Whether typing causes tennis elbow is a common concern for people who spend long hours at a computer. Although the condition is named for a sport, the repetitive motions involved in daily computer use can contribute to this painful injury. Understanding the mechanics of the injury and the role of high-volume computer work is the first step toward effective prevention and management.
Understanding Lateral Epicondylitis
Lateral epicondylitis is the medical term for tennis elbow. This condition involves the tendons that attach the forearm muscles to the bone on the outside of the elbow, specifically the lateral epicondyle of the humerus. The pain is localized to the outside of the elbow and can radiate down the forearm toward the wrist.
The affected muscles are primarily the wrist extensors, which bend the wrist backward away from the palm. Repeated overuse of these muscles causes the tendon tissue at the attachment point to develop micro-tears and degenerative changes, a process called tendinosis. Symptoms include pain or a burning sensation that worsens with activities like gripping, lifting, or extending the wrist, often accompanied by a weakened grip.
How Typing Contributes to Forearm Strain
Typing is rarely the sole cause of lateral epicondylitis, but it is a significant aggravating factor due to the high volume of repetitive movement involved. The constant, low-force movements of the fingers and wrist activate the forearm extensor muscles. Prolonged computer work often requires holding the wrist in an extended or bent-back position for hours, which places continuous tension on these extensor tendons.
This sustained, awkward posture, combined with the micro-movements of typing, creates a repetitive microtrauma that can exceed the tendon’s ability to repair itself. The resulting chronic overload of the extensor carpi radialis brevis (ECRB) tendon leads to the degenerative changes characteristic of tennis elbow. Static postures, where the wrist is held in extension without variation, also contribute by reducing blood flow and causing tendon fatigue.
Mitigating Repetitive Strain at the Workstation
Adjusting your workstation setup is a direct and powerful way to reduce the strain associated with typing and mouse use. The primary goal of ergonomic adjustments is to maintain a neutral posture, keeping the wrist straight and aligned with the forearm. The height of your chair and desk should allow your elbows to rest at a 90-degree angle or slightly open while typing. Your forearms should be parallel to the floor, and your shoulders should remain relaxed.
Proper placement of the keyboard and mouse is also essential to avoid overreaching, which stresses the shoulder and elbow. Consider using a vertical mouse, which encourages a handshake position and reduces forearm pronation, easing tension on the extensor tendons. A compact or split keyboard can help keep your hands positioned directly in front of your body. Take regular, short breaks to change your posture and allow your muscles to recover.
Initial Steps for Managing Discomfort
If you begin to feel pain on the outside of your elbow, the first step is to modify the activity that is causing the discomfort. This means reducing the intensity and frequency of movements that aggravate the pain, not complete rest. Applying ice or a cold pack to the painful area for about 15 minutes, three to four times a day, can help decrease localized discomfort.
Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, may also be used to help manage pain. Gentle stretching exercises for the wrist extensors are beneficial; a common stretch involves straightening the arm and gently pulling the hand toward the body with the palm facing down. If the pain is persistent or severe, or if self-care measures do not provide relief within a few weeks, seeking a professional diagnosis from a healthcare provider or physical therapist is advised.