Rheumatoid Arthritis Joint Protection
How can we protect RA joints?
As soon as the initial shock of a Rheumatoid Arthritis diagnosis wore off, I began to search for ways to make my life as good as it could be. I was ready to fight. One of the things that we fight off is the deformity that is part of the RA package. We have talked about fighting with Rheumatoid Arthritis medicines. But I also learned very early in my searching that we can do other things to protect and preserve our joints.
I was so glad that I found an article on the Mayo Clinic’s web site about RA joint protection techniques. That led me to search for even more on the subject. I was shocked that my doctor had not told me that there were actually things that I could do that might help avoid some deformities caused by Rheumatoid Arthritis. Many of the things on the list are actually things to avoid doing. I remember my own grandfather’s hands. He also had the RA genes. He is the reason that I understood easily what was meant when I read about “ulnar deviation.” I remember how his fingers all leaned out toward the ulnar / pinky side. What’s more, I even remember him doing some of the motions that are warned against in the articles I read!
Some specific tricks for vulnerable RA joints
When Grandaddy stood up, he pushed off using the backs of his fingers. That is a big no-no! He broke 2 rules at once:
- Don’t ever use small joints when you can use large ones. For example, he could use an elbow. Or better yet, a forearm and no joint at all.
- Don’t ever use the backs of the fingers to push because it drives them in the ulnar direction, encouraging that deformity.
I get plenty of funny looks, but when I stand up, I push off with my arms and let my fragile little hands and wrists alone.
Another RA joint protection tip that has been a life saver for me is this: Never tightly grip anything. Do not pinch or squeeze or twist. Ever. Use a light touch. I use all my fingers together as one, avoiding any twisting motion whenever possible. This might mean I get a tool or get help. Often, it just means I’m slow and funny-looking. Whatever it takes.
Here is another basic principle that you can apply lots of ways: Use the largest joint you can to do any motion or no joint at all if possible. Sometimes, I will also go to a lesser used joint or one that does not hurt. You might use your whole hand or arm instead of fingers to carry something, for example. All of this requires that you think before you move. At first this seems awkward, but you can develop your own joint protecting habits pretty quickly and then it becomes more routine.
Here is one more technique I figured out: In describing ulnar deviation, an article stated that the movement to avoid is the motion that is like the typical turning of a key. I determined never to do that. At times, my hand was unable to turn a key anyway, so I had my kids turn the key in the car ignition – big thrill for them. Here is what I did: I got a huge key. (You can also get yours wrapped in rubber bands or tape.)Then, I grasp the key like an overhand baseball grip only more relaxed. I use my whole hand to turn the car key away from me. It does not use my fingers at all.
PS: If you are a “no pain no gain” advocate or believe in “use it or lose it,” you may be in for a surprise. The Mayo Clinic regards pain as a warning for Rheumatoid Arthritis patients to use caution and protect their joints: “Though you may want to work through your rheumatoid arthritis pain, doing so can aggravate the situation.” Similarly, Cleveland Clinic’s article states: “Respect pain. It is a body signal that is telling you something is wrong. Don’t try an activity that puts strain on joints that are already painful or stiff.”
I recommend that you read the whole Mayo guide to joint protection, and Cleveland Clinic’s joint protection strategies for Rheumatoid Arthritis, too.
Recommended reading:
See me doing joint protection 24/7 in a “24″ style post
20 Tips for Managing Your Rheumatoid Arthritis Treatment
Rheumatoid Arthritis Tips Book Review
20 Signs of Rheumatoid Arthritis in the Mirror
When You Have RA, You Can Get Stuck in Orbit
Subscribe to feed
Don't miss this!
Thank you for this post. I have been having a lovely flare for the past few days and it has reminded me that I need to be more careful. There are days when I do stupid stuff. A lot of times I do things I know I shouldn't do because I am single and I figure no one else will do it for me. However, I do have kids who love to help me. I need to stop being so stubborn and ask for help more often.
I admit that I indeed even more frustrated than when before I went to the doctor. All of my tests for types of arthritis, gout, etc were negative, yet my doctor says that my blood does show some type of inflammation going on.(?) I show all the signs of RA except it is not showing in my blood, therefore my doctor isn’t sure what to think. I just was sent for a mammogram to rule out cancer and the rest of my blood tests are excellent for a woman my age (49). I am currently dealing with inflammation of my shoulder and elbow joints along with muscle weakness. About two years ago I had horrible muscle weakness in my arms where I could not even lift a small pan or jar without excruciating pain. Is there somewhere a comprehensive list of symptoms that I can go through to show this doctor other then the ones I can remember to have had, that I might be having and not paying attention to which could be a better indicator of what is going on? I am frankly tired of the “hit & run” episodes of this disease, which makes it really hard to show a doctor when you are not having an episode of inflammation. What would you suggest? So far , no one is interested in x-rays of my joints but previously no one has ever noticed any damage to them other than my having bouts of tendinitis.
Hi Michelle,
I am sorry this is so hard. I have heard this story before.
I am going to recommend you read an article on the first symptom of RA - there are lots of things people have listed in the comments also. And here is a series on blood tests that are used for RA. And, finally, you might find this post about Palindromic RA helpful, too.
I hope you can find answers soon.
This is the kind of reminder that makes me want to hide away from RA sites like yours, Kelly. After all, there is the old adage that “ignorance is bliss.”
I’ve been having a flare for the last 3-4 days in the joints in my fingers. I know that I caused it by doing too much crochet. And, after reading your post, it sounds like I’d be better off to just give up my crochet now before it does permanent damage.
Except, I love what I’m doing. When everything else hurts and I just want to cry from frustration, I can always pull out my hook and yarn and make something.
People with RA are always in a balancing act, I know. But today the balancing is just making me angry. It’s like a sick Catch-22 where the things that give me strength to get through the worst RA symptoms are also the most damaging in and of themselves.
Oh NO! Karla, don’t quit!
, or just give the joints a complete break if they are in flare…
Ignorance is not bliss at all! We just need to make adjustments. There may be a better way to hold the needle, or sometimes do things in smaller bites (which you’ve already told me you do…
It just depends upon which joint & how badly the particular motion is for it. The balance (as you said) is doing things we need & love to do without injuring ourselves in the long term.
Kelly, Thanks this has been most helpful as I’ve all but quit driving because it’s too hard to turn the key! Today I invest in a larger key and I’ll bubble wrap it as I do most other things. “On the road again…”
Karla, I’m 49 also and it’s really hard at times, you think your life is over but it’s not. I went to a medical supply store and got some gloves that are made of neoprene and go to the tips of my fingers. Because of their thickness they protect my joints when I sew or write, my passions, you can A)Put a sponge curler onto your crochet hooks or B)Wrap them in Bubble Wrap until they are a comfortable size. When I write I always write in longhand w/a pencil first, I wear my gloves and wrist braces and my pencil has either a pink sponge roller or Bubble Wrap on it. What a sight it is to be sure but, at least I’m doing what makes the rest of my pain a little easier not to think of. I hope this helps you continue doing what you enjoy! God’s Blessings!
Your article was most tweeted by arthritis experts in the Twitterverse…
Come see other top popular articles surfaced by arthritis experts!…
What a great and useful article… I’ve had JRA/RA & OA for 47 years and did not know some of this. Thanks, Kelly!