The most direct way to get rid of computer elbow is to reduce or eliminate the activities that cause it, particularly typing for extended periods.
Computer elbow, often referred to as lateral epicondylitis or tennis elbow (even if caused by computer use), is a repetitive strain injury. Therefore, treatment focuses on reducing inflammation and allowing the tendons in your elbow to heal.
Here's a more detailed breakdown:
1. Rest: The Most Important Step
- Reduce Typing Time: This is paramount. Limit your computer use as much as possible.
- Take Frequent Breaks: If you must type, take short breaks every 20-30 minutes to stretch and move your arm.
- Avoid Aggravating Activities: Identify and avoid any other activities that worsen your pain, such as lifting heavy objects or repetitive motions with your arm.
2. Pain Relief
- Over-the-Counter Pain Relievers: Ibuprofen (Advil, Motrin) or naproxen (Aleve) can help reduce pain and inflammation. Follow the directions on the label.
- Ice Packs: Apply ice packs to your elbow for 15-20 minutes several times a day, especially after activities.
- Heat Packs: After the initial inflammation has subsided (usually after a few days), you can try applying heat packs to relax the muscles.
3. Stretching and Exercises
Specific exercises can help strengthen the muscles around your elbow and improve flexibility. Here are a few examples, but consult with a physical therapist for a personalized plan:
- Wrist Extension Stretch: Extend your arm straight out in front of you, palm down. Use your other hand to bend your wrist downwards, pointing your fingers towards the floor. Hold for 15-30 seconds.
- Wrist Flexion Stretch: Extend your arm straight out in front of you, palm up. Use your other hand to bend your wrist downwards, pointing your fingers towards the floor. Hold for 15-30 seconds.
- Isometric Wrist Exercises: Hold a light weight (or squeeze a stress ball) and keep your wrist in a neutral position. Hold for a few seconds and repeat. Do this with your palm up and then palm down.
4. Ergonomics
Poor ergonomics can contribute to computer elbow. Improve your setup:
- Proper Posture: Sit with good posture, ensuring your shoulders are relaxed and your back is supported.
- Adjust Your Chair: Adjust your chair so your elbows are at a 90-degree angle when typing.
- Keyboard and Mouse Placement: Position your keyboard and mouse close to your body to avoid reaching. Consider using an ergonomic keyboard and mouse.
- Monitor Height: Ensure your monitor is at eye level to prevent neck strain.
5. Medical Intervention (If Necessary)
If your symptoms don't improve with rest, pain relief, and stretching, consult a doctor. They may recommend:
- Physical Therapy: A physical therapist can guide you through specific exercises and stretches.
- Corticosteroid Injections: Injections can reduce inflammation, but they are not a long-term solution.
- Braces or Splints: A brace can support your elbow and reduce stress on the tendons.
- Surgery: Surgery is rarely needed, but it may be an option in severe cases.
By taking proactive steps to rest, relieve pain, improve your ergonomics, and follow the recommendations of healthcare professionals, you can effectively manage and get rid of computer elbow.
