Take A Break From Mouse:
Not just the wrist, even using the computer continuously for hours with the same position can burden the entire body. Each of our body parts needs a reasonable amount of rest to work well and painlessly.
Continuous gaming for the longer duration is common examples where a person affects his hand from the mouse.
In such cases, we cannot quit the process until the end of the match. So in the result, the break-less use of a mouse can suffer us into the wrist pain.
So, you have to manage a break from the mouse usage to give the wrist a specific amount of rest. Two to three minutes of pause can even be okay to prevent your wrist suffering from the massive pain.
Be Proactive Not Reactive
How many million Americans work at a computer or laptop all day? There are more than we can count, and all of them can be afflicted with wrist pain. Whether it comes from arthritis, poor posture, or simply the constant repetition of pounding the keyboard, wrist pain is a common complaint. It can affect your productivity and if left untreated, may create more serious issues.
In order to prevent certain conditions like the numbness and tingling of carpal tunnel syndrome or De Quervains tendonitis, be aware that the nerves, muscles, and tendons in our neck are connected to our shoulder, then run down our arm to our wrist and fingers. If theres an problem in our neck muscles or nerves, its possible to feel the pain in our wrist.
Tips For Reducing Hand And Wrist Pain
- Tips for Reducing Hand and Wrist Pain
We use our hands and wrists for nearly every activity throughout every day. For that reason, hand and wrist issues are not only common, but can really put a damper on your day-to-day activities. Carpal tunnel syndrome and trigger finger are two common injuries often exacerbated by repetitive hand and wrist movements. Here are some tips to help prevent these issues and reduce cramping or soreness in your hands and wrists.
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How Wrist Pain Can Affect You
Wrist pain can make it difficult to perform activities that require easy movement of your hands and wrist, such as typing or playing the piano.
*Principles of anatomy and physiology, eighth edition, 1996. Tortora GJ and Grabowski SR, eds. John Wiley & Sons **GSK Global Pain Index Research 2014 full report p. 47
What To Do For Hand And Wrist Pain
Office work is well known for being detrimental to people’s backs due to prolonged periods of sitting.
But, there’s another body part that excessive typing, texting, scrolling, and mouse-clicking wreak havoc on, toothe hands and wrists.
Hand and wrist pain is a notable side effect of office work that many people assume they have to live with. Thankfully, there are actually numerous ways to lessen office-work-induced hand and wrist pain, and ways to help prevent it.
Let’s look at why hand and wrist pain are so prevalent and what you can do about it.
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Avoid Injury From Repetition And Overuse
While working on your computer, take frequent breaks. Get up and move around at least every 60 minutes. The movement will encourage circulation, and it may even help boost your productivity, because youll return to your desk refreshed. If you cant step away from your desk, pause between assignments and turn your hands over, allowing your knuckles to rest on the table in a new position periodically.
While performing tasks, try to mix up your patterns so the same hand isnt always performing the same movements. Between tasks, squeeze a rubber stress ball to keep your muscles moving in a different way.;
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How Your Stiff Weak Wrists Are Holding You Back
There are quite a few wrist conditions that can be improved with proper wrist conditioning.
The beginning of wrist conditioning work is ensuring you have the adequate wrist flexibility to perform your training safely. You want to be able to flex and extend your wrists to at least 90 degree angles without a lot of force for most training that loads your wrists.
If your wrists cant flex and extend properly, loading them with your bodyweight through training is like finding a stuck hinge and, instead of loosening it properly, just pushing harder and harder until something gives.
There is also quite a bit of wrist strength-endurance needed to perform bodyweight exercise, especially in exercises involving some level of hand balancing. While the common recommendation for building wrist conditioning is to spend as much time on your hands as possible, you have to work up to it, especially if your wrists already hurt.
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Hands And Knees: Wrist Stretch
You can do the same stretch on your hands and knees. Line up your knees underneath your hips, then place your palms on the ground underneath your shoulders. Turn the right hand to the right so that the fingers are reaching towards your knees and the wrist crease is reaching towards the front of the mat. Lean back to feel a stretch in the back of the wrist, and hold for a few breaths. Then switch to the left wrist.
Hand And Wrist Pain: What Causes It What Can You Do About It
In this day and age of smartphone texting, video game controllers, computers – the keyboard, mouse and even the mousing surface on our laptops – its no wonder so many people have pain in their hands and wrists.
Made of dozens of small bones, our hands and wrists can easily get sore. The wrist alone has eight bones lined up, four on top, four below. All eight bones are connected by ligaments that keep the joints together, while giving a wide range of motion for our hands. There are also many tendons that pass the wrist. These control the motion of our wrist, fingers, and thumb. Because each of those parts serves a purpose in movement, if even one area in the wrist gets inflamed or injured, youre going to feel it.
