The most important thing: Try it!

Don't be put off by the thought "Oh, I can't do that with one arm anyway". Just because it‘s no longer possible in the conventional way does not mean that it is not possible at all. There is a solution for (almost) everything!

There is no wrong way to do things as long as it works for you. Even if the word is hanging out of our ears - our patience is required here. Teaching yourself new ways to make everyday life easier requires sensitivity and persistence. Often the first idea doesn‘t turn out to be the easiest, best or quickest option. Failure is unfortunately part of the process, but it makes us more skillful and enables us to think of another creative way. If perfectionism has been a thing for you before, the change will cost you a lot of effort (as in my case), the result aren‘t always equally satisfying or may not be perfect. But if you are patient enough with yourself and celebrate even the smallest progress, nothing can hold you back and stands in your path. You are stronger and more resourceful than you might think. Despite the restrictions, try to trust your body enough to allow the unknown! Your body is different now, you will get used to it anyway, but with a higher quality of life you can make it easier for yourself to deal with it. There are people in this and other communities who have experienced something similar or are otherwise experts in this field. We are here to support and encourage you if you are facing the challenge of plexus palsy and the challenges with your disability. We´re here to help each other!

The following tips and tricks is a collection of ways to make everyday life easier if mainly one arm can be used functionally. As there is a risk of injury in some cases, the tips are merely recommendations and should be just tested if you or an authorized person is aware of the potential dangers. Not everything is suitable for every person; there are very individual possibilities for each person concerned. If you are unsure, the task should first be tried out in a simplified way, e.g. do not switch on the heat if you´re testing one of the cooking tips, then you will not burn yourself and you can find your best way to handle draining pasta or what ever you want to do on your own.

The information provided here is from individuals and does not reflect the views of any committee etc. We are not doctors and the advice of medical specialists should ALWAYS be sought if a brachial plexus injury is suspected or diagnosed.

Finally, always keep your eyes open and look for practical helpers and tools in your everyday life, don't be afraid to alienate things for a purpose! Listed below are various areas of everyday life where you may find some practical tips:

-         Prevention

-         Cooking and eating

-         Clothing and appearance

-         Hygiene

-         Household organization

-         Driving a car/motorcycle

-         Office work

-         Hobby and crafts

-         Sport and leisure

-         Useful tools

-         How-to videos

-         Sources and further links

 

 

Prevention

Changes in body physiology alter the distribution of muscles in the body. This comes with advantages and disadvantages for everyday life. With the disadvantages becoming more and more significant over time. For example, if you´re using one side of your body mainly, it can lead to further health problems. For example, an early slipped disc due to years of incorrect loading of only one side of the spine.

-         If possible, backpacks should be carried on both shoulders with the same weight load so that the body is still loaded on the same side to minimize incorrect posture. To do this, put your affected arm in the specific carrier, place the carrier carefully on your affected shoulder and find the other carrier with your healthy arm. But just if it´s painfree and your are safe to do this without injuries.

-         It is better to walk several times to avoid overloading the dominant side.

-         Exercises to do at home: Since the muscles on one side are less used, you should try to compensate this. It is best to talk to a physiotherapist or occupational therapist about home therapy and work out suitable fitness exercises. Together you can find thebest fitting exercises for you and you will find a way that can help you and your the body in a long term the most. There are various options for this: Exercises with tools, with your own body weight or with adapted sports equipment.

 

Cooking and eating

Personally for me it was important to be able to cook independently again, with as few restrictions as possible on the choice of food. Especially in the kitchen, you should expect at least double the preparation time. Many things don't necessarily take longer, but you should allow you to take the extra time, especially when it comes to trying a recipe for the first time. Patience and practice bringst he results here aswell. But the frustration threshold is much lower and should be taken into account.

Fortunately, there are many aids in the kitchen that promise to make things easier. However, it has been shown that it is sometimes better to learn how to use non-adapted tools. Learning to use adapted tools is not necessarily easier, but you are dependent on the adaptation, which is not always accessible. It is therefore very individual which technique you can handle better. Caution is also required here, as there is a higher risk of injury in the kitchen anyway. Be careful with knives and especially in hot weather! Burns can be even more debilitating than they already are (based on personal experience). Possibly familiarize yourself with the handling of pots etc. before cooking.

-         Basics: Start with simple recipes, organize the kitchen so that everything is within easy reach, there are aids such as non-slip chopping boards and one-handed can openers.

-         If available, appropriate kitchen utensils can be used, otherwise bowls, for example, can be prevented from slipping with non-slip mats. Utensils can also be fitted with special handles or holders can be attached. Certain objects could also be permanently attached (e.g. screwed/glued down).

