How to Stop Wrist Pain form Mouse?

How to Stop Wrist Pain form Mouse

Wrist pain is a common problem for people who often use the mouse for office or game for a long time, which is often called “mouse hand” or “mouse pain”.

What Causes Wrist Pain When Using a Mouse?

In general, wrist pain caused by mouse use is generally divided into four conditions: muscle fatigue, tenosynovitis, and carpal tunnel syndrome. All three conditions can cause wrist pain, with muscle fatigue being the mildest.

1. Muscle fatigue

Muscle fatigue pain in the wrist is the same as pain caused by muscle fatigue caused by long-term running and other sports. At this time, you only need to stop and rest for a while to recover.

2. Tenosynovitis

Tenosynovitis refers to the aseptic inflammation of the tendon sheath of the finger or other parts of the tendon. Due to trauma, friction, chemical stimulation, etc., there will be hyperemia, swelling, and hyperplasia of the tendon sheath, resulting in pain and dysfunction of the tendon during activity. Dysfunction mainly includes joint flexion and extension disorders. The most common ones are hardening and pain in the tendon sheath of the finger tendon, clicking sound when flexing and extending the thumb, or even bending down when it is bent down, unable to bend down when straightened, or elastic during flexion and extension. This is a typical tenosynovitis symptom.

Conservative treatment: reduce the workload of hands and reduce the intensity of hand work. Local hot compresses can be used. If the pain is still not relieved after hot compresses, and the movement is limited, closed treatment can be performed on the part where the tenosynovitis occurs. If it cannot be relieved after closed treatment and seriously affects work and life, it can be treated by surgery.

3. Carpal tunnel syndrome

Carpal tunnel syndrome refers to the compression of the median nerve at the carpal tunnel. It is a nerve entrapment disease caused by wrist strain. The median nerve passes through the carpal tunnel along with the flexor tendons at the carpal tunnel, a closed, spatially constant, fibrous canal formed by the bottom carpal bone and the volar transverse carpal ligament. In particular, the muscles of the flexor and extensor tendons are relatively low. During flexion and extension activities, muscles often enter the carpal tunnel, resulting in an increase in the volume pressure of the carpal tunnel. The median nerve is next to the transverse carpal ligament, which is prone to compression.
After the nerve is compressed, nerve edema, choroidal thickening, and localized nerve thinning will cause conduction impairment, which will cause hypoesthesia on the side of the thumb, index finger, middle finger, and ring finger innervated by the median nerve, manifested as numbness in the hand. In severe cases, numbness often wakes up at night, or after the wrist is in palm flexion and back extension for a long time, there will be aggravated numbness, which will be relieved to a certain extent after shaking hands. The conduction velocity of the median nerve at the wrist can be found to be significantly slowed down by electromyography.
Unlike muscle fatigue, carpal tunnel syndrome is more severe and persistent, does not recover with rest, and can also be numb and weak in the hand when resting (usually in the fingertips), pain in the front of the wrist (mild sharp or tender, dull or persistent, electric shock)
and stinging (or pins and needles), burning, and swelling (even if the skin looks normal).

If carpal tunnel syndrome is diagnosed, there is a certain probability of self-healing when it is mild, but usually it still needs to be treated with material lifting methods. In severe cases, self-healing is impossible, and it must be treated in a regular hospital as soon as possible.

How to cure wrist pain from the source?

The above is all about the cause of wrist pain caused by the mouse and the solution to the pain, but is there a way to solve the wrist pain directly from the source? The answer is yes, that is to choose the right mouse, use the correct mouse posture and rest properly

1. choose the right mouse

The right mouse is the size, weight and height of your mouse, which requires you to choose repeatedly on the Internet.
If the mouse is too small, too big or too heavy, you need to use more force to achieve precise control of it, which will lead to more muscle fatigue. If the height of the back of the mouse is too low, the wrist will be more in contact with the desktop and cause the median nerve to be compressed. Therefore, the ergonomic mouse back will have a higher bulge to remove more weight from the hand and bear less on the wrist. Weight, using a mouse pad can also reduce compression on the median nerve. For this reason, the manufacturer specially produced a vertical mouse. Using a vertical mouse can greatly reduce the risk of compressing the carpal tunnel, but its operation is worse than that of a normal mouse. It is not so smooth when moving and clicking, and is more suitable for office work. Or non-FPS games.

Recommended mouse: COOL KNIGHT 3.0 Magnesium Alloy Lightweight Mouse

This COOL KNIGHT 3.0 mouse adopts the current top-level mouse configuration, combined with the lightweight body of magnesium alloy, the overall weight is 65g, which is in the range of 60-80g suitable for most users, which will reduce the force used when using the mouse And muscle fatigue; there is enough bulge in the middle of the back of the mouse to bear the weight of the hand and reduce the pressure on the wrist.

