Wrist Pain Relief Tips
By: rashmiru Date: 2008/03/27
These tips are primarily for computer users.
By reducing the number of clicks and keystrokes wrist pain can be minimized. Following
are some tips to help you minimize clicks and keystrokes along with additional tips to reduce or eliminate wrist pain.
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Use keyboard shortcuts instead of mouse clicks.
It is a lot quicker and takes a lot less effort to simply perform certain functions with the keyboard rather than the mouse.
A keyboard allows you to distribute motion of your wrists and fingers to all fingers and both hands as opposed to the mouse which restricts motion to only one hand and the same fingers and tendons.
For example to close a window one would press Alt F4.
The good news is that most software applications support a standard set of keyboard shortcuts, so you don't have to learn keyboard shortcut mappings for each software. For example the shortcut "Ctrl S" which is used to save what ever you are editing, works in almost all editor software be it, Microsoft Offic or Linux GIMP.
Most software applications come with a keyboard shortcuts key map printout, which is usually available under the help menu. If you use a particular software application heavily for your work or personal use ( for example Inkscape, Photoshop, IDEs etc) then, make a print out of the keyboard shortcuts map, and look it up everyday. It will simplify a lot of things with the application you are using.
Operating System Shortcuts:
Keyboard Shortcuts For Windows
Mac Keyboard Shortcuts
Linux Keyboard Shortcuts
Linux Keyboard Shortcuts and Sanity Commands
Unix/Linux Keyboard Shortcuts -
Discover easier ways to do things.
If you want to open a file in an editor do you go to File ----> Open ----> Browse ---> Navigate all the way to the file ---> and then open it?
STOP! there is a better way. If you already have the file located on the disk, then simply drag and drop it into the editor. This saves you quite a bit of mouse clicks.
With a little experimenting ( or reading about the software application you use frequently), you can discover and learn better, faster and easier ways to do things on your computer.
Use column mode selection, bulk copy and paste, macros in your editor. jEdit has all of these features, which makes editing multiple lines a breeze.
Try to automate tasks that you frequntly perform, or use programs that automate tasks for you. -
Keep a list of shortcuts to frequently used programs.
Do you use the same programs/ applications everyday. Then keep them in a location where they can be easily accessed, quickly.
On Microsoft Windows I keep a shortcut of all programs in the Quick Launch task bar.
If you go to the same set of websites everyday, don't type their URL each time you go to the site instead use Firefox's Session Manager to remember your session and open multiple websites with just one click. -
Use keyboard based software.
In the recent years the choices on operating systems, software has grown. Use an operating system or software that provides many and easy to use keyboard short cuts.
If you use the editor a lot try ViM/Emacs editors, they are open source and they provide many convenient shortcuts, with a little bit of learning. They also come with free tutorials.
I also like to develop on the command line so that I avoid using the mouse as much as possible. When I work purely on the command line I reduce or eliminate the use of mouse clicks significantly.
Keyboard Shortcuts Based Editors:
The ViM Editor
The Emacs Editor -
Use speech recognition software.
If you write a lot of text then use a speech recognition software, this will keep you from using the mouse and keyboard for quite a while. -
Use a touch sensetive screen.
By using a touch sensitive screen you are eliminating a lot of rigid repitative motion that comes with mouse clicks and double clicks. With a touch sensitive screen your hand has more freedom for movement. Most touch sensitive screens can be added on to your existing monitor, or you can buy a touch senistive monitor or a tablet (a laptop with a touch sensitive screen that can be rotated). -
Replace your mouse with an ergonomic mouse.
There are many different kinds of ergonomic mice (or mouses) available these days. One type of mouse works with only the thumb, it resembles a joystick, except that it is a mouse and you use your thumb for both the right click and left click.If the upper portion of your palm is in pain then, this type of a thumb mouse may be most useful.
There are other designs such as the vertical mouse or a mouse that moulds to any shape. Do your research and find one that relieves the wrist pain, palm pain that you are experiencing. -
Replace your keyboard with an ergonomic keyboard.
If you use a laptop/notebook most notebook keyboards are not designed to be ergonomic. When ever you are stationary, use an ergonomic keyboard. -
Pay attention to your posture while typing.
Sit with your back straight (not hunched) and your wrist parallel to the keyboard, not touching the keyboard, when you are typing. -
Rest your wrists on a wrist pad
Don't use the wrist pad while typing, but use the wrist pad to rest your wrist in between typing. -
Use a good quality wrist brace.
Wrist braces come in many sizes, shapes and forms. A good wrist brace should not feel too tight, or too loose it should fit comfortably. -
Other ways to support your wrist
If your right hand wrist is hurting, brace it with your left hand and keep it straight, do the opposite if your left hand's wrist is hurting. -
Use the Dvorak keyboard.
It has been sientifically proven that the Dvorak keyboard takes a lot less number of movements of the hand compared to the QWERTY keyboard. Reducing the number of momements reduces the injury to tendons. The Dvorak keyboard is free and most computers come with it. -
Take vitamines that promote joint health.
Omega 3 vitamines are advertised to be good for the joint. Try it, if it makes your joints feel better than you know it works. As a general health advise remember to eat plenty of nutrituous food, avoid sugars and fat (no matter how good they appear). -
Give your wrist some time to heal.
Take frequent breaks between typing. It will take some time before your wrist feels better.
I hope that the above tips are of some use.
Disclaimer: This article is not medical advise. Nothing written in this article should prevent you from consulting a physician if you suffer from any medical condition. If you suffer from any medical condition such as carpal tunnel, tendonitis, fracture or any other related injuries consult a physician.