-         Large, sharp knives: Large, sharp kitchen knives with blades wider than the handle are easier to cut with. With a little practice and various techniques, you can even cut finer things. There are good ways of keeping knives sharp with suitable sharpening stones that can also be used with one hand. Personal tip when cutting vegetables: first prick, then cut in half, turn over and cut the other side.

-         When stirring more solid dishes, place a tea towel or other heat protection between the body and handle of the pot. The handle stops against the protected body and prevents the pot from turning any further.

-         For fill in (hot) water into a pot you can use a kettle or another container to transfer the water without lifting the heavy pot

-         When eating, aids such as non-slip mats and adapted cutlery can be helpful. Apart from beef, any meat can actually be cut more or less well, even in its unprocessed state (the sinewier the harder, so it is actually helpful to buy high-quality meat).

-         The same thing with eating: pierce first and then cut: If the knife is first used to create a weak point in the object to be cut, even blunt butter knives can be used to chop a lot of food without much effort.

-         Rocking knives can also help with cutting during preparation or consumption.

-         Frying basket/metal basket: to cook pasta or vegetables etc., a metal basket can be placed in the water before the food to be cooked is added. When the preparation is finished, the pasta etc. can simply be removed from the boiling water with the metal basket without having to handle the pot.

-         If washing by hand, the absolute secret weapon is "soaking". Soaking is best for burnt or dried-on dishes, as scrubbing with one hand can be a real challenge. For cutlery and glasses, there are hand washing devices that can be used.

-         Vegetables or other food can be stabilized for cutting with long roasting cords made of silicone, for example. This trick can be particularly helpful with foods that are rather light (spring onions, leeks, etc.) and can save a lot of time. To do this, simply wrap the roasting strings completely around a cutting board and tie them tightly. Then stretch the vegetables to be sliced under the strings and start slicing without the sliced vegetables bouncing around on the board. If wooden nails are hammered into the side of the board, to which the roasting cords can be attached, or the board has feet, then the board will also be stable and won't wobble around.

 

Clothing and appearance

Clothing is very individual, even without restrictions, and in our case we also want to take this into account so that we can feel comfortable. Some people affected do not want to wear purely functional clothing - usually for aesthetic reasons. What matters now is dexterity, patience and residual function.

-         When buying clothes and shoes, pay attention to subjective preferences; a new style of clothing will inevitably emerge that takes the new situation into account. Try it out, you may even discover a completely new style for yourself, so go wild and be brave!

-         Adaptive clothing: garments with Velcro or zippers instead of buttons.

-         Dressing aids or shoehorns with long handles.

-         Shoes: The one-handed knot is a method of tying shoes with one hand, making it possible to wear shoes with laces. It is also possible to use Velcro shoes or shoes with a simplified fastening mechanism. Another option is to replace the normal laces with elastic ones so that you only have to slip into the shoe.

-         Getting dressed: The best tip here: Start with the affected side. Either open the inside of the sleeve opening for the affected arm and slip in. Alternatively, grab the affected hand from the outside of the sleeve with the unaffected side through the sleeve and guide it through the sleeve (recommended for T-shirts etc. with short sleeves).

-         Closing bras: This raises an issue that doesn't affect everyone, but is still very important as for many people going out the door without a bra is not an option. It is possible to switch to bras that can be fastened at the front between the cups. Or you can close the back-closing bra at the front and then turn it 180° around your upper body and then fold the cups upwards while you first pass your arm through the bra strap.

-         Undress by reaching into the neck: The easiest way to remove a top is to grab the garment by the collar at the back of the neck and pull it over your head. This way, even tight garments can be removed without help.

-         Tying your hair up: There are various techniques here, the best for me personally is the method of first grabbing the hair as a whole and twisting it in one direction until a bun is formed, this is then pressed against a surface e.g. a wall/cushion (the softer the surface, the easier, as the bun then doesn't slip away so easily). The bun stays in place when pressed against the surface and the hair can now be secured with an elastic. This way I was also able to try out different hairstyles.

-         The following tips are more for female readers. When putting on tops or sports bras - i.e. tighter tops without a fastener - it is easier to get into the garment and then pull it upwards, just like a skirt. With the straps, do the affected side first and then the other side.

 

Hygiene

It may not be an obvious problem, but how do I wash my unaffected arm, for example, if the affected side is unable to do so? Affected people are usually only confronted with such problems when the time comes and have to come up with a solution themselves. It is a very intimate topic, but one that is just as individual and therefore needs to be addressed.

