Repetitive stress injuries caused by typing and using a mouse can cause serious damage to tendons, muscles, and soft tissues. Creating an ergonomic workspace and taking breaks every 20 minutes can help prevent these injuries. If symptoms develop, treatment should be sought before returning to work.
A repetitive stress injury is an injury to the tendons, muscles or soft tissues of the body caused by simple repetitive movements. Many people who use computers extensively experience repetitive stress injuries from typing, using the mouse, and using ergonomically bad workstations. Typing injuries can become very serious, especially if they are not addressed. At a low level, typing injuries can cause people to be unemployed for a period of time while they heal, but people can also be severely disabled if they are not addressed. Fortunately, steps can be taken to prevent typing injuries and to support your long-term health.
The association of repetitive stress injuries with specific occupations is hundreds of years old. Historians noted as early as the 17th century that writers and scribes often had wounds on their hands, and that butchers and manual workers sometimes had similar pains, especially in the upper body. As the use of computers and typewriters has spread, the concept of typing injuries has been brought to the attention of many people.
There are several types of repetitive stress injuries that can be acquired through typing, ranging from tennis elbow to tendonitis. Many of these injuries can be healed if the patient realizes the damage early enough and takes steps to treat it and prevent recurrence. Other repetitive stress injuries, such as cysts and carpal tunnel syndrome, are potentially more dangerous. Carpal tunnel is caused by swelling around the bones and ligaments, resulting in limited movement and pain. If allowed to progress, it can only be treated surgically.
While typing injuries can be serious, they can be minimized, and many doctors are more concerned about the mouse. Using a mouse forces your hand into an awkward position and can ultimately cause more long-term damage than typing can. To address the potential for repetitive stress injuries, all computer users should take the time to create an ergonomic workspace that encourages them to keep their arms level and straight at the elbows, with wrists in a neutral position. Your wrists shouldn’t be bent or resting on anything as you type, and your legs should be planted on the floor or on a footrest. Typists should also make an effort to sit up straight, without slouching or leaning towards the monitor. Taking these steps will make typing injuries less likely.
Rests are very important if people want to prevent typing injuries. Every 20 minutes or so, computer users are expected to get up, walk around, stretch, and especially stretch their hands. The hands can be brought together and stretched behind the back, or joined in front of the body with the elbows bent and gently rotated from side to side of the body. The fingers and thumbs should be fully rotated and the arms should be extended outward from the body, with one hand grasping the other and then exchanging. This also gives typists an opportunity to rest their eyes.
If a typist notices signs of a typing injury developing, such as numbness, tingling, tightness, pain, or a limited range of motion, the typist should take a break. Various treatments ranging from massage to body wraps can be used to treat the condition, which should be addressed before the typist returns to work.
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