The use of mobile phones has rapidly increased in our daily lives, becoming an indispensable part of modern living. However, experts warn that excessive mobile phone usage can lead to hand and wrist injuries. Orthopaedic experts Dr Prashant Kamble from Sir H.N. Reliance Foundation Hospital and Dr Abiturab S. Choonia from Saifee Hospital, Mumbai, discuss the effects of mobile addiction on wrist health and offer practical tips to prevent related injuries.

Wrist and hand disorders due to excessive mobile use:

De Quervain’s Tenosynovitis

Dr Prashant Kamble explains a condition called De Quervain’s Tenosynovitis, also known as “texting thumb.” It happens because of repetitive thumb movements, like typing and swiping, which inflame the tendons on the thumb side of the wrist. Studies show that up to 45% of smartphone users experience thumb or wrist pain due to these activities. Common symptoms are pain, swelling, and trouble holding things.

Adding to this information Dr. Choonia says that this inflammation can even spread to the elbow, so it’s important to notice early signs and take steps to prevent it.

Carpal Tunnel Syndrome 

Another disorder explained by Dr. Choonia is Carpal Tunnel Syndrome which is caused by using mobile phones for an extended period and can put pressure on the median nerve in the wrist. This can cause pain, tingling, numbness, and weakness in the hand. If the condition worsens, surgery like carpal tunnel release may be necessary to provide relief.

Tendinitis

According to  Dr. Choonia excessive smartphone use can lead to inflammation of the tendons, causing wrist pain and stiffness. This can make simple hand movements more difficult.

Trigger finger

It is also noted that frequent finger movements can cause the tendon to get stuck near the palm, leading to discomfort and limited finger movement.

Easy fatiguability of hand muscles

Dr. Kamble says that repetitive finger movements and constant gripping can strain the smaller hand muscles, causing soreness and fatigue. A recent survey found that 60% of regular smartphone users experience hand fatigue, which affects their ability to perform tasks that require fine motor skills.

How to prevent these disorders 

To avoid wrist and hand strain from using your smartphone too much, experts suggest a few simple steps.

First, take regular breaks which follow the 20-20-20 rule, which means looking at something 20 feet away for 20 seconds every 20 minutes. It's also important to keep your posture good and your wrists in a comfortable position. 

Using tools like a stylus, phone stand, or ergonomic cases can help reduce strain. Stretching your fingers and wrists, along with doing exercises like hand squeezes, can keep your hands flexible. Try using hands-free features, like voice-to-text or earphones, to reduce strain on your hands. Lastly, take breaks every 20-30 minutes to give your hands a rest.