How to Alleviate Wrist Pain From Typing
A repetitive stress injury (RSI) can be caused by an activity that requires the use of your hands in a motion that is repetitious such as typing, use of hand tools, lifting or playing video games. Suffering from wrist and hand pain can affect the way a person works and plays. If you already suffer from wrist pain, take a few simple steps to decrease discomfort and suffering.
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Things You'll Need
- Wrist support
- Ergonomic workstation
- Ice
- Exercise ball or grip strengthener
Instructions
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RSIs can be treated with various methods. The first of which is commonly referred to as R.I.C.E.: rest, ice, compression and elevation. Throughout your day take the time to rest your wrist, put ice on (20 minutes at a time), use an ace bandage or brace designed specifically for RSIs, and elevate the wrist to a level above its normal position to encourage decreased swelling.
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Evaluate your workstation to make sure it is appropriate for a wrist pain sufferer. If possible, use an ergonomic keyboard and mouse, position your seat at an appropriate height so your wrists are not resting below the keyboard, use a wrist-rest if you find your wrists are touching your desk while typing, and practice appropriate typing habits (use home rows, use light pressure on keys, etc.).
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Take time away from the keyboard. Every 30 minutes, stretch your hands, arms and fingers, and even get up and walk around if possible (to promote total-body health).
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See a physician. Many times your physician may be able to prescribe a wrist brace or ergonomic device to alleviate your discomfort. Many doctors will also prescribe NSAIDs and pain relievers. Follow your physician's instructions for the best results.
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Tips & Warnings
Never take medications you have not been prescribed.
Work on joint strengthening, but do not lift heavy weights or repeat motions that are painful.
If your pain persists for more than a month, make sure to consult your physician.
Try to minimize activities that will cause additional repetitive stress to your wrists.
References
- Photo Credit Jupiterimages/Comstock/Getty Images
