When we spend the majority of our day using computers and smartphones, we instantly become more prone to hand injuries. Regardless of whether you are a teenager or a young professional, the constant motion of typing or swiping is putting excessive strain on our fingers, hands, and wrists. Here, we are going to discuss our top five physical therapy tips to help you avoid hand injuries while still connecting with others.
- Listen to your body
This is the first rule in any health matter, but sometimes we are so busy that we fail to acknowledge it. Various symptoms relate to different issues. For instance, numbness and tingling could mean you have nerve compression, whereas aches could indicate muscle pain. If you feel any of these symptoms, consider taking a break and doing some tendon gliding exercises or stretches using a rubber band. If your symptoms get worse, make an appointment with Core3 PT.
- Take a break
Your phone isn’t going anywhere. Don’t be afraid to put it down for a while and rest your hands. In fact, it is recommended that you spend no more than one hour maximum on the same activity; by doing any more, you risk developing Carpal Tunnel Syndrome.
You could also prop your device up on a table or pillow, which will help relieve strain on your neck and shoulders.
- Switch hands
Most of us use our dominant texting thumb without thinking about giving it a break. Use your other hand for a little while during the day to help stave off pain and injuries. This technique is also beneficial for your mental strength, as it trains your brain to carry out tasks in different ways.
- Change your grip
Try using a neutral grip when holding your phone or using a pop socket to make sure the phone is being held straight. This is helpful so you don’t have to bend your hand constantly, leading to potential injuries.
- Do specific exercises
There are exercises targeted to preventing carpal tunnel syndrome and other hand injuries. These involve moving your hands in a back-and-forth motion and stretching your thumb slightly. They only take about 10 seconds each and can be done up to 5 times a day.
Working on the computer and texting all day can be taxing on our hands, which is why it’s important to do exercises every day and keep an eye on your symptoms.
If you feel increasing pain or numbness in your hands, contact Core 3 Physical Therapy today!
