Computer or mouse elbow, often referred to as Tennis elbow, is characterized by muscle pain, tendon pain, or a combination of both. Medically known as lateral epicondylitis, this condition is caused by repetitively gripping and squeezing an object. It is an overuse injury of the short extensor of the wrist (extensor carpi radialis brevis) and is a common cause of pain in the lateral side of the elbow due to overuse.
People of working age between 20 and 65 years are most commonly affected by tennis elbow. It is frequently reported among several working populations, such as computer users, manufacturing workers, and service workers, who have to perform repeated wrist movements for long periods.
Symptoms of tennis elbow include pain, burning, or an ache along the outside of your forearm and elbow. With time, the pain can become more severe. If you continue to engage in activities that cause your condition, the pain may spread down to your wrist even at rest. Pain may also persist when you place your arm and hand palm-down on a table and then try to raise your hand against resistance. You may also experience pain when you try to lift and grip small objects, such as a coffee cup. A weaker grip is another symptom of tennis elbow.
Chronic tennis elbow can result in decreased hand grip strength, which can lead to loss of function. This can cause workers to take long-term and frequent sick leaves, resulting in potential productivity loss. Recovery from this condition can take more than a year, and workers may put a high burden on society.
Why does tennis elbow affect office employees?
Tennis elbow is a repetitive stress injury that commonly affects office employees and computer users. This condition is caused by prolonged usage of the computer mouse and keyboard, leading to small tears in the elbow tendon that result in pain and tenderness near the elbow joint. In severe cases, it can even cause difficulty in opening doors or shaking hands. Although using the mouse is not a strenuous activity like playing tennis, over time, it can cause the extensor muscles in the forearm to become fatigued and start to wear down. This results in muscle contraction and constriction, leading to pain in the outer portion of the elbow that can extend down the forearm into the wrist and hand.
Here are some useful tips to help prevent or alleviate computer/mouse elbow in corporate employees:
1. Ergonomics:
Ensure your workstation is ergonomically designed. The chair, desk, and computer monitor should be positioned in a way that supports a natural and comfortable posture.
Use an ergonomic chair with good lumbar support and position the monitor at eye level to reduce strain on the neck.
2. Mouse and Keyboard:
It's recommended to use an ergonomic mouse that changes the position of your forearm to reduce stress on the elbow and prevent tennis elbow.
Consider using a mouse pad with cushioning or support for the wrist.
3. Breaks and Stretching:
Take regular breaks to stand up, stretch, and change positions.
Perform simple wrist stretches and exercises to help maintain flexibility and reduce tension.
4. Posture Awareness:
Pay attention to your posture while sitting at the computer. Avoid leaning forward or slouching.
5. Mouse Technique:
Use a light touch when using the mouse to reduce strain on the wrist and forearm.
Consider using keyboard shortcuts to minimize mouse usage.
6. Workspace Organization:
Organize your workspace to minimize reaching and unnecessary movements.
7. Physiotherapy Regimen:
Engage in physiotherapy exercises regularly, such as strengthening and flexibility exercises, along with the use of pain modalities to reduce your pain and keep your muscles in good condition.
8. Medical Consultation:
If symptoms persist or worsen, consult with a medical professional for proper diagnosis and treatment.
9. Supportive Devices:
Consider using supportive devices such as wrist braces or compression sleeves, as recommended by a healthcare professional.
It's essential to be proactive in preventing and managing computer-related injuries. If you experience persistent pain or discomfort, it's advisable to consult with a healthcare professional for a personalized assessment and guidance based on your specific situation.
About Ergophyx
Ergophyx, spearheaded by Dr. Maitri Shukla and Dr. Pooja Raval, is dedicated to enhancing the health and wellness of industrial and corporate employees in Gujarat. Despite the longstanding recognition of Work-Related Musculoskeletal Disorders (WMSD), insufficient efforts have been made to address them. Ergophyx's mission is to mitigate WMSD by implementing targeted workplace wellness programs. Through this initiative, They aim not only to alleviate employee discomfort but also to enhance productivity and overall business performance. With a team of dedicated physiotherapists, they prioritize employee well-being, striving to eradicate WMSD and promote a healthier, more vibrant workforce.
Dr. Maitri Shukla; founder of Ergophyx; has work experience of 9 years in the field of physiotherapy. She has worked in academics for more than 5 years. After that, she has been a clinician running her clinic successfully in Vadodara and Halol.
Dr. Maitri Shukla
MPT (Ortho) GPC-2266
Founder Of Ergophyx
H.O.D. Vaidik Physiotherapy Center, Vadodara.
Take a lead for your health. Contact Ergophyx and book a session in your company at a concessional rate!
