Are you a "Chronic Texter?"

Written by Dr. Prathap Addageethala

Originally posted September 18, 2013

Re-jigged March 17, 2015

You see it everywhere these days, people slaving over their smartphones and tablets! I imagine that if an intelligent being peeped down on us from outer space, it would wonder which was in charge- the fleshy creatures stumbling around, or the small electronic gadgets they hunched over. While the obvious strain on the pairs of unblinking eyes, terrible posture, and potentially deadly accidents are all problems associated with text mania (and addictions in some cases), I’d like to draw your attention to a new ergonomic crisis sweeping the globe – the repetitive strain injury (or RSI) – not-so-affectionately known as “Texter’s Thumb.”

Guided by GPS, they know exactly where to stop. Also notice the lane discipline!

To be fair, texting isn't the only major issue. Mobile video games, surfing the web, and other activities we normally engage in on our portable devices can also be labeled as chief causes of RSI.  Cell phone usage has exploded across the planet, other electronic devices notwithstanding. There are tablets, readers, laptops, GPS units, to name a few, all creating environments for stiff, repetitive motions to be performed. Of course, we’re also focusing here on the digits, most notably the thumb, but RSIs can occur at pretty well any joint in the body. The recipe is simple – do something in an awkward, disadvantageous, or ergonomically incorrect position, and repeat hundreds of times over several weeks. Like... pushing imaginary buttons on your phone's touch screen or obsessively swiveling the joysticks on your Playstation 4 controller.

"....braaaaaaains.....nom nom nom"

In classic “Texter’s Thumb”cases, sufferers experience pain or clicking at the base of the thumb, which is an area of high stress and chronic overuse.  At this joint, the carpometacarpal joint of the thumb, which involves the 1st metacarpal bone and the trapezium (a tiny bone in the wrist), interact at a much higher rate than the rest of the hand or wrist. Due to the involvement with the wrist, a decreased or painful range of motion might be experienced, as well as a possible decrease in grip strength.  The source of the pain can range from tendonitis (inflammation of a tendon due to acute injury) to tenosynovitis (inflammation of the sheath covering a tendon) which is simply from the repetitive nature of the action. This pain can even radiate all the way to the forearm.

In technical terms, the muscles and tendons affected are related to two muscles in the thumb – the extensor pollicis brevis and the abductor pollicis longus – which are both the main culprits in a more well known condition called “De Quervain’s Syndrome.” RSI, Texter’s Thumb, De Quervain’s Syndrome are all synonymous in this context. Although RSI can also occur in other parts of the body, this particular version seems to be on the rise. Staying active, stretching the wrists, and mobilizing the forearm should be a regular part of your day in order to avoid this emerging issue.

- Dr. P

Sensible Advice on Prevention of RSI Caused by Texting
(lovingly borrowed from http://solomonsseal.wordpress.com/2010/02/12/healing-texting-thumb-and-repetitive-stress-injuries-rsi-with-solomon%E2%80%99s-seal/)

You should always take measures to avoid any possible damage that might result from overstressing the hands, fingers or thumb. If you feel any pain or tingling, make some changes in your work, play and texting habits. The following tips are helpful:

• If texting starts to hurt. Stop. Use the other hand or call instead
• Vary the hand you use
• Vary the digits you use
• Don’t text for more than a few minutes without a break

Try these exercises. Obviously, stop if you feel any pain, otherwise you can do more harm than good.
In your texting hand:

• Tap each finger with the thumb of the same hand. Repeat 5 times (5x) Pull your thumb firmly with the other hand. Repeat 5x
• Wrap an elastic band around the tips of fingers and thumb and open your hand against the resistance. Repeat 20x
• Palms down, wrap an elastic band around each thumb and force apart. Repeat 20x
• Tap the palm and back of your hand on your thigh as quickly as you can. Repeat 20x
• Massage thumb web, back of forearm and front of forearm. 2 minutes.
• Press and rub in a circular motion the painful nodules in those muscles. 30 seconds for each nodule.
• Reach up high with both arms and shake your hands. Reach down low with both arms and shake. Repeat 3x.
• Arms at 45 degrees squeeze them behind you.
• If it still hurts after a week of doing exercises wrap an ice pack on sore hand and arm parts. Do not put ice directly on the skin but wrap in a thin cloth or piece of kitchen roll. 10 minutes on, 10 minutes off. Repeat 3x

Swiped from my own Facebook page at https://www.facebook.com/doctorprathap