Navigating Meaningful Activities When You Have Arthritis
From what I have learned from friends, loved ones and my occupational therapy clients, the Jewish High Holidays are a time of deep reflection, tradition, and connection with family and community. From attending synagogue services to preparing holiday meals and gathering around the table, these rituals carry both emotional and physical significance.
Yet, for people living with arthritis, especially when pain affects the wrists, hands, and thumbs, the busy season can feel daunting. In my clinic, I frequently see clients who experience pain flare ups during times of the year when activity demands are different from the normal day-to-day. Occupational therapy strategies can support you in participating fully while protecting your joints and conserving energy.
The Demands of the Season
The High Holidays often involve:
- Long periods of sitting or standing during services
- Meal preparation, including cooking, chopping, and baking
- Setting and clearing large tables
- Carrying heavy dishes or trays
- Extended social interactions that may leave little downtime
Each of these meaningful activities can place stress on small joints of the hands, wrists, and thumbs, which are common sites of arthritis pain.
Joint Protection and Self-Management Strategies
Joint Protection Principles
OTs teach joint protection principles to help people with arthritis reduce stress on joints, preserve function, and decrease the risk of flare-ups. During the holidays, these can be especially valuable:
- Respect pain: Use discomfort as a guide. If an activity increases pain beyond a mild level, adjust how you are doing it or take a break.
- Use larger joints: Shift loads from smaller, painful joints (like your thumb) to larger, stronger ones. For example, carry grocery bags on your forearms instead of gripping them tightly in your hands.
- Avoid tight, prolonged grip: Use tools with larger, cushioned handles and utensils that don’t require forceful pinching.
- Balance activity and rest: Alternate between cooking, serving, socializing, and resting so joints get recovery time.
- Use good body mechanics: Keep items close to your body when lifting or carrying. Avoid twisting your wrists when turning lids or wringing out cloths.
- Plan ahead to minimize strain: Prepare food in advance, divide heavy loads into smaller portions, and use carts or trays with handles to transport dishes instead of carrying them by hand.
By practicing these principles, you can engage more fully in holiday rituals while protecting your hands and wrists.
Cooking and Food Preparation
Holiday meals are often elaborate, but small adjustments can ease joint strain:
- Use adaptive tools: Lightweight pots, ergonomic knives, jar openers, and utensils with larger handles reduce stress on the thumb and wrist.
- Pre-plan food prep: Break tasks into smaller steps over several days rather than doing everything at once.
- Sit when possible: Set up a stool at the counter to reduce prolonged standing and allow more neutral hand positioning while chopping or mixing.
- Delegate: Ask family members to chop, lift, or knead. Saying yes to help is an act of self-care.
Serving and Hosting
- Choose lighter dishware: Opt for smaller platters or distribute food into multiple lighter containers rather than one heavy serving dish.
- Use two hands: Carrying dishes with both hands shares the load across larger joints instead of overloading the thumbs or wrists.
- Plan cleanup smartly: Make a “chore list” or sign-up sheet ahead of time so tasks are distributed fairly. Save non-urgent clean-up (like storing serving pieces or reorganizing cabinets) for later.
Attending Services
- Prioritize comfort: Bring a cushion or supportive wrist brace if sitting or holding a prayer book causes pain.
- Consider your footwear: Wear comfortable, supportive shoes.
- Use lightweight books or digital options: If permitted in your community, a smaller machzor (holiday prayer book) or tablet reduces wrist strain.
- Pace yourself: Alternate between sitting and standing when possible, or step out briefly for a stretch break.
When Pain Flares
Despite preparation, pain may increase during or after the holidays. Occupational therapy can help by:
- Intervening with joint and soft tissue inflammation using manual techniques, specialized exercises and activity modifications.
- Teaching joint protection and energy conservation techniques tailored to your daily routines.
- Recommending splints or orthoses to support painful thumbs or wrists.
- Introducing adaptive equipment to make meal preparation and household tasks easier.
- Guiding exercises that improve mobility and reduce stiffness.
Honoring Yourself While Honoring Tradition
The High Holidays are about reflection, renewal, and connection. Protecting your joints ensures you can take part in traditions without sacrificing your well-being. By planning ahead, accepting help, and using OT-informed strategies, you can celebrate in comfort and meaning.
If you have pain and want to work with an Occupational Therapist, contact us today.
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