If you’re like most people, you probably spend a lot of time on your mobile phone. From texting and scrolling through social media to checking emails and browsing the web, our phones have become an essential part of our daily lives. However, excessive screen time can take a toll on our bodies, particularly our elbows. Many people now experience pain and discomfort in their elbows due to mobile phone usage, leading to conditions like lateral epicondylitis (tennis elbow) and medial epicondylitis (golfer’s elbow).
Tennis Elbow is the Most Likely Cause
Tennis elbow (lateral epicondylitis) is more common than golfer’s elbow when it comes to mobile phone use. The repetitive gripping, scrolling, and tapping motions put strain on the extensor tendons on the outside of the elbow. However, both conditions can develop depending on wrist and forearm strain. If you’re unsure which condition you have, check out my YouTube video on the differences between tennis and golfer’s elbow to help diagnose your issue.
Try These Tips to Prevent Elbow Pain
1. Take Frequent Breaks
Repetitive motion is a major cause of tennis and golfer’s elbow. Hours of scrolling and typing strain the tendons in your elbow. To reduce this risk, take frequent breaks throughout the day. Stand up, stretch, and give your arms a rest.
2. Improve Your Posture
Poor posture contributes to elbow pain. Hunching over your phone strains your neck, shoulders, and arms. To improve posture:
- Hold your phone at eye level
- Keep your shoulders relaxed
- Check out my FREE Posture Program to start making positive changes today.
3. Stretch Regularly (But Carefully!)
Stretching helps prevent and alleviate elbow pain. Simple exercises, such as wrist extensions and rotations, improve flexibility and muscle function. However, overstretching can worsen symptoms, so be mindful. Learn the right stretches to ease pain here.
4. Strengthen Your Muscles
Stronger arms and shoulders reduce strain on elbow tendons. Often, the tendons involved in this condition become unhealthy and degenerate. Specific exercises can improve tendon health—but incorrect exercises can make things worse. Seek guidance to do them safely and effectively. Full exercise program here.
5. Use Ergonomic Accessories
Reduce strain on your arms and elbows by using ergonomic accessories. Consider investing in:
- A phone stand to prevent excessive wrist movement
- A wrist brace for added support
These blogs should be helpful;
Ergonomic Solutions for Tennis Elbow: Reduce Strain and Protect Your Joints
The Hidden Dangers of Poor Ergonomics: Is Your Workspace Causing Tennis Elbow?
6. Get Expert Guidance – FREE MASTERCLASS
If you’re experiencing persistent elbow pain, don’t ignore it. A physiotherapist can help diagnose the cause and provide specific advice, exercises, and stretches to resolve it.
🔹 My Online Programs guide you step-by-step, using my years of experience.
🔹 Unsure if you have tennis or golfer’s elbow? Watch my YouTube video on the differences to identify your condition.
🔹 Join my FREE MASTERCLASS – together, we’ll assess your elbow, confirm your diagnosis, and create a plan to resolve it. FREE Tennis Elbow Masterclass. FREE Golfers Elbow Masterclass Hope to see you there!
Conclusion
Tennis and golfer’s elbow pain from mobile phone usage is becoming increasingly common. However, by taking the right steps, you can prevent this type of injury and keep your elbows healthy and pain-free.
Key Takeaways:
✔ Take frequent breaks
✔ Improve your posture
✔ Stretch carefully and regularly
✔ Strengthen your muscles
✔ Use ergonomic accessories
✔ Seek professional guidance early on
Early intervention makes treatment easier and faster. With these tips, you can continue using your mobile phone without unnecessary strain on your body!
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist – Treating Elbows Since 2001
