Hand and wrist tendonitis can affect anyone who spends long hours using a computer. Whether you are working in an office, gaming, or simply browsing online, repetitive strain on your hands and wrists can lead to discomfort or more serious injuries.
Here are the steps to prevent hand and wrist tendonitis. We will also help you recognize early symptoms and provide tips for maintaining long-term hand and wrist health.
What Is Hand and Wrist Tendonitis
Tendonitis is a condition in which the tendons, the flexible tissues that connect muscle to bone, become inflamed. When this occurs in your hands or wrists, it is often due to overuse or repetitive motions like typing or clicking a mouse. It can cause pain, stiffness, and swelling, disrupting your ability to perform daily tasks.
Knowing how to prevent this condition is key to maintaining your quality of life and productivity, especially if using a computer is a daily necessity.
Symptoms of Hand and Wrist Tendonitis
Early detection of hand and wrist tendonitis is important to avoid worsening the injury. Common symptoms include:
- Pain or tenderness in the hand or wrist, especially near the base of your thumb or fingers.
- Swelling or inflammation around the affected tendon.
- Stiffness that makes it difficult to move your hand or wrist.
- A “clicking” sensation in the tendon when moving your wrist or fingers.
If you notice any of these symptoms, take action by modifying your habits and seeking medical advice if needed.
Why Computer Use Can Lead to Tendonitis
The repetitive motions required during computer use such as typing, clicking, and dragging can strain your tendons over time. Additionally, poor ergonomics, like sitting with incorrect posture or using a keyboard that is not positioned correctly, can exacerbate the condition.
Other risk factors include:
- Prolonged typing or gaming sessions without breaks.
- Using excessive force when typing or clicking.
- Poorly designed keyboards, mice, or wrist rests.
Understanding these contributing factors can help you adjust your habits to prevent overuse injuries.
Tips for Preventing Hand and Wrist Tendonitis
Taking steps to protect your hands and wrists can go a long way in preventing tendonitis. Here are some practical strategies you can implement today:
1. Adjust Your Workspace for Better Ergonomics
Set up your desk and workstation in a way that promotes proper posture and minimizes strain. Make sure:
- Your keyboard is positioned at elbow height, allowing your wrists to remain straight.
- Your computer screen is at eye level to reduce the need for bending your neck or leaning forward.
- Your chair offers proper back support and allows your feet to rest flat on the floor.
2. Use an Ergonomic Mouse and Keyboard
Switching to an ergonomic mouse or keyboard can reduce the pressure on your wrists and hands. These tools are designed to encourage a more natural wrist position, reducing the risk of repetitive strain.
3. Take Frequent Breaks
Even short breaks can prevent overuse hand injuries. Every 20 to 30 minutes, take a moment to rest your hands, stretch your fingers, and relax your wrists.
Consider adopting the 20-20-20 rule:
- Every 20 minutes, take a 20-second break from your PC and look at something 20 feet away. This not only benefits your wrists but also reduces eye strain.
4. Practice Stretching Exercises
Regular stretching can keep your tendons flexible and reduce stiffness. Try these simple stretches:
Wrist Flexor Stretch
Extend your arm with your palm facing up and use your other hand to gently pull your fingers downward until you feel a stretch in your forearm. Hold for 15–30 seconds and repeat on the other hand.
Finger Stretch
Spread your fingers wide apart and hold the stretch for five seconds. Repeat several times.
5. Avoid Excessive Force
Type gently and avoid pounding on your keyboard. Light, consistent typing reduces stress on your tendons, minimizing the risk of inflammation.
Similarly, adjust your mouse sensitivity so that you can use minimal effort when clicking or dragging.
6. Strengthen Your Hand and Wrist Muscles
Strengthening the muscles surrounding your tendons can provide added support and prevent injuries. Hand grips, stress balls, and resistance bands are excellent tools for building strength in your hands and wrists.
When to Seek Medical Help
If the symptoms of hand and wrist tendonitis persist despite adjusting your habits, consult a medical professional. Prolonged inflammation can lead to chronic pain or complications like tendon degeneration.
Your doctor may recommend treatments such as physical therapy, anti-inflammatory medications, or wrist braces to aid recovery.
Treatment for Hands and Wrist Tendonitis in Miami Lakes & Plantation, FL
Preventing hand and wrist tendonitis is essential for anyone who spends long hours using a computer. Incorporating ergonomic design, regular breaks, and stretching into your routine can make a significant impact. By protecting your hands and wrists, you can maintain your productivity and quality of life without pain.
If you are experiencing persistent discomfort, consider seeking specialized care. At The Orthopaedic Hand and Arm Center, we provide expert treatment to help you manage and prevent hand and wrist conditions. Our board-certified upper extremity specialist, Dr. Kinchelow, is dedicated to helping individuals maintain their hand and wrist health for optimal performance.
With a thorough evaluation and personalized treatment plan, we can help you overcome any discomfort and improve your overall well-being.
For more information or to schedule your consultation with our board-certified hand surgeon, call us today at (954) 635-5300 or use our appointment request form. We look forward to serving you!