-         In case of unsteady gait/standing: non-slip pads or shower chair to maintain balance and reduce the risk of falls.

-         Shampoo and soaps in dispenser bottles with pumps to make them easier to use with one hand. Or measure the desired amount of shampoo into an egg cup or other suitable container, for example, handling a shampoo bottle can take time and nerves and wastes shampoo.

-         Use a shower brush with the longest possible handle and removable brush head to reach the back and the non-affected side. To do this, clamp the brush between your legs, for example. As an extension to this, it would be conceivable to attach a brush or brush mat to the wall of the shower to make it even easier to reach the back, for example.

-         There is a brush with suction cups for washing hands, which also helps with stubborn dirt when cleaning the unaffected hand.

-         Fingernails can be cleaned and trimmed with appropriate nail care sets. Clamp the cleaning aid between the legs. There are several options for shortening that are suitable for one-handed operation.

 

Household organization

Unfortunately, the shopping still doesn't take care of itself and the apartment also needs the usual attention. After all, you can't and don't want to hand over everything, so here are a few points we've come across. Some tasks require full physical effort, such as making the beds. The tedious household tasks don't get any easier with one hand, so anything that helps in any way is used.

-         Writing a shopping list (ALWAYS reduces stress)

-         Don't hesitate to get a disabled pass that allows you to park in a disabled parking space: The walk to the car can get quite long if you can only carry everything with one hand, it's definitely worth the effort to apply for it.

-         The most stressful moment is packing at the checkout, my personal tip: use a shopping cart even for a few items, this saves time and avoids stress, after paying the shopping can then be put back into the trolley and not packed into a bag at the checkout without time pressure.

-         Organize rooms/items so that frequently used items are easily accessible.

-         Practical tools: e.g. with long handles or telescopic poles to make it easier to reach hard-to-reach places.

-         Work in small sections to avoid overexertion. Don't do too much in too short a time!

-         Routine: The more often something is done, the more you notice things and actions that can make life easier and speed up the process.

-         There are a few aids for washing up, but you should consider buying a dishwasher in the long term. Washing up by hand will take a lot of time, even with aids. And it also causes a lot of noise and scratches in the sink.

Driving a car/motorcycle

For many people, being able to drive again means regaining a huge amount of their independence and therefore their quality of life. Not only does it make everyday life easier, e.g. so that people can go shopping for drinks on their own, it can also have a major impact on their personal well-being.

-         Special adaptations/conversions for cars/motorcycles that enable one-armed driving. In cars, for example, steering wheel buttons for easier steering, automatic gearboxes or hand controls for the accelerator and brake can support driving. In the case of motorcycles, the restrictions that need to be taken into account depend very much on the individual. However, it is now even possible, for example, for patients with a spinal cord injury of the lumbar spine to ride a motorcycle.

-         Take a look at Einarmhelden.de, for example: https://www.einarmhelden.de/

 

Office work

There are also a number of ways to make one-handed life easier in the office/at work. As a lot of time is spent here, it is also important to pay attention to a number of preventative measures.

-         There are aids such as speech recognition software or one-handed keyboards to make writing and working on the computer easier and faster.

-         A standing desk can also be a good option, as it allows for better and varied ergonomics.

 

Hobby and crafts

Even if working with one hand may seem like a huge challenge at first, the same applies here: Try it out. Especially if it is a hobby that you love, try to take it up again. Even if the initial results don't match your expectations, some things can be compensated for with time and practice. I can say from experience that the longer something was practiced before the accident, the easier it is to adapt, you just have to dare.

-         There are some systems in the trades that make work easier. These aids can also be helpful in other areas when modified. For example, there is actually something called the "third arm" for soldering.  Let's use it as a "second arm" and master many challenges that require a holding hand (https://www.loetstation.info/dritte-hand).

 

Sport and freetime

Here too, the rule of thumb is: the proof of the pudding is in the eating! Some sports are not possible for some people for various reasons, so individual symptoms must be taken into account here. Slowly, without pressure and with support, test whether the sport is feasible and which aids may be necessary. Often an upper body restraint that secures the affected arm can help. Sometimes such an aid can also be covered by health insurance if you insist on it.

 

It also takes a good dose of courage (and protective equipment) to trust your body again.

 

Many sports and recreational activities are accessible to people with one arm if they are approached with the right equipment, adaptations and techniques. There is also a growing community of people advocating for inclusive sports and creating more opportunities for people with different abilities.

