If we use the mobile a lot, it is likely that the tendons of our hands will hurt, especially our thumbs. Our hands are not yet adapted to these gestures, although little by little we are adapting. It is normal for pain to arise, but today we explain what its symptoms are, some exercises to relieve tension and pain, and some tips to avoid tendinitis.
Using the mobile in excess has negative consequences and we will see them below. With this we do not mean that we do not use the mobile, but we do make a respectful and controlled use or even alternate from hand to hand. At the end of the text we will give tips to avoid this tendinitis that is so common today.
Where is the lesion located?
It is located in the hands and arises from the inflammation of several tendons, depending on the exact area that hurts, those will be the affected tendons. The most common is that the tendons located in the thumbs, also known as long and short extensor , hurt, in addition, a slight discomfort in the wrist is common, since both pass through that specific area.
If we feel pain in that area or in other tendons, it is best to go to an orthopedic surgeon and have our hand examined, since apart from tendinitis from using the mobile there may be other types of underlying injuries. The pain could become chronic, leading to loss of strength and grip in the hand and that will reduce our quality of life.
Musculoskeletal injuries from mobile phone use are very common, including neck pain, contractures and there are even those who are developing a hunchback before the age of 35. We must be aware that having our whole life on a mobile phone is a wonderful advance, but our health is at stake if we cannot remedy it in time.
Symptoms
The symptoms of tendinitis due to mobile use are somewhat clear, but as we have said before, we must go to have them checked by a specialist, since there could be other injuries, especially if we play sports such as tennis, paddle tennis, basketball and other sports. where the hands are protagonists and receive impact.
The most common symptoms are the following, but we must clarify that they may or may not coincide with our case:
- Hand pain.
- Pains in the wrists.
- Heaviness in the arm and even shoulder and neck.
- Tingling in the hands and forearm.
- Numbness of hands and arms.
- Punctures in hands, wrists and forearms.
The most common is muscle fatigue, that is, that feeling of tiredness in the arm for no apparent reason. In the next section we are going to give several exercises with which to train the affected areas in case of suffering from tendinitis due to using the mobile.
These workouts will also serve to strengthen the muscles, tendons, joints and ligaments and thus avoid future injuries such as the tendonitis we are talking about today.
Exercise routine
There are different exercise routines to relieve that tension and pain, and there are even exercises that we can do to avoid and delay the appearance of this annoying tendinitis.
Make balls with plasticine
Yes, it seems silly, but the fact of playing with plasticine or some similar material helps the muscles of the hands and forearms to become stronger and prevents tendinitis. If we don’t have playdough, a stress ball is also a good idea. There are small and large. We recommend both, so we can simulate the plasticine balls with the small ones and with the large one improve grip and strength in case tendinitis hurts us a lot and we are losing strength.
Relaxing massages
Going to a physical therapist from time to time to relieve tension in the arms, hands and neck is one of the best options. In addition, specialists will be able to detect certain injuries in time and help us to solve them, before they really appear or become chronic, as happens with some shoulder and wrist pain.
In addition, we can ask our partner, friend or family member to gently massage our hands and each finger with moisturizing cream or essential oil, thus relieving tension, increasing joint mobility, unloading tension from tendons and ligaments and avoiding injuries.
Stretch fingers and wrists
We are not referring to crunching, that is not, we are referring to conscientious stretching of the hands, wrists, arms, shoulders and necks, since the tension of the fingers goes up to the neck.
- We stretch the arm forward and raise the palm, as if we were pointing to the sky, and with the help of the other hand we stretch the palm backwards. And then the same, but with the palm down, as if pointing to the ground. In this way we are relaxing all the tendons of the hand, wrist and forearm.
- Another stretch put the palms together as in a prayer position and put pressure on both hands and go down as far as we can. You have to hold for about 15 seconds maximum.
- We can also shake hands, as shown in the video that we have put a few paragraphs above.
- With the arms stretched out, we can make fists outwards and then inwards.
Tips to avoid tendonitis
There are useful tips to avoid and delay this type of tendinitis. Some are basic, but all are very useful and will help us prevent this annoying setback that can become chronic.
- Do not remain motionless for a long time in the same position.
- Perform exercises and stretches of hands, wrists, forearms, arms and shoulders.
- Change posture when typing on mobile.
- Alternate between hand and hand, although it is much better to use both at the same time.
- The fingers and wrists must be kept in a neutral position and where they do not suffer or are in forced postures.
- Don’t chat for more than 20 minutes at a time.
- Have the mobile at eye level to avoid poor posture and future shoulder and neck pain.
- Always be supported. For example, resting your elbows on the table while using the mobile phone at eye level.
- Switch between thumbs and other fingers to operate the phone screen.
- If we feel tingling, we must go to a specialist
