Typing can absolutely cause the pain commonly associated with Tennis Elbow. Repetitive, low-force activities like typing and using a computer mouse are significant contributors to this condition, often called “computer elbow.” Medically, this discomfort is a form of Repetitive Strain Injury (RSI), resulting from the cumulative effect of constant, small movements over long periods. For office workers, the duration and poor mechanics of desk work create strain on the elbow tendons.
Defining Lateral Epicondylitis
Lateral epicondylitis is the medical name for Tennis Elbow, characterized by pain and tenderness on the outside of the elbow. This discomfort arises from the overuse and subsequent degeneration of the tendons joining the forearm muscles to the humerus bone at the elbow joint. The tendon most frequently affected is the extensor carpi radialis brevis (ECRB).
The condition involves a gradual onset of pain that may radiate down the forearm toward the wrist. Symptoms include tenderness over the bony bump on the outer elbow, a burning sensation, and noticeable weakness when gripping objects. Simple actions like shaking hands or turning a doorknob often become painful triggers.
How Typing Causes Elbow Strain
The pain associated with computer use is primarily caused by prolonged, low-level muscle tension, not a sudden injury. Typing and mouse use require the forearm extensor muscles, which control wrist and finger movement, to remain in a near-constant state of contraction. This sustained muscle effort, combined with repetitive wrist and finger motion, leads to fatigue and overuse.
This chronic strain creates microscopic tears and a degenerative process in the ECRB tendon where it attaches to the elbow bone. The tendon’s attachment point becomes overloaded because the forearm muscles constantly stabilize the wrist during typing. Holding the hands in a pronated (palms-down) position, necessary for a standard keyboard, increases tension on the muscular-tendinous system. Poor posture and prolonged static positions, where the elbow is bent, also contribute significantly to joint stress.
Prevention Through Workplace Ergonomics
Preventing elbow strain begins with establishing a sound ergonomic setup that promotes neutral joint alignment. The primary goal is to maintain a straight line from the fingertips through the wrist and forearm, avoiding upward or downward bending of the wrist. Adjust your chair height so your forearms rest naturally at or just above your keyboard, allowing your elbows to be bent at a 90-degree angle and held close to your body.
Place your keyboard and mouse directly in front of you and at the same height to minimize reaching or stretching. While a wrist rest can help maintain a neutral position, you should float your hands above the keys while typing rather than resting on the pad. Regular breaks are also important, such as implementing the 20-20-20 rule. Ensure your shoulders remain relaxed and not hunched toward your ears.
Action Steps for Immediate Relief
When pain flares up, the immediate priority is to modify activity and reduce strain on the irritated tendons. The Rest, Ice, Compression, and Elevation (R.I.C.E.) method is a helpful starting point for managing acute symptoms. Rest involves avoiding or reducing specific activities, like prolonged typing or gripping, that trigger the pain.
Applying an ice pack to the outer elbow for 15 to 20 minutes every few hours can help reduce local tenderness. Over-the-counter anti-inflammatory medications, such as ibuprofen, may manage pain and inflammation in the short term. Gentle stretching exercises for the wrist extensors and flexors can loosen tight forearm muscles, but they should be performed without causing sharp pain. If the pain persists for two weeks despite self-care, or if it becomes severe, consulting a healthcare professional is necessary.