Injuries or conditions affecting the hands can make tasks that were once simple no-brainers painful and difficult. Something as mundane as lifting a coffee cup or brushing your teeth can shoot pain through your arm. The pain may even cause you to change the way you do things, such as buttoning a shirt, tying a shoelace and even signing your name.
Arthritis, carpal tunnel syndrome, tendonitis, ganglion cysts and injuries are some of the most common conditions affecting the wrist and hand. Developing any of these conditions, especially carpal tunnel syndrome, is possible for almost anyone.
Treatment for injuries can vary from icing it at home to a visit to the emergency center.
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Get Past Restrictions And Get Back To Doing The Things You Love
Feeling restricted from activities you want to do is a terrible feeling. You want to feel in control of your body, and to be confident that it can handle whatever you need it to do for you.
When your body is unencumbered by restrictions, you can feel truly free to pursue any activities you want.
Maybe youve wanted to take up climbing, or youve been hesitant to try something like grappling because you know it will put strain on your wrists. Once you free up that restriction with diligent practice, youll be free to take up any sport or activity. And that freedom is a beautiful thing.
Do you feel like you have other body areas that would benefit from improved flexibility and mobility? GMB Mobility could be the answer you are looking for!
Preventing Wrist Injuries From Computer Work
Keyboarding and mousing may not be considered strenuous activities, but if done incorrectly over time, they can damage the wrist and hand as surely as a nasty fall onto concrete. Office workers can spend eight or more hours keyboarding every day and, unfortunately, many of them are doing it wrong.; Others spend less time at the computer but they can develop some degree of injury as well.
A common misconception many have is that computer;use;causes carpal tunnel syndrome . However, evidence for a direct connection between the two is minimal. The reality is that computer;misuse;causes CTS. And most people dont know that it is very preventable.
Most employees are trained to use their computer for their job, but not how to interact with it in a mechanical sense. Not every work area is ergonomically designed or set up for the job in a way that does not put the employee at risk for overuse injury. And even when people know the proper guidelines and have the right workspace, bad habits often creep back in due to fatigue and inattention.
If youre not working properly at the keyboard, chances are the first sign will be back pain, neck pain, soreness or stiffness. Eventually, the pains may extend into the shoulders, forearms, wrists, and hands. Numbness and tingling might suggest nerve problems. Symptoms from arthritis may be exacerbated by repetitive workstation activities including keyboarding, and tendinitis may occur as well.
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You Can Avoid Wrist Pain Without Reducing Gaming Time
If you already have carpal tunnel syndrome or repetitive stress injury, you should pause gaming and typing for a while to give your wrists a chance to heal. However, these injuries are temporary, and you may not have to minimize gaming in the long run.
Many people who spend a lot of time on computers do not have any wrist pain at all. You will only have to take some precautions to reduce the strain you are putting on your wrists.
If at any point your wrist continues to hurt at all times, please contact your primary care doctor before the problem gets worse.
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How To Prevent Wrist Pain
If you take measures to prevent your wrist pain from getting worse at an early stage, you will manage to avoid getting carpal tunnel syndrome in the first place.
There are many ways to prevent wrist pain, some of which are more effective than others. You might use a wrist brace, get a special mouse or keyboard that prevents wrist strain, change your posture, or reduce computer use.
Armrests, exercises, more frequent breaks, and stretching can also help you solve your problem before it gets any worse.
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Front Facing Elbow Rotations
- From a tabletop position, place your palms flat on the ground with your fingers splayed wide.
- Now, rotate your elbow pits toward the front. This might feel a bit awkward if youve never practiced this before, but just think about moving from the elbow in isolation.
- This elbow position is an important part of how we teach push-ups too.
- Do 10-30 rotations.
Hi I’m Jarlo Ilano Mpt
Jarlo Ilano has been a Physical Therapist since 1998 and was board certified Orthopedic Clinical Specialist with the American Board of Physical Therapy Specialties from 2011 to 2021. Hes undergone extensive postgraduate training in neck and back rehabilitation with an emphasis in manual therapy along with being certified as a Therapeutic Pain Specialist by EIM/Purdue University.
In addition to cofounding GMB, Jarlo has been teaching martial arts for over 20 years, with a primary focus on Filipino Martial Arts. He works out in jeans and flip-flops.
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Hold Your Mouse Correctly
The first and foremost thing is, use the correct size mouse for the size of your palm! If youre gaming, a mouse for notebooks isnt the best choice unless you have tiny hands.
- Your thumb should be comfortable and not slide off the mouse.
- Keep your wrists as straight as possible
- Use your forearm to move the mouse, not your wrist.
Dont bend your wrist down when you hold on to your mouse. Keep your wrists level, or you will increase your strain on them. The same goes for when youre using your keyboard.
You can easily end up bend your wrist up rather than down when using a keyboard. Raise your wrists a little above your desk instead of letting them rest on your desk. This way, youll keep your wrists straight.
