Technology Overuse Injuries

What Are Technology Overuse Injuries?

Injuries often result from the repetitive use of devices—such as tapping, swiping, and typing—that strain muscles, tendons, and nerves. These conditions are known as Repetitive Strain Injuries (RSIs) and include informal terms like:

• Text Claw (finger/wrist strain)
• Text Neck (neck/shoulder tension)
• Gamer’s Thumb/Trigger Finger
• Cell‑Phone Elbow
  They commonly affect shoulders, elbows, wrists, hands, and fingers.

Common Injuries & What to Look For

Hand & Wrist Aches:

• Text Claw: Pain, stiffness, tingling, or weakness in fingers or palms.
• Gamer’s Thumb (De Quervain’s): Thumb/wrist pain, swelling. Positive Finkelstein test.
• Trigger Finger: Finger locks/clicks when bending; often with pain.
• Carpal Tunnel Syndrome (CTS): Numbness or tingling in thumb, index, or middle finger.
• Smartphone Pinky: Small indentation on pinky from phone support.

Elbow Issues:

• Cubital Tunnel Syndrome (Cell‑Phone Elbow): Tingling in ring and little finger, arm weakness, often due to prolonged elbow flexion.
• Radial Tunnel Syndrome: Less common now; nerve compression in forearm.

Neck & Shoulder Pain:

• Text Neck: Head bent downward over devices causes tight neck muscles, rounded shoulders, and upper back strain.

General Signs to Watch:

• Aching, tingling, stiffness, weak grip, poor posture, snapping in thumb, or tenderness developing gradually.

Prevention Tips

Better Device Habits:

• Take breaks every 30 minutes—set reminders to stretch.
• Use two hands for longer typing.
• Alternate hands and use lighter grip on device.
• Hold phone at eye level to avoid neck strain.
• Use hands-free options, voice commands, or stylus where possible.
• Limit continuous handheld screen time; track usage on device.

Ergonomic Computer Setup:

• Sit with feet flat and knees at 90°.
• Keyboard and mouse at elbow height; wrists straight.
• Monitor at arm’s length, top of screen at eye level.
• Try ergonomic keyboards (split, tented, low-force) and vertical mice.
• Document holders and organized desk space reduce strain.

Stretch & Strengthen:

• Wrist flexion/extension, tendon glides, median nerve stretches.
• Forearm and shoulder stretches; shoulder rolls.
• Eccentric strengthening for wrist extensors using light weights.
• Alternate between sitting and standing during computer use.

Self-Care & Treatment

Home Care Tips:

• Rest the affected area—avoid aggravating movements.
• Apply ice (10–20 min, with breaks) during initial inflammation.
• Use heat after swelling subsides to relax muscles.
• NSAIDs like ibuprofen can help ease pain and inflammation.
• Gentle massage or foam rolling helps relieve tension.
• Supportive braces or cushioned mouse pads offer alignment aid.

When to Consider Professional Help:

• Persistent symptoms after 3–4 weeks of self-care.
• Numbness, tingling, weakness affecting daily activities.
• Pain during rest or waking up from sleep.
• Possible CTS or cubital tunnel involvement.
• A hand specialist or occupational therapist can guide stretches, braces, or therapy.

Medical Treatments:

• Physical or occupational therapy for guided rehabilitation.
• Steroid injections for stubborn tendon inflammation.
• Surgery in rare cases—for trigger finger, CTS, or cubital tunnel syndrome.

Tips for Long-Term Well‑Being

• Limit total screen time, especially on phones—stay mindful and intentional.
• Regular breaks and posture variation help avoid fatigue.
• Continue strengthening and stretching routines.
• Use ergonomic accessories like keyboards, grips, or voice tools.
• Be aware of surroundings to avoid distraction injuries (e.g. walking while texting).
• Address pain early—don’t push through discomfort.

When to Seek Urgent Care

• Swollen, cold, pale, or tingly fingers.
• Fingers appear stiff or cannot move properly.
• Severe pain, especially if it persists or worsens over days.
• Pain accompanied by other symptoms like chest discomfort or dizziness—might indicate other concerns.

Early awareness and small changes can prevent serious injury.
Seek help if discomfort lingers—healing early ensures stronger, safer device use habits.

If you have pain, book an appointment to be reviewed by Prof Imam or another member of our specialist team at The Arm Clinic. Early specialist care helps prevent long-term issues. Visit www.TheArmDoc.co.uk or book your consultation today. Phone: 020 3384 5588 | Email: Info@TheArmDoc.co.uk