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, screen time can take a toll on our bodies, particularly our elbows. In fact, many people are now experiencing pain and discomfort in their elbows as a result of mobile phone usage. Here are some tips to help you prevent this pain known as lateral epicondylitis (tennis elbow) and medial epicondylitis (golfer’s elbow):
Try these tips to help;
1. Take frequent breaks
One of the biggest culprits of tennis and golfer’s elbow pain is repetitive motion. When you spend hours scrolling and typing on your phone, you’re constantly putting strain on the tendons in your elbow. To avoid this, make sure to take frequent breaks throughout the day. Stand up, stretch, and give your arms a rest.
2. Improve your posture
Another factor that contributes to elbow pain is poor posture. When you hunch over your phone, you put additional strain on your neck, shoulders, and arms. To improve your posture, hold your phone at eye level and keep your shoulders relaxed. Have a look at my FREE Pain Free POSTURE course. This FREE online course is a great place to start.
3. Stretch regularly
Stretching is an essential part of preventing tennis and golfer’s elbow pain. Simple exercises, such as wrist extensions and rotations, can help to strengthen your muscles and improve your flexibility. Specific stretches can help alleviate pain and prevent further damage. However, you need to be careful as overstretching can make your pain worse. Have a look at specific stretches here.
4. Strengthen your muscles
Building strength in your arms and shoulders can help to reduce the strain on your elbow tendons. Often the tendons involved in this problem are unhealthy and often degenerate. Specific exercises will help to improve the health and structure of the tendon. These need to be done carefully as they can also aggravate the tendon so seek guidance.
5. Use ergonomic accessories
There are a variety of ergonomic accessories available that can help reduce the strain on your arms and elbows while using your phone. Consider investing in a phone stand or a wrist brace to provide additional support.
6. Further help
If you’re experiencing persistent pain or discomfort in your elbow, don’t hesitate to seek professional help. A physiotherapist can help diagnose the cause of your pain and provide you with specific advice, exercises, and stretches to alleviate it. My Online courses include everything you need to resolve this problem fast, I guide you through sharing my years of knowledge. A great place to start would be to have a look at my blog on the difference between tennis and golfer’s elbow this will help to identify your specific problem.
Conclusion
In conclusion, tennis and golfer’s elbow pain from mobile phone usage is a growing concern. However, by taking the right steps, you can prevent this type of injury and keep your elbows healthy and pain-free. Remember to take frequent breaks, improve your posture, stretch regularly, strengthen your muscles, use ergonomic accessories, and seek further advice from my blogs and courses. In my experience, if you tackle this problem early on it is much easier to resolve. With these tips, you can enjoy your mobile phone without putting unnecessary strain on your body.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
