It is almost inevitable that at some point in your life, you will come down with a few aches and pains.
Some worse than others and
Some which will take longer to recover from than others.
Wouldn’t you agree?
Now to the topic at “hand”.
Does your elbow hurt from holding phone – whether it be an Android or iPhone?
There are millions of people who are going through this problem.
In today’s technologically advanced world, the use of mobile phone has drastically increased.
People spend most of their time on their mobiles, checking emails, texting, watching videos, and playing games.
The invention of mobile phones has brought the world closer.
It is not difficult for us to talk to a friend or family member living in another continent.
But here’s the thing …
People don’t realize that using mobile phones requires repetitive movements and actions.
These motions can cause many problems for your body including elbow pain.
Nowadays, the strain injuries are on the rise related to texting, talking, and swiping on the mobile phones.
This is why in this article, we have talked about the ways to avoid mobile elbow pain.
Read further to know everything about mobile elbow pain.
What Is Mobile Elbow Pain?
The tingling or hurting elbow can have a huge impact on all of us.
This is the result of spending too much time on the mobile devices.
This is an extremely painful condition that restricts the movement and usage of your arm.
When you bend your elbow in a position for a long time, it causes the ulnar nerve to stretch.
This nerve connects your elbow to the little finger and ring finger.
As a result of this, it can lead to a syndrome known as a cubital tunnel.
It makes your hands weak, making it difficult to write and type.
Some of the signs of cubital tunnel syndrome are:
· Aching in the forearm and fingers
· Pins and needles
Check out these tips from Washington Park Chiro on how to treat iPhone elbow.
What Causes The Hurting in Your Elbow?
According to an orthopedic surgeon, the more time you spend bending your arm, the more ulnar nerve stretches.
This is because the blood supply is decreased.
Your nerves are designed to be stretched, but it is not good to stay in a single position for long periods.
As a result your elbow hurts from holding your smart phone or iPhone.
The Cubital tunnel syndrome is a common nerve compression in the upper extremities.
This occurs when the ulnar nerve is compressed when you keep your elbows bend for a long period of time.
When you hold your phone to your ear or type at a workstation, it causes a tension in the nerve.
Along with this, it lessens the space available for the nerve and puts a pressure on the tunnel.
So, when you hold bend your elbow, the strain is aggravated.
Another cause of the elbow pain is when the nerve moves in and out of its place in the elbow.
It usually leads to inflammation and swelling.
This is because of the repetitive friction of the nerve.
The condition can worsen because of the cluster of activities in which you keep your arms bent.
Your elbow pain might be the result of improper posture and not enough movement during the day.
So, the one-hour call increases the tensions in your elbow.
It is not necessary that you talk on the phone for a long time, you can get a sore elbow when you play a game or sit in a position where the strain is on your elbow.
Therefore, if you hold your muscle in one position for quite some time, the opposite muscle will be stretched.
This is will cause the imbalance from front of your elbow to the back of the elbow.
There are chances that your pain might increase when you sleep at night.
It is because you might be sleeping with your arms bent that stops you to stretch your arm.
Be sure to read my post on 5 Selfie Elbow Tips to Pain Free Photo Snapping – tips you have never heard of.
Tips To Avoid Pain In Your Elbow When Using Your Mobile Phone
If you suffer from an extreme case of cubital tunnel syndrome you will require a surgery to get better.
Fortunately, you can bring some changes that will help you in preventing elbow pain.
Here are some of the tips that you can use to avoid an elbow pain.
One of the best ways to prevent a pain in the elbow is by switching your positions.
When you are talking on the phone, it is advised to swap your phone frequently, so you won’t have your arm in one position for a long time.
You can switch your phone to the other ear after 10 minutes in case you feel a strain on your elbow.
Moreover, half of the problems are because you don’t change your positions.
If you walk around or stretch your arm more often, you will not experience a pain in your elbow.
Headset is a Good Choice
Another tip is to use handsfree to protect your elbow.
