How Smartphones Can Trigger a Repetitive Strain Injury
Besides making calls, our phones are tools for messaging, catching up on news, setting alerts, leisure, and much more. However, many people frequently text or browse with improper posture. This behavior may lead to discomfort in the fingers, wrists, and hands, extending to the elbow.
A report suggests that the typical individual dedicates 5.4 hours daily to their mobile devices. For many, this duration is even longer. Such prolonged usage has given rise to hand-related problems like “texting thumb” and carpal tunnel syndrome. Overusing smartphones can result in wrist pain due to inflammation in the tendons connected to the thumb.
Regular use of smartphones or tablets may lead to smartphones repetitive strain injuries and joint complications. Here’s what you need to be aware of.
What Is RSI?
Smartphones Repetitive strain injury, or RSI, refers to the pain felt in nerves, muscles, and tendons due to frequent movement, prolonged usage, or maintaining the same position for extended durations. This strain leads to minuscule tears, resulting in muscular damage. While historically linked to workers like miners who execute repetitive tasks, it has recently emerged among frequent smartphone users. Frequent movements make it hard for the muscles to repair due to the absence of rest naturally. If not addressed early, RSI can evolve into persistent, long-term pain.
Impact of Technology
Frequent texting, scrolling, and button-pressing utilize your precise motor skills, increasing the chances of sprains, joint stiffness, repetitive strain injuries, and problems in the neck or shoulders. Over time, such ailments have been called “Blackberry thumb,” “gamer hands,” and “tech neck.”
Although home computers and gaming consoles began gaining traction in the 1990s, the activities associated with smartphone use differ significantly from the era of call-centric phones. And as we mentioned earlier, nowadays, an average person dedicates about five hours daily to their smartphone.
Smartphone-Related Repetitive Strain Injuries
Extended engagement in such habits can lead to discomfort and rigidity in the hands, fingers, and wrist, symptoms of carpal tunnel, and issues in the back, neck, and shoulders. The most prevalent of these issues is wrist pain, often a result of an inflamed tendon.
Common smartphones repetitive strain injuries include:
- Smartphone Pinky: Characterized by the pinky standing out from the rest of the fingers, forming a noticeable gap beside the ring finger. A visible bump may also appear due to how you support your phone.
- Cubital Tunnel Syndrome: Commonly termed “smartphone elbow,” it is caused by consistent pressure on the ulnar nerve from repeatedly bending the arm. Symptoms include pain and fingers that seem curled or bent, often called “text claw.” It can result from maintaining a hunched posture while using your device.
- Texting Thumb: This injury involves the inflammation of the synovium or the tissue around the tendons connecting the wrist to the thumb. It may lead to pain and rigidity in the joint and can speed up the onset of arthritis.
- Tech or Text Neck: This issue is linked to posture when using smartphones, tablets, or laptops. A tendency to slouch or hunch shifts the weight from the core to the head, neck, and shoulders. Symptoms can range from neck pain and muscle spasms to conditions like a slipped disc.
What You Can Do
Before moving to any surgical intervention for any of the conditions mentioned:
Prioritize Ergonomics: Ensure your computer screen is at eye level, and your feet are firmly placed on the floor. Using smartphones and tablets, maintain straight wrists and elbows, holding the device by its sides. Position the device on a steady surface for texting and opt for fingers over thumbs for typing and gaming.
Engage in Stretching: Stretches elongate muscles, facilitate entire movement, and relieve hands, fingers, wrists, and arms. Utilize a resistance band to stretch your hands and wrists in various directions. Also, periodically stand, realign your posture, and perform stretches.
Ease the Pain: Use hot or cold packs to soothe inflammation or massage to dissipate muscle knots. If thumb pain is persistent, adapt to using other fingers for texting and gaming or switch to using the other hand.
Rest Your Hands: Leverage your device’s voice command or hands-free options to minimize repetitive actions and lessen the chance of strain injuries.
Recognize the Need for Professional Help: If you experience symptoms like numbness, tingling, rigidity, or cramping persist even after setting your device aside, it might be time to consult a therapist. Such symptoms could indicate repetitive strain injuries, carpal or cubital tunnel syndromes, nerve afflictions, tendonitis, or arthritis.
When to Seek Professional Help
If your symptoms persist even when you’re not using your phone, it’s crucial to consult with our experts at NIMZ Medical Therapy, one of the Best Physiotherapy Services in Ontario. Our specialists can evaluate your symptoms and conduct tests to ascertain whether you suffer from repetitive stress injury, carpal tunnel syndrome, tendonitis, or arthritis.
At NIMZ, we recognize how pain can make everyday tasks daunting. Our team of dedicated physical therapists specializes in addressing injuries related to the elbow, wrist, hand, and neck arising from consistent smartphone, tablet, and computer usage.