Whether you want to enjoy the pool, a backyard barbecue, or an afternoon of cornhole, almost any activity can be modified to accommodate people with hand and joint health issues. “Whatever you can do outside, I really stress that all movement is good,” says occupational therapist Carole Dodge, a certified hand therapist at Michigan Medicine at the University of Michigan in Ann Arbor. “Activity promotes activity. You get more lethargic when you don’t move, and engaging with others is fun.” Try any of these favorite summer activities either on your own or in collaboration with an occupational therapist, who may be able to help you modify them so you won’t cause any further damage to your body. Also make sure to wear a hat and sunscreen, stay hydrated (which can help you avoid hand cramps), and don’t drink alcohol if you’re taking certain medications.
Keep Your Joints Feeling Good at the Pool or the Beach
Nothing chills you out quite like a quick dip, and moving in water is kind to achy joints. “The pool is great for swimming, walking back and forth, and any kind of upper- or lower-body exercise,” says Dodge. Pool and beach games with the kids or grandchildren are also joint-health winners. “Try playing ring toss or diving for pennies. If you have a pool noodle, you can squeeze it for hand-strengthening exercises,” says Dodge. “It’s a great way to focus on the fun and not the exercise so much.” RELATED: Don’t Lose Your Grip: Rheumatoid Arthritis and Grip Strength
Play Ping-Pong or Bean Bag Toss — but Protect Your Hands and Wrists
These popular backyard games are a great pastime for people of all ages and abilities. “If you have hand pain, look for firmer bean bags,” says Dodge. “Some can be squishy, but the ones that are more filled are easier to grip.” She also suggests that you use your whole arm when you toss rather than relying primarily on your wrists and hands. “Utilizing the bigger joints and muscles will be less painful.” And if you want to join in a game of paddle ball, Ping-Pong, or badminton, Dodge says to look for paddles and rackets that have an enlarged handle with a longer or wider grip to make it easier to hold. “You can also [wrap] padded tape around the handle of ones that you already have." RELATED: Outdoor Exercise Can Boost the Body, Mind, and Mood
Ditch the Screen and Unwind With a Board Game
Old-school games like checkers, jigsaw puzzles, and Scrabble may seem like indoor activities — particularly after two years of a pandemic that kept us all inside far more than we ever wanted to be. But you can bring them out to your patio or picnic table while you safely soak up a little vitamin D. “The pieces with checkers and Scrabble are small and light, and there’s no reason for people with joint pain not to play games like that,” says Dodge. Classic games are also a good reminder that stepping away from our computers and phones is a great way to connect with friends and family and avoid further discomfort that’s associated with too much screen time.
Gardening Doesn’t Have to Hurt
Flower therapy is healing, even if it’s not always easy on the joints. But gardening can be tailored for people who live with hand and joint pain. “Gardening is one of the most modifiable things you can possibly do,” says Wagenfeld. Use containerized raised beds, which are elevated and “put much less stress on your body,” she adds. Wagenfeld recommends putting pots or planters at waist level if standing is comfortable. It’s much easier than squatting to dig into the ground. But if you’re more comfortable sitting, Wagenfeld says it’s important to choose a raised bed that allows your body to directly face the plants. “If you are twisting your body to access the planter, you are harming your body even more,” says Wagenfeld. Be sure to take breaks, advises the Arthritis Foundation, and use joint-friendly tools. Dodge says to look for gardening gloves that have rubberized palms that help you hold on to tools, and when it comes to pulling weeds, timing is everything. “Do it after it has rained when the ground is a little softer, and use pads or a rolling seat,” Dodge says. She also recommends using a hose with a spray nozzle that doesn’t require squeezing, and look for lightweight, retractable hoses that are easier to maneuver. “It takes battling with the hose out of the activity,” she adds. RELATED: 8 Hacks That Can Help Rheumatoid Arthritis Hand Pain
Cooking Can Be Joint-Friendly When You Grill
Doesn’t everything taste a little more delicious when it’s cooked outside? Firing up the grill is also great for people with joint pain, because there’s less heavy lifting and cleanup, says Dodge. Corn on the cob, for example, can be cooked quickly without having to lift heavy pots of boiling water. “You can also use lightweight foil and recyclable pans on the grill, so you don’t have to scrub pots and pans.” And when it’s your time to be the grill master, look for tools, tongs, and spatulas with longer and wider handles that are easier to manipulate.