The Common Suspected Causes Of Wrist Pain
Carpal Tunnel Syndrome: This is a common condition that leads to pain, numbness, and weakness, tingling, in the hands or the wrists. It happens when swollen tendons compress a nerve in the wrist. When this is severe you may need a surgery for carpal tunnel syndrome treatment.
Cubital Tunnel Syndrome: This cubital Tunnel syndrome is also known as ulnar nerve entrapment and is a similar condition to carpal tunnel syndrome. It happens when the elbow nerves are compressed by swollen tendons than wrist.
Arthritis: Arthritis can cause joint pain, swelling and stiffness. Two types that are osteoarthritis and rheumatoid arthritis can cause pain in wrists and the hands. Osteoarthritis is common and is caused by natural wear and tear by age. Rheumatoid arthritis is an auto-immune disease and it takes place when the immune system of the body attacks the tissues of the own body.
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How To Prevent Wrist Pain From Computer Use
· Last updated: Written by Dana · 8 min read
Anyone who spends a lot of time web surfing, working, or gaming on a PC is at risk of developing wrist pain from computer use. Is there any way to prevent this, or is there no way out other than giving up gaming? Thankfully, its usually possible to avoid wrist pain without massively cutting down on computer use.
You can prevent wrist pain from computer use by frequent breaks, stretching and exercise, changing your posture, and also by using a wrist brace, ergonomic mouse and keyboard.
How you use your wrists on a computer is just as important as how much time you spend using them. If you use your wrists the right way, your wrists will stay healthy even with heavy use. If youre using your wrists in an unhealthy way, moderately frequent use can give you a repetitive stress injury.
How To Relieve Wrist Pain From Lifting
This article was co-authored by Laila Ajani. Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive athletics , personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association , USA Powerlifting , and she is a Corrective Exercise Specialist .There are 8 references cited in this article, which can be found at the bottom of the page. This article has been viewed 74,165 times.
A tender, painful wrist can make it difficult to use your hands. Fortunately, most pain will go away once you’ve rested your wrists and reduced the swelling. Pain relievers and ice packs will make you more comfortable as your wrists heal. Once they’ve recovered from the lifting injury, strengthen the muscles in your forearms to prevent another injury. Doing simple stretching exercises, using athletic straps, and lifting smaller amounts can protect your wrists.
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Rheumatoid Arthritis Wrist Pain & Tips On How To Control It
When rheumatoid arthritis sets in, both wrists may become swollen, red, and very warm.
You may have difficulty bending your wrists back.
Stiffness will occur, usually in the morning, and it may take a couple of hours to work that stiffness out.
When rheumatoid arthritis becomes advanced, the wrists may become deformed as the bones lose their ability to move against each other.
These deformities affect the biomechanics of your hands, compromising your ability to grasp and carry objects, open doors, hold a pen, and many other tasks.
Keeping your hands ready for functional tasks can be difficult, especially when wrist pain radiates to your fingers.
Foods To Help Reduce Wrist Pain
If you are suffering from wrist pain, the answer to your relief might be in the pantry. While there is no miracle cure, there are plenty of foods that aid recovery.
Ward suggests the following:
1. Vegetables and berries
2. High-potassium and magnesium food sources
Foods such as spinach, asparagus and kale are perfect because the potassium levels help to speed healing while the magnesium is important for muscle recovery and rest.
3. Bone broth
This is a natural source of Collagen, which helps heal tendons and ligaments.
It may also be worth considering a joint support supplement with Glucosamine, MSM and Chondroitin as they have been proven to aid joint health.
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Exercises For Preventing And Relieving Wrist Pain
1. Praying position
Stand with your palms together just in front of your face. Keep your arms touching from the fingers to the elbows. Slowly begin to spread the elbows apart as you lower your hands to hip height. Hold this position for about 30 seconds and raise your hands back up to the starting position,;then repeat.
2. Arm extended hand press
Stand with one arm extended out in front of you with the hand palm side up so that it faces the ceiling. Take the opposite hand and use it to gently press the fingers of the extended arm down towards the floor. Pull the fingers slightly in towards your body and hold the position for about 30 seconds,;then release and repeat on the other hand.
3. Reverse Extended hand press
Stand with one arm extended out in front of you with the palm facing down towards the floor. Allow your wrist to fall so that the fingers are pointing towards the floor. Take the opposite hand to gently pull the fingers towards the body. Hold the position for about 30 seconds,;then release and repeat on the other hand.
4. Fist clench
While sitting,;place the hands on your thigh with the palms facing up. Begin to close your hand slowly to make a fist. Keeping your forearm on your leg,;lift your fist up and back towards your body so you bend at the wrist. Hold this position for about ten seconds before slowly lowering your fist back to your leg. This kind of;wrist pain exercises should be repeated at least ten times.
5. Wrist extension-flexion
6. Wrist supination