2. correct mouse grip(how to Properly hold a mouse)

When using shubiaos, you need to pay attention to 5 points

  1. Position the mouse in a comfortable position relative to your body. Whether your hand is too far or too close, Dou Doujiang requires you to spend more effort to control the mouse.
  2. Don’t hold the mouse too tightly. Gripping the mouse too tightly can cause hand muscle fatigue, pain, and injury, which can lead to a variety of hand disorders.
  3. Correctly adjust the computer’s mouse settings. In the independent driver of the mouse or in the computer system settings, you can adjust a series of parameters such as cursor speed and double-click speed, and try to find a comfortable setting.
  4. Correct mouse grip. There are many ways to hold a mouse, but most of them require more effort or more movement! Here are some tips to help you hold and use your mouse properly to avoid injury and fatigue.
  5. Take regular breaks. Rest is an effective way to relieve hand fatigue, you can take a break away from the mouse and keyboard in your free time

Currently, the more common grip methods include Claw Grip, Claw Grip and Finger grip. Among the three mouse grips, I recommend the mastering method (prone grip) the most, because this grip can minimize hand fatigue and pressure on the wrist, and reduce the possibility of wrist pain. If you don’t know what the 3 mouse grips look like, please read on.

2.1 Palm Grip(lying mouse grip)

Posture features: All the palms of the palms fit with the back of the mouse, and the thumb, ring finger and little finger are naturally straight to operate the mouse. The index and middle fingers are naturally flat on the mouse buttons. When the button is clicked, the pulp of the finger is in contact with the button. When moving, the wrist moves with the mouse. Due to the large range of motion of the mouse, this posture is not easy to fatigue when the hand is naturally placed on the mouse, and is suitable for FPS players with low SENS to practice for a long time.
The prone mouse grip relies on the wrist as the fulcrum, and the whole hand naturally falls on the mouse. If you feel comfortable on a right-handed mouse, this is also the grip that most people use. Hand fatigue is low, and it Relies on wrist movement, so this grip is recommended for long-term operation and right-hand mouse users.

2.2 Claw Grip(front-position pinch mouse)

Postural characteristics: The thumb, ring finger and little finger are held on the side of the mouse and back. The index and middle fingers are slightly bent on the left and right mouse buttons. The back of the mouse does not touch the palm (the palm is suspended in the air), and the base of the palm is against the tail of the mouse. When the mouse moves left and right, it swings left and right with the wrist as the fulcrum. When moving up and down, the wrist does not move, and the thumb and ring finger are bent to make the mouse slide in the palm.
In addition, everyone should note that the palm of the front-position mouse pinch coincides with the tail of the mouse, the wrist is suspended, and the fulcrum moves to the forearm, which can be said to be the most powerful, and the movement The accuracy is the highest compared to the first two grips.
The front-position mouse-pinch-mouse grip meets both fast keystrokes and precise movement, so gamers usually use this grip more often, and this grip is the most standard for large, symmetrical mice.

2.3 Finger grip (rear mouse pinch)

Posture characteristics: The thumb, ring finger and little finger are held in the middle of the side of the mouse, the back and tail of the mouse are not in contact with the palm of the hand, and the index finger and middle finger are bent and placed on the left and right buttons of the mouse. The two fingers in the eclipse can quickly click the left and right keys, and swing left and right with the forearm as a fulcrum when moving left and right. When moving up and down, The forearm moves vertically along with the mouse on the mouse pad.
The front-position pinch mouse relies on the arm as the fulcrum, the fingertips fall on the most central position of the left and right buttons of the mouse, and the fingers are curved, so that the buttons can be pressed most quickly when needed.
The rear-position pinch mouse relies on finger control and the flexibility of the fingers, so it moves very quickly. This position can be used for frequent operations in a short period of time. At the same time, we should also pay attention to the fact that it relies on finger drive, which is usually suitable for small and light flat mice. But this grip requires more finger strength, and unless the mouse is light enough, this grip for a long time may cause finger soreness.

3. Rest awhile

Proper rest is a healthy habit that not only fights fatigue, but also clears your mind and relieves stress. Keeping a fixed posture for a long time to use the mouse or keyboard will make your hands, shoulders, neck and lumbar spine stiff, and your eyes will get tired. Going to fetch a glass of water or make a cup of coffee will be harmful to you produce certain benefits.

Conclusion: There are many reasons for our wrist pain when using the mouse, but as long as we choose the right mouse, correct grip posture and proper rest, we can reduce the possibility of wrist pain at the source. Seek medical attention if wrist pain does not go away or lessen with rest.

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