Tendonitis is an inflammatory condition affecting tendons, the strong, fibrous cords connecting muscles to bones. Repetitive actions, such as typing, can contribute to this painful condition. Fortunately, tendonitis is often preventable with proper practices.
Understanding Typing-Related Tendonitis
Typing contributes to tendon inflammation or irritation by subjecting hand, wrist, and forearm tendons to continuous, small movements and sustained muscle contractions. Over time, these repetitive motions can lead to micro-traumas within the tendon fibers, initiating an inflammatory response.
The constant stress from typing can manifest as tendonitis in areas like the wrists, thumbs, elbows, and shoulders. Wrist tendonitis is common among frequent typists. Repetitive Strain Injury (RSI) is a broader term encompassing conditions, including tendonitis, that arise from repeated movements, awkward postures, or prolonged static positions.
Recognizing the Symptoms
Typing-related tendonitis often presents with pain as the most common indicator. This pain typically occurs at the affected tendon site and intensifies with movement. Beyond pain, individuals might experience tenderness, stiffness, or a reduced range of motion in the affected joint.
Swelling around the tendon is another frequent symptom, sometimes accompanied by redness or warmth. A grating sensation or clicking sound may also be felt or heard when moving the joint. Symptoms can vary from a mild ache to debilitating pain that significantly interferes with daily tasks.
Preventive Measures for Typists
Implementing proper ergonomic practices is key for preventing typing-related tendonitis. Your chair height should allow your elbows to form a 90-degree angle when your hands rest on the keyboard, with your feet flat on the floor or a footrest. Position the keyboard directly in front of you, either flat or with a slight negative tilt, and your monitor at arm’s length with the top of the screen at or slightly below eye level to maintain neutral neck posture.
Maintaining good posture is equally important. Keep your wrists straight and neutral, avoiding resting them on the desk or a wrist pad while typing. Your shoulders should remain relaxed, and your back straight, supported by the chair’s lumbar support. Laptop users can benefit from an external keyboard and mouse for a more ergonomic setup.
Incorporating regular breaks into your typing routine can significantly reduce strain. Short breaks of 5-10 minutes every hour are recommended to allow muscles and tendons to rest and recover. These breaks can involve stepping away from the computer, moving around, and performing simple stretches.
Conscious typing habits also play a role in prevention. Use a light touch on the keys, rather than striking them forcefully, to minimize stress on your fingers and wrists. Performing simple stretches for hands, wrists, and forearms throughout the day helps maintain flexibility and improve blood flow. These stretches can include gently bending the hand up and down, rotating the wrists, or spreading the fingers against resistance.
When to Seek Medical Attention
While many cases of tendonitis improve with self-care, consulting a healthcare professional is advisable in some instances. If pain persists despite rest and home remedies for a few days, or if symptoms worsen, medical evaluation is recommended. Signs like a rapid increase in pain, new numbness or tingling, or an inability to move the affected joint without severe discomfort also warrant professional attention.
A doctor can diagnose tendonitis through a physical examination, assessing the painful area and the joint’s range of motion. Imaging tests, such as X-rays, MRI, or ultrasound, may be used to rule out other conditions or confirm the diagnosis, though X-rays primarily show bone issues. Initial treatment often involves rest, applying ice, taking over-the-counter anti-inflammatory medications, and engaging in physical therapy to strengthen the tendon and surrounding muscles. Early intervention can help prevent the condition from becoming chronic.