Are you working long hours or maybe so engrossed when playing computer games? This could lead to hand and wrist injuries. Find out how to prevent them.
Staying in one position during those long hours can take a toll on your physical health. It could lead to hand and wrist injuries that can hinder you from working or gaming effectively. Left unchecked, it could lead to more serious complications.
Fortunately, there are effective ways to improve your work posture to avoid hand and wrist injuries. Many of them involve proper posture and the usage of ergonomic equipment.
Let’s check out how hand and wrist injuries during work and play can be prevented.
Hand or Wrist Injury Prevention
Suffering from a hand or wrist injury while gaming or working isn’t fun. Left unchecked, it will lead to even more serious complications. Here are some tips on how to prevent those injuries.
Set up your workstation properly. How to adjust your workstation?
- Adjust your chair height and monitor height so that when you sit straight, your computer monitor is at eye level.
- Place your mouse and keyboard within easy reach with the use of a keyboard tray. Check out our top keyboard trays.
- Sit with your spine straight. The best way is to sit towards the back of the chair. Ergonomic chairs often have lumbar support features that support your back.
- Place your feet flat on the floor. Your forearms should be parallel to the floor and aligned with your shoulder.
Use the same principles above if you have a standing workstation.
- Adjust your desk so you can rest your arms comfortably at your sides.
- Make sure your monitor is at eye level.
- Place your keyboard and mouse near to you so you’ll maintain a neutral position in your hands and wrists.
- Stand straight and keep your back straight.
Home and office ergonomics have taken leaps and bounds.
- Take advantage of ergonomically designed peripherals to prevent wrist injury. For example, replace your standard keyboards with ergonomic split-type keyboards. You can adjust the keyboards so that your arms are aligned with your shoulder. Many ergonomic keyboards are designed to encourage proper wrist posture. That is, your wrists are aligned straight with your forearms. Using ergonomic keyboards may feel uncomfortable at first, but you’ll get used to it.
Choosing the correct mouse is crucial to prevent wrist discomfort and injury.
A wired vertical mouse such as the Evoluent VM4R VerticalMouse helps keep your wrist straight and in a natural position.
A wireless vertical mouse such as the Kinesis PD7DXT-WR DXT Wireless Ergonomic Mouse 2 is even better. Without a cable, you can position the mouse anywhere you like.
A vertical may be awkward to use when it comes to gaming. You can use a top-quality standard mice like the Kinesis Gaming Vektor RGB Mouse. Its light weight and rubber side grips optimize comfort.
- If you’re not ready to shift to a vertical mouse, you can try a contoured mouse such as the Goldtouch USB Comfort Mouse. The contoured design positions your wrist in a neutral angle, reducing wrist discomfort via excessive pronation. The thumb cushion also allows you to have a more comfortable grip on the mouse.
Common Hand or Wrist Injuries
- Carpal tunnel syndrome – compressed nerve in the wrist due to excessive pressure on the median nerve. This causes the fingers to go numb and causes pain or discomfort in your hand. This is one of the main causes of wrist pain and discomfort for gamers, writers, and professionals who use keyboards regularly.
- Repetitive stress injury – a musculoskeletal or nervous system injury caused by repetitive use, vibrations, and compression due to maintaining a fixed position for long hours.
- Wrist sprain – this happens when the ligaments in your wrist get injured or damaged.
- Tendonitis – pain, swelling, and pain in the tendons. This is caused by excessive repetition of a single specific movement.
- Arthritis – not exactly an injury but a disorder usually involving the accumulation of calcium deposits in the joints. This is usually due to old age, bad diet, or genetics.
Hand and wrist injuries can be prevented or lessened with the right typing position and wrist posture. By following the tips in this article, you’ll be typing and gaming longer, safer, and healthier.