Is Your Mobile Phone Causing Elbow Pain?
Are you experiencing pain on the inside or outside of your elbow? You may have tennis elbow (lateral epicondylitis) or golfer’s elbow (medial epicondylitis)—conditions caused by repetitive arm movements. While traditionally linked to sports like tennis or golf, mobile phone usage is now a common cause of elbow pain.
The Rise of Tech-Related Elbow Pain
A study published in the Journal of Shoulder and Elbow Surgery found a significant increase in these conditions:
- Tennis elbow cases doubled from 1.2% in 2000 to 2.2% in 2015.
- Golfer’s elbow cases rose even more sharply, from 0.5% in 2000 to 1.8% in 2015.
Are Mobile Phones to Blame?
The repetitive motion of scrolling, swiping, and texting strains the tendons in your elbow, leading to pain and inflammation. A survey by the Chartered Society of Physiotherapy found that 84% of physiotherapists in the UK have seen a rise in tech-related injuries—particularly tennis elbow.
How to Prevent Elbow Pain from Mobile Phone Use
1. Take Frequent Breaks
Limit continuous phone use to 20-30 minutes at a time. Stretch your arms, hands, and wrists regularly to relieve tension.
2. Improve Your Posture
Avoid hunching over your phone, as this strains your neck, shoulders, and arms. Follow these posture tips:
- Hold your phone at eye level.
- Keep your shoulders relaxed.
- Avoid excessive wrist bending.
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3. Stretch Your Elbows Safely
Stretching helps maintain flexibility and prevent stiffness, but improper technique and over stretching can make symptoms worse.
5 simple stretches for elbow pain
4. Strengthen Your Arm Muscles
To improve tendon health, loading the tendon properly is key. This is achieved through specific exercises designed to gradually strengthen the affected area. However, it’s a delicate balance—since the problem arises from overloading the tendon, adding too much load too soon can worsen symptoms. On the other hand, avoiding movement entirely leaves the tendon weak and prone to future flare-ups.
The key is to follow a structured exercise plan that progressively loads the tendon in a controlled way, preventing further irritation while promoting healing.
5. Seek Professional Help for Persistent Pain
If elbow pain continues, don’t ignore it. Early intervention is key to preventing chronic issues. A physiotherapist can assess your condition and provide customised exercises.
I offer online programs for both tennis and golfer’s elbow, guiding you through the recovery process.
Tennis Elbow Program – Click here for more details.
Golfers Elbow Program – Click here for more details.
Conclusion
With mobile phone use contributing to tennis and golfer’s elbow, it’s essential to take proactive steps. By practicing good posture, taking breaks, stretching, and strengthening your muscles, you can effectively prevent and manage elbow pain.
Key Takeaways:
✔ Take frequent breaks from phone use.
✔ Maintain proper posture.
✔ Use correct stretching techniques.
✔ Strengthen your arm muscles carefully.
✔ Seek professional advice early.
Don’t let elbow pain interfere with your daily life! Check out my blogs and online programs for expert guidance on preventing and treating tennis or golfer’s elbow. With the right care, you can keep your arms strong, healthy, and pain-free!
Take care, Helen
Helen Manders BSc(Hons) MCSP HCPC
Chartered Physiotherapist Treating Elbows Since 2001
P.S. I would LOVE to help you move forwards with your pain. Click here to find out how I can support you.
