Wrist tendonitis in seamstresses : exercises, stretches and tips for relieving pain
- Souad Belaini
- 1 Jul
- 4 min read
Discover the tips I use at Maraval Couture to Carry on Sewing despite tendonitis in my wrists and to prevent pain caused by repetitive movements
As a professional dressmaker and founder of Maraval Couture, I spend long hours working with my hands - stitching, cutting, embroidering, sewing... This craft, which I love, requires precision and concentration, but also a constant posture and repetitive movements.
Over time, I've developed tendonitis in my wrists - a pain that many people who do manual work know all too well.
As I refuse to let this pain dampen my passion, I have learnt to manage it. I consulted a physiotherapist, tried out several methods, and, above all, adapted the way I work to protect my hands whilst continuing to do what I love.
👉 In this article, I'm sharing with you a special “hands and wrists” routine that I follow every day. It's designed for seamstresses, artists, craftspeople, and anyone else who puts a lot of strain on their hands.
It helps to relieve pain, prevent relapses and, above all, to continue practising your sport in comfort and with ease.
My tips for looking after your hands and wrists
Over the years, I've learnt that you should never wait until the pain becomes too severe before taking action. Here are a few habits that help me in my day-to-day work as a seamstress, whilst looking after my wrists.
1. Consult a healthcare professional
When the pain started, I made an appointment with a physiotherapist. That's the first step I'd recommend.
The physiotherapist will help you understand the cause of your symptoms and suggest exercises tailored to your situation.
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Personally, when I have a physiotherapy session, I avoid going back to sewing straight afterwards. I prefer to let my wrists rest so that I can fully reap the benefits of the session.
2. Listen to your body's signals
We often tend to want to finish an order or a project at any cost. However, when tiredness sets in and aches and pains start to appear, it is important to take a break.
A few minutes' rest is better than having to take several days off due to more severe inflammation.
3. Using hot and cold
Heat and cold are two valuabe allies.
Cold can help relieve inflammation or pain after a long day's work.
Heat, on the other hand, helps to relax the muscles and loosen up the joints before or after certain activities.
Personally, when my wrists are particularly tired after a day's work, I like to make the most of the warmth of a shower to relax my hands and wrists. I let the hot water run over this area for a few moments to release the tension that has built up over the course of the day.
Once my hands are completely dry, I apply some white Tiger Blam (the blue one, for cold) whilst massaging it in gently, then I sometimes protect my wrist with a support bandage overnight.
This little routine often makes me feel at ease and helps me recover better after a long day spent sewing.
Please do not hesitate to ask your healthcare professional for advice to help you decide on the most suitable solution for your situation.
4. Exercise regulary
Just like your back and legs, your hands and wrists need looking after.
The exercises set out below are easy to do at home or in the workshop.
They help to maintain joint flexibility, reduce tension and prevent certain types of pain associated with the repetitive movements involed in sewing.
• Exercises with a soft ball : Squeeze a soft ball in your hand for a few seconds, then release it. This exercise strengthens your fingers, palm and forearm.
• Finger and wrist stretches : Do some gentle stretches to loosen up your joints, relieve tension and improve mobility.
• Exercises with a resistance band : Spread your fingers apart against the resistance of a band. This exercise helps to strengthen the muscles in your hand and prevent pain caused by repetitive movements.
Just a few minutes a day can make a real difference in the long run.
5. Take breaks whilst sewing
When I work for several hours at a time, I try to take a few minutes' break every hour.
I'd like to take this opportunity to :
stretch my wrists,
to relax my shoulders,
change position,
have a glass of water.
These short breaks help to relieve the tension that builds up throughout the day.
6. Looking after your most valuable work tool
For a seamstress, her hands are much more than just a tool : they bring our clients' creations, alterations and projects to life.
Looking after your hands and wrists is not a luxury. It is essential if you are to continue practissing your profession with passion, comfort and peace of mind for many years to come.
🤍 Conclusion
Every situation is different, and every type of pain deserves special attention. If you are a seamstress, designer or craftsperson and are experiencing similar difficulties, please do not hesitate to contact me. I am not a healthcare professional, but I would be happy to share my experience as a seamstress who continues to practise her craft despite suffering from tendonitis in her wrists.
🪡 Contact
📍 Maraval Couture — 8 Rue Michel Rondet, Saint-Étienne
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