Windows 11

20 June 2022

“Computer Elbow”, Medial name “epicondylalgia” (formerly) “lateral epicondylitis” is much the same as “Tennis Elbow” – a repetitive stress injury bought on by, for example, too much holding and moving a mouse over many years.

Tips to avoid the condition in the 1st place include:

• ▪ Position your mouse correctly.
  To avoid overextending your forearm, the mouse should be positioned such that you can operate it with your upper arm at your side with your forearm at 90°. A straight line should be maintained between your hand and your forearm.
• ▪ • Choose the right size mouse.
  Your hand should comfortably fit over the mouse such that your hand and wrist muscles do not remain in a tense position to use it. Your hand should be as relaxed as possible. A good option is to use an alternative device – A “Trackball”, for example.
• ▪ Position your keyboard correctly.
  Make sure your keyboard is directly in front of you. Your wrists should be straight – not bent up or down. Your forearms should be at 90° to your body.
• ▪ Keep your shoulders relaxed & back straight.
  Don’t let your shoulders hunch up and try to hold them back. Keep your back straight.
• ▪ Stretch your fingers.
  Every 30 minutes or so, try to stop and stretch your fingers out and/or bend them back toward you.
• ▪ Maintain a 90-degree angle.
  Try to keep your forearms at a 90-degree angle with your upper arm. If your forearms are too low or (worse) too high, make adjustments to your chair or keyboard.
• ▪ Use a split keyboard.
  A split keyboard helps your hands stay in a more natural line.
• ▪ Strengthen your muscles.
  Increasing muscle strength can help prevent computer elbow from occurring in the first place or recurring in the future. Try squeezing a ball 20 times, or make a fist with your hand and bend your wrists up and down