Mouse and Keyboard Setup for Tennis Elbow Pain
Tennis elbow, medically known as lateral epicondylitis, is a condition that causes pain and tenderness on the outer part of the elbow. While it commonly affects athletes, it is increasingly prevalent among those who frequently use computers. This article provides a comprehensive guide to optimising your mouse and keyboard setup to alleviate tennis elbow pain, with a focus on practical advice and UK-specific resources.
Understanding the Impact of Computer Use on Tennis Elbow
Frequent computer use can exacerbate tennis elbow due to repetitive strain and improper ergonomics. The repetitive motions of typing and mouse clicking can lead to overuse of the forearm muscles, which attach to the elbow. Understanding how to adjust your workspace can help mitigate these effects.
Ergonomic Mouse Setup
Choosing the right mouse and setting it up correctly is crucial for reducing strain on your elbow.
Selecting an Ergonomic Mouse
- Vertical Mouse: A vertical mouse encourages a handshake position, reducing forearm pronation and easing tension on the elbow.
- Trackball Mouse: This type of mouse minimises wrist and forearm movement, as the ball is manipulated with the fingers.
- Wireless Mouse: Reduces clutter and allows for a more flexible setup.
Consider investing in a high-quality ergonomic mouse, which can range from £20 to £100. Brands like Logitech and Anker offer reliable options available in the UK.
Correct Mouse Positioning
- Position the Mouse Close: Keep the mouse close to your keyboard to avoid overreaching.
- Adjust Desk Height: Ensure your desk allows your elbow to remain at a 90-degree angle or slightly open when using the mouse.
- Use a Mouse Pad with Wrist Support: This can help maintain a neutral wrist position and reduce strain.
Optimising Keyboard Setup
Your keyboard setup plays a significant role in managing tennis elbow symptoms.
Choosing the Right Keyboard
- Split Keyboard: These allow for a more natural hand position, reducing ulnar deviation and forearm tension.
- Tented Keyboard: Elevates the centre of the keyboard, promoting a more neutral wrist position.
- Low-Profile Keyboard: Reduces the need to bend the wrists upward, maintaining a neutral alignment.
Consider keyboards from UK retailers such as Currys or John Lewis, with prices typically ranging from £30 to £200.
Keyboard Positioning Tips
- Keep Keyboard Flat: Avoid elevating the back of the keyboard, which can increase wrist extension.
- Position at Elbow Height: Your keyboard should be at a height that allows your elbows to stay close to your body and at a 90-degree angle.
- Use a Wrist Rest: Only use during pauses in typing to maintain a neutral wrist position.
Practical Examples and UK Resources
Consider Jane, a UK-based office worker suffering from tennis elbow. By switching to a vertical mouse and split keyboard, she reduced her elbow pain significantly. Jane also found the NHS's online resources helpful for exercises and stretches to complement her ergonomic adjustments.
For further guidance, consulting a physiotherapist through the NHS or a private practice can provide personalised advice. GPs can refer patients to occupational health specialists for workplace assessments.
Common Mistakes and How to Avoid Them
Several common mistakes can hinder your efforts to alleviate tennis elbow pain:
- Ignoring Ergonomics: Many underestimate the importance of a proper setup. Consistently review and adjust your workspace.
- Overreliance on Wrist Rests: These should not be used during active typing or mouse use as they can promote poor wrist positioning.
- Infrequent Breaks: Regular breaks are crucial. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
Long-term Strategies and Implementation Guidance
Implementing long-term changes can significantly impact your recovery and prevention of tennis elbow:
- Regular Exercise: Incorporate exercises that strengthen the forearm muscles, as advised by a physiotherapist.
- Mindful Computing: Be conscious of your posture and habits during computer use. Set reminders to adjust your posture and take breaks.
- Continuous Learning: Stay informed about ergonomic advancements and consider periodic reviews of your setup.
Conclusion
Tennis elbow can significantly impact daily life, particularly for those who rely on computers for work or leisure. By optimising your mouse and keyboard setup, you can alleviate pain and prevent further strain. Select ergonomic devices, position them correctly, and incorporate regular breaks and exercises into your routine. In the UK, utilise resources such as the NHS and occupational health services for additional support. Implementing these changes can lead to a more comfortable and productive work environment, ultimately enhancing your quality of life.