Tennis Elbow from Computer Work: How to Fix It
Tennis elbow, or lateral epicondylitis, is a condition that commonly affects individuals who engage in repetitive arm and wrist movements. While it is often associated with sports, many UK office workers experience this type of pain due to extensive computer use. Understanding how to manage and alleviate this condition is crucial for maintaining productivity and quality of life. This article provides a comprehensive guide on addressing tennis elbow resulting from computer work, with a focus on practical, evidence-based strategies suitable for UK patients.
Understanding Tennis Elbow and Its Causes
What is Tennis Elbow?
Tennis elbow is an overuse injury that affects the tendons attached to the lateral epicondyle of the elbow. It is characterized by pain and tenderness on the outer part of the elbow, which can radiate down the forearm. The repetitive motion associated with computer work, such as typing and mouse use, can lead to microtears in the tendon, resulting in inflammation and pain.
How Computer Work Contributes to Tennis Elbow
Prolonged periods of computer work can exacerbate the risk of developing tennis elbow due to repetitive strain on the forearm muscles. Poor ergonomics, such as improper desk height and lack of support, can further contribute to the condition. Understanding these factors is the first step in mitigating the risk and managing symptoms effectively.
Practical Tips for Managing Tennis Elbow
Optimise Your Workspace
Creating an ergonomic workspace is essential in reducing the strain on your elbow. Consider the following adjustments:
- Desk Height: Ensure your desk is at a height where your forearms are parallel to the ground when typing.
- Chair Adjustment: Your chair should support your lower back and allow your feet to rest flat on the floor.
- Monitor Position: The top of your screen should be at eye level to prevent excessive neck movement.
- Mouse and Keyboard Placement: Keep these close to your body to avoid overreaching and maintain a relaxed arm position.
Exercise and Stretching
Incorporating specific exercises and stretches can help alleviate pain and prevent further injury. Here are some effective exercises:
- Wrist Flexor Stretch: Extend your arm in front of you with your palm facing up. Use your other hand to gently pull back on your fingers, stretching the underside of your forearm.
- Wrist Extensor Stretch: Extend your arm with your palm facing down. Use your other hand to gently push down on the back of your hand, stretching the top of your forearm.
- Forearm Strengthening: Use a light dumbbell to perform wrist curls and reverse wrist curls to strengthen the muscles in your forearm.
Pain Management Techniques
Managing pain effectively is crucial for recovery. Consider these approaches:
- Ice Therapy: Apply ice packs to the affected area for 15-20 minutes several times a day to reduce inflammation.
- Over-the-Counter Medications: Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help relieve pain and swelling. Consult your GP before starting any medication.
- Physiotherapy: A physiotherapist can provide tailored exercises and treatments to enhance recovery. You can access physiotherapy services through the NHS or privately.
Common Mistakes and How to Avoid Them
Ignoring the Pain
One of the most common mistakes is ignoring the pain and continuing with the same activities. This can lead to worsening symptoms and prolonged recovery. It is important to address the pain early and modify your activities accordingly.
Improper Use of Ergonomic Equipment
Investing in ergonomic equipment is beneficial, but incorrect usage can negate its advantages. Ensure you are familiar with the proper setup and use of ergonomic chairs, keyboards, and mice.
Long-term Strategies for Prevention and Management
Regular Breaks and Movement
Incorporate regular breaks into your work routine to prevent strain. The Pomodoro Technique, which involves working for 25 minutes followed by a 5-minute break, can be effective. Use breaks to stretch and rest your eyes and muscles.
Strengthening and Conditioning
Continue with forearm strengthening exercises even after symptoms improve. This helps build resilience in the muscles and tendons, reducing the likelihood of recurrence. Consider joining a local gym or community centre that offers exercise classes tailored to injury prevention.
Consulting Healthcare Professionals
If symptoms persist, consult your GP for further evaluation. They may refer you to a specialist or recommend treatments such as corticosteroid injections or, in rare cases, surgery. The NHS provides comprehensive support for managing musculoskeletal conditions, ensuring you receive appropriate care.
Conclusion
Tennis elbow from computer work is a common yet manageable condition. By optimising your workspace, incorporating regular exercises and stretches, and managing pain effectively, you can reduce symptoms and prevent future occurrences. Avoid common mistakes by addressing pain early and using ergonomic equipment correctly. Long-term strategies, including regular breaks and professional consultations, are crucial for sustained recovery and prevention. Implement these practical steps to alleviate discomfort and enhance your overall well-being, ensuring you remain productive and pain-free in your daily activities.