You must use a headset while talking on the phone rather than holding your phone to ear.
It is a good practice for someone who spends a lot of time on the phone.
With the help of a handsfree, you will not have to hold your phone to your ear.
Hence, it is good to invest in a good handsfree.
Walk When Talking
When your elbow hurts from holding phone, you must walk or do any other activity.
The strain your elbow is the result of inactivity or poor posture.
This is why it is recommended for keeping moving. It will keep the blood flow normal and your elbow will not be sore.
If you are experiencing a pain in your elbow, you can use heat to relieve the pain.
If there is no inflammation, heat is a good way to get rid of the pain.
According to Claire Richardson, heat is a good way to prevent sore elbow as long there is no inflammation.
When your elbow hurts from holding phone, you can use the RICE technique to treat it. RICE is a great method to treat aching elbow that includes the following:
· Rest- you should give rest to the body part that hurts
· Apply- you can apply the ice pack in order to decrease the inflammation
· Compression- anything that provides support to your arm is good
· Elevate- it is good if you could lift the hurting part above your heart level. This will help in reducing swelling
Stretching Your Arms
Stretching your arms can be a helpful technique to avoid elbow pain.
If the pain is not strong or sharp, stretching is what you might need.
All you have to do is hold your arm out while having your palm facing downwards.
Then, fold your wrist under your hand and gently pull with another hand.
You can do it for 30 seconds and you will notice the tension easing.
However, if the condition you developed is tendonitis, it will only worsen if you stretch.
So, it is crucial for you to determine the condition you have by consulting a doctor before doing something that will worsen your condition.
Another tip for avoiding mobile elbow pain is by taking breaks when using your mobile device.
It is advised to take breaks after every 15 to 20 minutes.
It is a good practice to get up, move around, and stretch your arms.
This will help your muscles to realign properly and avoid contraction of muscles that can lead to severe problems.
Have a Support
It is imperative for you to have a support when you are using your phone.
Whether you are sitting or standing or lying down, you must ensure you have a proper support for your elbows.
If you are sitting at a desk, you must have an armrest for supporting your arm and having your phone at eye level.
In case you are sitting with your back against the wall, you can use your knees for supporting your elbows.
You should at all times avoid using the phone without a support or placing it on your lap when using.
Chiropractor Can Help
You can get a professional help from a chiropractor.
They can help you manipulate your joints of the wrists.
It is useful for reducing the compression and boost movements of your arms.
This will help in decreasing the pain and improving the function of your arm. Moreover, the chiropractor can help you with therapy using techniques like Graston Technique.
It is good for disrupt the scar tissue that will decrease the pain and improve the health of your arm.
Another therapy the professional can help you is deep tissue massage therapy.
This is good for managing the inflammation and reinstruct the supportive muscles while reducing the pain.
In case, you have sore elbows frequently, you should see a doctor to determine if there is something serious.
Furthermore, if you still experience elbow pain after following these tips, you should consult a doctor.
In the end, you should be very careful and reduce your usage of mobile phone in order to avoid mobile elbow pain.
If you can’t reduce your usage, you can bring some changes in your posture and behaviors.
For instance, you must not use the phone without a proper support for your elbow or take breaks when using mobile devices.
But here is some good news!
The pain that you have on the outside of your elbow can be treated quickly because …
It is commonly referred to as tennis elbow.
Click here right now to get 5 simple steps to cure and treat your elbow pain at home – Video Shows You How!
Here are other articles that you may be interested in:
- Top 5 Causes Why You Have Pain On the Outside of Your Elbow Bone
- 6 Reasons Why Elbow Hurts When Holding Your Mobile Phone
- 6 Solid Steps How to Prevent Elbow Pain Doing Tricep Dips or Extensions
- 12 Tips to Prevent Forearm and Elbow Pain After Shoveling Snow or Dirt
- Top 4 Reasons for Elbow Twitching and What To Do About It
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