Managing housework with arthritis

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Managing housework with arthritis

Cooking dinner. Mowing the lawn. Mopping the floor. They may seem minor,

but everyday tasks can take a toll on your body. And when your joints

are stiff and painful from arthritis, running a household can seem like

an overwhelming job. The biggest mistake many people with arthritis make

is trying to do everything at once, according to Olga , an

occupational therapist at Mayo Clinic, Rochester, Minn.

" It's a cycle -- they do too much, then they become over-fatigued or

cause a flare. Once their energy is back and the pain is gone, they try

to make up for lost time -- and then they get fatigued again and have

another flare, " says .

The good news is that you can take many steps to make the work in and

around your home easier to manage. Follow these guidelines:

Organize

By planning ahead you can organize your tasks in ways that will conserve

energy. For instance, clean one area or floor at a time. If you're doing

laundry in the basement, combine tasks that can be done there to avoid

hikes up and down the stairs.

* Ask yourself: How many tasks can I realistically accomplish in

this room or on this floor without causing a flare or becoming

over-fatigued?

Prioritize

Accept the fact that you won't be able to get everything done in one

day. Decide which are the most important tasks to accomplish and focus

on them. Other items can wait until another time.

* Ask yourself: What chores really have to be done now? And what

tasks can be delayed?

Distribute

Break tasks into smaller segments that can be accomplished over a number

of days. For example, carrying laundry can strain your joints. When

clothes are wet, they can be heavy and hard to maneuver into the dryer.

And if your washer and dryer are in your basement, you can spend a lot

of time running up and down the stairs.

To ease the strain, do a load of laundry every other day instead of all

in one day. Another option -- set time limits for yourself. For

instance, clean the closet for 30 minutes each day until the job is done.

* Ask yourself: How can this job be spread over a number of days?

Alternate

Two ways to classify and alternate tasks are:

Light tasks and medium tasks. Alternate light tasks with medium tasks.

If you do a heavy task, plan on taking a break after completing it and

follow it up with a lighter task. This gives your joints a break and

allows you to work longer.

Standing tasks and sitting tasks. If you stand up while washing the

dishes, then plan on sitting down, when you can, while preparing a meal.

This keeps one set of joints from taking all of the strain.

Whether you do a chore standing or sitting often is determined by habit.

You may be used to folding laundry while standing by your bed, but

remember that you can also do it while sitting.

* Ask yourself: What order should I do these tasks in?

Pace yourself

Remember to take regular rest breaks. This doesn't mean you have to lie

down and sleep, just make sure to relax the set of joints you just used.

Length of rest varies person by person -- listen to your body. Stop for

a break before you're tired or hurt.

* Ask yourself: When will I take my breaks?

Delegate

Another way to distribute work is to ask for assistance or hire someone

to help you. This is especially important with strenuous activities that

put stress on your joints and can cause pain and fatigue.

Family and friends are good sources for help. Don't forget that even

young children can be given regular chores.

* Ask yourself: Who else can do this task?

Duplicate

Keep several sets of cleaning supplies distributed around the house so

that you won't have to carry them far. For example, keep a toilet brush

and cleanser in each bathroom.

* Ask yourself: What cleaning supplies do I use in more than one room?

Here are some additional tips for functioning in and around your home.

Depending upon which joints are most affected, some tips may be more

helpful than others:

In the kitchen

* Use electric appliances. For instance, use a food processor to do

your chopping.

* Buy prepared foods and convenience items. For example, buy salad

mix that is pre-washed and shredded.

* Use scissors to open a package instead of tearing it open with

your hands.

* Ask for groceries in a paper versus a plastic bag. You can carry

it between your forearm and hip to avoid straining your hands.

* Plan ahead to avoid multiple last-minute tasks when preparing a

large meal.

* Reduce stress on your joints by placing your mixing bowl on a damp

cloth in the sink while you stir. The cloth will keep the bowl

from slipping, and holding the spoon like a dagger takes stress

off your hands.

* Use nonstick sprays, foil and disposable baking pans to make

cleaning up easier.

* Use a cart with wheels to move heavy items from one place to another.

* Buy a cutting board with a gripping surface that holds food firmly

as you cut.

* Use a microwave whenever possible to avoid stooping at the oven.

* Use hot water to loosen a jar lid and pressure from your palm to

open it, or use a jar opener.

* Buy lightweight pots, pans, bowls and dishes.

Around the house

* Organize closets and cabinets so that the heavy and most

frequently used objects are easy to reach -- between the middle of

your thigh and shoulder.

* Insert a dish towel in drawer or door handles to make them easier

to pull open.

* Leave your most frequently used items out on the counter in the

kitchen and bathroom and on your dresser in the bedroom.

* Limit yourself to one major cleaning task a day.

* Use long-handled tools for reaching.

Outside

* Gather your tools together in a wheelbarrow so that you're not

making several trips back and forth.

* Use tools that are going to minimize stress on your joints.

Examples are ergonomic rakes and shovels.

* Tape yardsticks onto your gardening utensils so that you won't

have to bend over as much to use them.

* Put pipe insulation tubing around tool handles to make them easier

to hold.

* Leave the hose in the yard instead of dragging it out of storage

each time you use it.

* Put a chair at each end of a garden row. It will help you get up

from the ground.

* Do your gardening in small containers that you can keep at an

accessible level or use raised beds.

* Weed after it rains or the garden has been watered -- soft soil

means less tugging.

Related Information

[>] Arthritis: Protect your joints to prevent pain

<http://www.mayoclinic.com/findinformation/conditioncenters/invoke.cfm?objectid=\

DB87B489-AD43-45C9-A525FB2EA58168FC>

[>] Arthritis Center

<http://www.mayoclinic.com/findinformation/conditioncenters/centers.cfm?objectid\

=0009B11F-3898-1B32-82D780C8D77A0000>

AR00010

February 08, 2002

http://www.mayoclinic.com/findinformation/conditioncenters/invoke.cfm?objectid=A\

3E63EDA-2C68-48A2-BFDE0A28D0B30A23