-         Swimming: Swimming is a great sport for people with one arm. It exercises the whole body and requires no special equipment. Buoyancy aids such as water wings or swimming belts can provide additional safety, especially at the beginning. Some swimming pools, especially those associated with hospitals, rehabilitation centers or therapy facilities, also offer swimming opportunities for people who are not immediate patients but have specific needs. These facilities may offer special swimming times or programs for people with disabilities, injuries or health restrictions.

-         Tennis: There are special adaptations so that a racket can even be attached to the arm in case of doubt. As tennis is mainly played with the dominant hand, the technique should be adapted.

-         Boccia: Boccia is already a Paralympic sport. It requires precision and skill and can be easily played by people with one arm. There are also aids for other movement restrictions, such as a ramp from which the ball rolls instead of being thrown.

-         Riding a bike: Using special brackets with Velcro fasteners, which release on their own in the event of strong pulling forces (e.g. in the event of a fall), the impaired arm can be attached to the bicycle handlebars and ensure sufficient stability of the handlebars when riding.

-         Inline skating: With appropriate protective equipment and possibly an orthosis for greater shoulder stability, almost physiological execution is possible.

-         In addition, some sports already offer appropriate aids:

-         Archery: The bow is stabilized with a special device or holder and there are also special one-armed bows.

-         Climbing: There are special climbing holds and techniques that have been developed to facilitate climbing with just one hand.

-         Paragliding: In my time after my accident, I met many very impressive people, including one gentleman who wanted to start paragliding again after his motorcycle accident and subsequent plexus paralysis. Together with a flying school, he had managed to design a tricky construction to make it possible to control his paraglider, and in the end he was able to take to the skies again on his own.

-         With a little ingenuity and support, it is even possible to develop aids and tricks yourself to make other sports or activities possible (again). Creativity and persistence are required here!

 

Useful tools

https://www.seniorsafetyequipment.com/helpful-tools-for-a-one-handed-person/

https://www.alltagshilfen24.com/

https://www.aktivshop.de/hilfsmittel-alltagshilfen

https://www.medicalcorner24.com/

https://www.rehabmart.com/

https://www.essentialaids.com/

https://www.performancehealth.co.uk/catalogsearch/result/?q=one+handed

 

 

 

How-to videos

For some everyday problems there are useful videos to learn the technique, here we have put together a few for you. Of course, links may no longer be up to date, please excuse us - let us know and we will update the path.

Deodorant: https://www.youtube.com/watch?v=0jCfjsq2K78

Typing on the PC: https://www.youtube.com/watch?v=cBW-ZF0SMcQ

Tying shoes: https://www.youtube.com/watch?v=Vc8HwVn7NII, https://www.youtube.com/watch?v=ofjMohtWVjU

Dressing: https://www.youtube.com/watch?v=cWyphcZDKKs (slip-on pants), https://www.youtube.com/watch?v=aCrABZDAGOo&list=PL6ShoiJMrpsciBmW0L2jBgrVQR_qibA1Y&index=3 (pants with zipper), https://www.youtube.com/watch?v=eXB4SwAPpOY&list=PL6ShoiJMrpsciBmW0L2jBgrVQR_qibA1Y (shirt), https://www.youtube.com/watch?v=oukm-3hq5YY&list=PL6ShoiJMrpsciBmW0L2jBgrVQR_qibA1Y&index=2 (long-sleeved shirt), https://www.youtube.com/watch?v=ZSyY2J7mCro&list=PL6ShoiJMrpsciBmW0L2jBgrVQR_qibA1Y&index=4 (socks)

Tie your hair: https://www.youtube.com/watch?v=c-7ISHn_G-g

 

Sources and further links

Other communities, also e.g. from amputees or stroke patients

https://www.amputee-coalition.org/

http://www.livingonehanded.com/category/videos/ and YouTube channel: https://www.youtube.com/user/LivingOneHanded

https://onehandcan.com/one-handed-kitchen-tool-essentials/

https://www.rehabmart.com/post/living-onehandedly-after-an-injury

https://keepable.com.au/

https://www.bottomlineinc.com/health/caregiving/tools-and-tips-when-just-one-hand-is-working 

http://noelhenley.com/for-my-patients/living-with-one-hand/

https://www.juneadaptive.com/blogs/our-community/adaptive-living-dressing-techniques-for-individuals-with-one-hand

https://reach.org.uk/

https://limbless-association.org/

https://www.amputee-coalition.org/limb-loss-resource-center/

https://acl.gov/programs/post-injury-support/national-limb-loss-resource-center

Two information brochures on coping with everyday life with one arm (both in English)