Joint Protection Techniques: Protecting Your Body for the Long Term

Introduction

For individuals living with arthritis, repetitive strain injuries, or other musculoskeletal conditions, everyday tasks can place significant stress on their joints. Over time, this strain can lead to increased pain, joint deformity, and reduced mobility.

Occupational therapists play a key role in helping people manage joint health through a series of practical, science-backed strategies known as joint protection techniques. These techniques are designed to reduce joint stress, prevent further injury, and allow people to remain active and independent for as long as possible.

In this blog, we explore the importance of joint protection, the core principles behind it, and how occupational therapy can support clients in applying these strategies to daily life.

What is Joint Protection?

Joint protection refers to a set of strategies that aim to minimise stress on the joints during daily activities. These techniques are especially important for people with:

Rheumatoid arthritis
Osteoarthritis
Lupus
Ehlers-Danlos Syndrome (EDS)
Joint hypermobility
Repetitive strain injuries (e.g., carpal tunnel syndrome)
Recovery following surgery or joint injury

The goal is not to stop using your joints—but to use them more efficiently and safely, so you can maintain function and reduce pain long-term.

Why Joint Protection Matters

Without appropriate strategies, even simple daily tasks—like opening jars, lifting a kettle, or writing—can aggravate joints and lead to:

Pain and inflammation
Joint instability or deformity
Decreased range of motion
Reduced independence

Joint protection helps maintain function and reduce the progression of joint damage, especially in conditions that are degenerative or inflammatory in nature.

8 Core Joint Protection Principles

1. Use Larger, Stronger Joints

Whenever possible, use your larger joints to perform tasks. For example:

Carry a bag on your forearm instead of in your hand
Push doors open with your hip or shoulder instead of your hand

2. Use Two Hands

Using both hands to lift or carry objects helps distribute the load evenly and reduces strain on small joints like those in the fingers.

3. Avoid Tight Grips

Gripping too tightly can increase joint stress, especially in the hands. Use built-up or ergonomic handles on tools, utensils, pens, and grooming items.

4. Keep Joints in a Neutral Position

Avoid positions where joints are bent, twisted, or locked. For example, try to keep wrists straight when lifting and fingers aligned when carrying objects.

5. Plan and Pace Activities

Avoid doing too much at once. Break tasks into smaller chunks and rest frequently. Avoid holding one position for too long.

6. Use Assistive Devices and Adaptive Equipment

There are many tools available to reduce the need for force or repetitive movement, including:

Jar openers
Lever taps
Long-handled sponges
Button hooks or zipper pulls
Key turners

An OT can help you trial these tools and ensure they’re the right fit for your needs.

7. Respect Pain

Pain is your body’s way of telling you to stop or modify an activity. Persistent or increasing pain during or after an activity is a sign that your joints are under stress.

8. Stay Active

Contrary to popular belief, rest alone is not the answer. Gentle exercise and movement help keep joints mobile and muscles strong—key components of joint protection. Your OT can recommend a safe and effective exercise program.

How Occupational Therapy Can Help

At South Coast Therapy & Support Group, our occupational therapists are trained in helping people protect their joints while maintaining independence. Here’s how we support clients:

Individualised Assessment

We begin by understanding your condition, pain levels, daily routines, and challenges. This assessment allows us to identify specific activities that are placing unnecessary strain on your joints.

Functional Task Adaptation

We work with you to modify how you complete daily activities such as cooking, dressing, cleaning, or typing. Our aim is to preserve function while making these tasks more manageable.

Equipment Recommendations

We can introduce you to adaptive tools, trial them in the clinic or at home, and support you in applying for NDIS or My Aged Care funding if needed.

Education and Training

Learning joint protection strategies takes time. We provide clear instructions, demonstrations, and ongoing support to help you build habits that will support your health long-term.

Pain and Fatigue Management

Many people with joint conditions also experience fatigue. We can combine joint protection with energy conservation and pacing strategies to help you manage both pain and energy throughout the day.

Real-World Example

Brian*, a 63-year-old with osteoarthritis in his hands and knees, struggled with cooking meals due to joint pain. Our OT team helped him:

Replace heavy pans with lighter alternatives
Use a jar opener and non-slip mat for stability
Install a perching stool to allow seated meal preparation
Introduce two-handed lifting techniques

Within weeks, Brian reported less pain, greater confidence, and improved independence in the kitchen.

(*Name changed for privacy)

Everyday Tips to Get Started

Use an electric toothbrush and pump soap dispenser
Choose clothing with zippers or Velcro rather than buttons
Opt for a wheeled laundry basket instead of carrying a heavy load
Use a kettle tipper or lightweight jug for pouring drinks
Place commonly used items at waist height to reduce bending or reaching

Final Thoughts

Joint protection is about working smarter, not harder. With the right tools, strategies, and support from an occupational therapist, you can stay active and independent while managing joint health.

If you’re living with arthritis or a condition that affects your joints, our friendly team at South Coast Therapy & Support Group is here to help. Let us create a plan that supports your goals and helps you move through life with greater comfort and confidence.