeping
  
  
  Cradle the broom, dust mop or vacuum handle with the left hand
  Lightly grasp the handle with the right hand. Build up the handle at this point if necessary.
  Use shoulder and elbow movements to do the work.
  
  
• Cleaning Sinks, Tubs
  
  
  Keep fingers straight and press down on rag or sponges
  Scrub in direction of thumb
  A long handled sponge is recommended for cleaning the tub.
  To wring water out of sponge press between your palm and the sink
  
  
• Ironing
  
  
  Hold the handle lightly or build up the handle to prevent making a tight fist
  Slide the iron and avoid picking it up and down
  Sit to iron if possible
  Buy clothes that don't need ironing
  
  
• Laundry
  
  
  Remove clothes from the dryer with a reacher
  Use clothespins that push on instead of the kind you have to pinch

Leisure Time Activities

• Gardening

  Use lightweight long-handled garden tools.
  Raised garden boxes eliminate the need to bend or kneel.
  Use a sprinkler system rather than carrying a water can or holding a hose.
  Time limit 30-60 minutes.
  
  
• Hiking/Walking
  
  
  Wear sturdy shoes.
  Avoid long hikes, hilly areas and rough terrain.
  Use a moderate paces rest, when necessary, stop before fatigued
  Time limit as tolerated
  
  
• Bicycling
  
  
  Use lightweight, multi-speed bike
  Try to maintain good posture
  Grip the handles as loosely as possible
  Time limit as tolerated.
  
  
• Golf
  
  
  Use a motorized golf cart when possible
  Push your golf bag or get a caddy to carry them
  Do not carry your clubs on your shoulder.
  Play the number of holes within walking tolerance,
  Time limit as tolerated.
  
  
• Fishing
  
  
  Use a lightweight rod
  Change position often from sitting to standing
  Prop pole rather than holding it for a long time.
  Time limit as tolerated.
  
  
• Swimming
  
  
  Excellent exercise
  Swim leisurely
  Time limit as tolerated.
  
  
• Reading
  
  
  Use a book stand for heavier books
  Lay newspapers/magazines on a table.
  Avoid-holding in your hand for long periods.
  Time limit as tolerated
  
  
• Writing
  
  
  Build up pens/pencils
  Flair Tip pens require less pressure to make a mark
  Sit at desk/table in a comfortable chair.
  Writing requires a sustained grip and is not recommended for long periods.
  Time limit 10-15 minutes.
  
  
• Painting/Sketching
  
  
  Sit to work.
  Build up handles of brushes, pencils.
  Avoid long periods of holding
  Time limit -- 15-30 minutes
  
  
• Needlework
  
  
  Needlework maintains fingers in a fixed position for a prolonged period and is not recommended
  Build up handles or use large needles whenever possible
  Time limit -- 10-15 minutes.
  
  
• Sewing
  
  
  Use electric machine and electric scissors
  Sit on a sturdy chair with back support.,
  Try to cut down on the amount and period of time spent in pinning.
  Time limit -- 1 hour
  
  
• Music
  
  
  Piano playing puts stress on the fingers and is not recommended
  Organ requires lighter touch than piano
  Guitar not recommended (due to strumming towards little finger and use of a stressful pinch in order to play the chord)
  Listening to music is recommended
  Time limit for playing instruments -- 15 minutes
  
  
• Cards
  
  
  Use a good chair with back support.
  A card holder is recommended to avoid sustained holding of the cards
  Time limit -- as tolerated.
  
  
• Movie/TV
  
  
  Use good sitting posture
  Walk around during intermission/commercials
  Time limit -- several hours.
  
  
• Home Entertaining
  
  
  Avoid last minute rush by planning or making a schedule ahead
  If serving a meal consider a buffet with a one-dish meal such as a casserole.
  Pot-Luck can save you energy in preparation and clean-up
  Use disposable plates, glasses, napkins.
  

A portion of the information shared from: http://www.geocities.com/Heartland/Prairie/5309/arth7.html.

For further information please contact the NY AgrAbility Project, Cornell Agricultural Health and Safety Program, 777 Warren Road, Ithaca New York 14850 or by phone 1-877-257-9777. The New York AgrAbility Project can not guarantee the effectiveness of any suggestions, solutions or recommendations. The New York AgrAbility Project is administered by Cornell University through funding provided under the United States Department of Agriculture CSREES project number 2002-41590-01372. http://calagrability.ucdavis.edu/

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