Have you been experiencing pain in your elbow and don’t know why? You don’t play tennis but it feels like tennis elbow? Then you may just have… (dun dun dun) Computer elbow.
What is Computer Elbow?
Computer elbow is similar to tennis elbow. It is often experienced amongst white-collar workers who spend an inordinate amount of times typing on the keyboard.
What does Computer Elbow feel like? What are the symptoms of Computer elbow?
- Muscle discomfort: This will often show itself in the form of a ‘dull ache’ that goes all the way up and down your arm from your hand to your elbow.
- Tendon issues: Sharp, acute pain in the elbow? Most likely it’s your tendons.
- Muscle and Tendons together: These are not necessarily mutually exclusive. You may end up with both a dull pain throughout your arm and a sharp pain in your elbow.
What’s essentially happening is your muscle are exhausted from a habitual behavior that is giving them constant stress. So, how to treated?
Treatment for Computer Elbow
Computer elbow is largely caused by typing with ‘poor form’ or ‘poor typing posture.’ That means, it’s possible to treat!
- Rest: Bodies need time to heal. Do your best (we know it’s hard) to cut back on your typing. This will give your tissues a change to recover.
- Stretch: Your muscles and tendons have gone too long without release. Stretching will help relieve the pain. Try slowly extend your arm out in front of you and press the back of your hand against the wall with the fingers pointed out to the side.
- Ice: Ice will help with the inflammation. Ice as many times as you like as long as it seems to be helping.
- Note your sleep posture: Your sleeping position may also affect your arm dand pinch the nerves.
Prevent Future Computer Elbow
Next, it’s time to make some changes. Keep in mind that if you continue to work the same way, you may end up with a chronic condition that gets steadily worse—eventually causing more pain, tingling, and numbness. Severe cases can interfere with your job or your daily writing goals.
- Use a gel elbow pad. Jelbow was created by people who literally had these exact symptoms. Give your elbows a wrist and improve your typing posture every second you’re at the computer.
- Adjust your mouse: Make sure your mouse is close by and easy to use. If it’s too high or too far away, you’re extending the forearm too much (over and over again throughout the day), increasing risk of injury
- Relax your shoulders: Are your shoulders are up around your ears while you’re working? Relax. Tension can go from your shoulders throughout your arms.
- Don’t raise the back of your keyboard: This actually forces the wrists to work in a “cocked” position that increases strain. You want your hands and arms to be in a straight line.