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Hands Hurting from Constant Scrolling? Ease the Pain with Physiotherapy
Are your hands aching from non-stop scrolling? You’re not alone. In today’s digital age, it’s all too easy to find yourself stuck in the never-ending cycle of swiping and tapping, only to end up with sore hands that just won’t quit. But don’t worry—there’s a way to ease that discomfort. If you’re dealing with hand pain from too much screen time, hand pain physiotherapy in Edmonton might be just what you need. It’s a simple, effective way to get your hands back to feeling good so you can scroll to your heart’s content without the pain.
You can book your online appointments even now!
Why Are Your Hands Hurting?
Before we jump into solutions, let’s talk about why this happens in the first place. Our hands are made up of a complex network of muscles, tendons, and nerves, all working together to help us with everything from holding a pen to typing on a keyboard. But when we’re glued to our phones or computers, we tend to overuse certain muscles and tendons, leading to strain and discomfort.
Constant scrolling and repetitive motions can cause conditions like “texting thumb” (De Quervain’s Tenosynovitis), carpal tunnel syndrome, or general muscle fatigue. The unnatural positions our hands are often in while holding our devices don’t help either. Over time, these minor annoyances can turn into chronic pain or even serious injuries if left unchecked.
How Hand Pain Physiotherapy Can Help
So, what can you do about it? That’s where physiotherapy comes in. Our hand pain physiotherapy in Edmonton addresses the underlying cause of your discomfort, providing targeted treatments that help relieve pain, improve mobility, and prevent further issues. Here’s how it works:1. Assessment:
The first step in our approach to hand pain physiotherapy is a detailed assessment. We’ll evaluate your hand’s range of motion strength and check for any signs of inflammation or injury. We use techniques like palpation to feel for tenderness, range of motion tests to identify any restrictions, and strength testing to gauge your muscle power. We might also conduct special tests, like Phalen’s or Tinel’s, to pinpoint specific conditions such as carpal tunnel syndrome. This thorough assessment is essential for us to accurately evaluate the cause of your pain and craft an effective treatment plan tailored just for you.
2. Manual Therapy:
When it comes to manual therapy for hand pain, we’ve got a few tricks up our sleeve. We might use massage techniques to loosen up tight muscles and ease tension, which can really help in reducing pain. You could also experience joint mobilization, where we gently move your joints to improve flexibility and range of motion—this can work wonders if stiffness has been holding you back.
Another technique we often use is myofascial release, where we apply pressure to specific points in our muscles and connective tissue to release tension and improve alignment in our hands and wrists. And let’s not forget trigger point therapy, which targets those stubborn knots that can cause pain and discomfort.
3. Modalities:
When you come to us with wrist pain, we’ve got a variety of modalities to help you recover quicker and feel more comfortable. We often use ultrasound therapy, which employs sound waves to promote deep-tissue healing. We might also turn to electrical stimulation (like TENS), where low-level electrical currents are used to ease joint pain in the hands and enhance muscle function.
For those tough, persistent pains, we might bring in shockwave therapy—this uses high-energy sound waves to kickstart healing and break down scar tissue, perfect for chronic issues. Another effective technique we offer is dry needling—don’t worry, it’s not as intense as it sounds! We use thin needles to target trigger points, helping to relieve muscle tension and improve how your hand functions. Sometimes, we might use laser therapy to stimulate healing at a deeper cellular level.
4. Stretching Exercise:
1. Finger Abduction Exercises: Strengthening the Hand Muscles
Constant scrolling can cause your hand muscles to tense up. Strengthening exercises can help keep them strong and reduce the pain in your hands and fingers:
Finger Spread (Abduction) Exercise:
- Position a rubber band around your fingers and thumb, with your hand slightly closed.
- Slowly open your hand, spreading your fingers apart against the resistance of the band.
- Hold for a few seconds, then slowly bring your fingers back together.
- Repeat this 10-15 times for each hand.
This exercise aids in strengthening the small muscles in your hand, improving your grip strength and reducing the strain from repetitive movements.
2. Thumb Stretches: Loosening Up the “Texting Thumb”
If your thumb is feeling the burn from all that scrolling, some gentle stretches can do wonders. Here’s a simple one to try:
Thumb Extension Stretch:
- Hold your hand out in front of you with your palm facing up.
- Utilize your other hand to gently pull your thumb away from your palm, feeling a stretch along the base of your thumb.
- Hold for about 15-30 seconds, then release.
- Repeat this 3-5 times, and switch hands.
This stretch aids in relieving tension in the muscles and tendons around your thumb, reducing pain and improving flexibility.
3. Tendon Gliding Exercises: Keeping Tendons Smooth and Mobile
Tendon gliding exercises are all about keeping the tendons in your hands and fingers moving smoothly through their full range of motion:
Basic Tendon Glide:
- Start with your fingers straight.
- Bend your fingers at the middle knuckles while keeping the base joints straight, creating a “hook” position.
- Next, make a full fist by curling your fingers tightly into your palm.
- Gradually reverse the motion to return back to the starting position.
- Repeat 5-10 times for each hand.
This exercise helps improve flexibility and reduces stiffness in your hands and fingers, which is great for keeping everything moving smoothly.
5. Education and Ergonomics:
A big part of physiotherapy is education. Your physiotherapist will teach you how to use your hands and wrists in a way that minimizes strain. They might also recommend ergonomic adjustments to your workspace or suggest ways to hold your devices more comfortably.
- Phone and Tablet Use: If you’re constantly on your phone, consider using a stand to hold it at eye level. This prevents the “text neck” posture, which can also affect your wrists and hands over time.
- Take Breaks: Try the 20-20-20 rule—every 20 minutes, take a 20-second break and glance at something 20 feet away. It’s not just good for your eyes, but it gives your hands a break too.
Caring for Your Hands with Granville Physiotherapy:
At the end of the day, we know how much your hands go through, especially with all that scrolling. That’s why we’re here to help you find relief through targeted hand pain physiotherapy. Whether it’s a few simple exercises, manual therapy, or some ergonomic tweaks, our Granville Physiotherapy aims to get you back to doing what you love—pain-free. So, if your hands are giving you trouble, don’t wait. Let’s work together to get them feeling great again!
Book a session today with our hand pain physiotherapy in Edmonton and start your journey to pain-free scrolling.
You can book your online appointments even now!
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