These days, you reach for your smartphone whenever you have a spare moment. Whether it’s to look something up quickly, send messages or scroll through social media, your hands are almost constantly on the move. But did you know that this digital behaviour is increasingly leading to wrist problems caused by smartphone use? This is particularly common amongst young people and young professionals. These problems are usually underestimated. In this blog, you’ll find out what causes these wrist problems, how to recognise them and what you can do about them.
More and more people are getting wrist problems
From research It has become apparent that smartphone use is increasingly leading to problems in the hand, wrist and thumb. In physiotherapy practices, we are seeing a marked increase in the number of people with these kinds of problems. Often, you don’t immediately realise that it is caused by your phone use. However, the movements you perform dozens of times a day – such as tapping, swiping, holding and scrolling – place more strain on your body than they appear to. Particularly if you do this for long periods and with just one hand, tension builds up unnoticed in your tendons and muscles.
A major cause is holding the phone in one hand for long periods, whilst operating it with your thumb. Your thumb then makes unusually large movements within a confined space, whilst your wrist remains in an unnatural position. This may seem harmless until you notice that it becomes painful when you move or that you have less strength when gripping objects.
Signs you should take seriously
Knee problems often develop gradually. You don’t necessarily have to feel severe pain to be suffering from overuse. Look out for these signs:
- A nagging or stabbing pain on the thumb side of the wrist
- Tired or pulling sensation in the forearm
- Reduced grip strength
- Tingling or stiffness in hand or fingers
- Pain when holding your phone or typing
If you continue to ignore these signs, it may develop into chronic strain or even nerve irritation.
What can you do yourself to alleviate wrist problems caused by smartphone use?
The good news is that there is a lot you can do to prevent or reduce symptoms. Here are some simple but effective changes:
Tip 1. Switch hands
Try to use your smartphone with both your left and right hands, so that you don’t always strain the same muscles.
Tip 2. Support your arm
Rest your forearm or elbow on a table to avoid unnecessary strain.
Tip 3. Type with multiple fingers
Try to avoid using just your thumb. Where possible, type using several fingers or use voice commands.
Tip 4. Take regular breaks
A short screen break every 30 to 60 minutes helps prevent overload.
Tip 5. Perform stretching exercises
Make a conscious effort to stretch and move your wrist, fingers and forearm during your breaks. Your physiotherapist can guide you through this.
When is it wise to seek help?
Are your symptoms not going away, or are they actually getting worse? If so, it is advisable to contact a physiotherapist. During an initial assessment, we will carefully identify the source of the strain and draw up a treatment plan tailored to your symptoms and daily functioning. Treatment may include mobilisation techniques to improve the flexibility of your wrist, exercise therapy focused on strength and coordination, and advice on posture and the use of your mobile phone or other devices. If necessary, we’ll use tape or a wrist support to prevent further strain.
In doing so, we look not only at the wrist itself, but also at the chain around it. Tension in the shoulder or neck can play an important role in causing or maintaining wrist complaints. By including this in the treatment, we ensure a lasting solution.
Do you suffer from wrist problems caused by using your smartphone?
Are you still experiencing pain, stiffness or reduced strength in your wrist or thumb? Don’t wait any longer – don’t let it get any worse. Our physiotherapists will be happy to help you with personalised advice and targeted treatment.
Take today contact with us at 085-5000333 or mail to info@friskfysio.nl to schedule an appointment. Together, we work towards a complaint-free daily life.
