I'm on my phone all the time. In our fast-paced, tech-driven world, you need to have a smartphone. Whether you are texting, emailing, or scrolling social media, our hands are constantly engaged. Texting, gaming, and most smartphone activities require repetitive movement, which can cause damage over time. Hand fatigue is an often-overlooked side effect, and it may seem trivial, but this minor discomfort can escalate to carpal tunnel syndrome or arthritis as we age. It's smart to be mindful of taking breaks and to delay damage by being good to your hands.
Tired & Over-Worked Hands
Hand fatigue is common when you're on your phone a lot, because of repetitive motions and awkward hand positions. Constant gripping of the phone and rapid thumb movements while texting or scrolling can strain muscles and tendons. Over time, this strain can lead to pain, numbness and even injury.
According to the National Institutes of Health (NIH) article, Effect of Smartphone on Hand Performance and Strength in the Healthy Population:
The main complications associated with the increase in the use of smartphones results in weakness of the hand as well as wrist. High levels of smartphone use diminished hand grip strengths as well as hand function leading to decreased hand grip strength in their dominant hand (Bhamra JK, Naqvi WM, Arora SP).
While occasional fatigue may not seem like a big deal, frequent or prolonged discomfort can indicate the onset of more serious problems, such as carpal tunnel syndrome or arthritis.
Carpal Tunnel Anyone?
Carpal tunnel syndrome (CTS) occurs when the median nerve, which runs from the forearm into the palm, becomes compressed at the wrist. Common symptoms include tingling, numbness, and weakness in the hand. Studies suggest that excessive smartphone use, particularly typing and swiping, can contribute to the development of carpal tunnel.
Repetitive hand movements, like those required for texting or gaming, can also make pre-existing issues worse or lead to carpal tunnel syndrome. The more time we spend on our phones, the more vulnerable we are to developing symptoms. According to orthopaedic surgeon Roger Powell, MD, "The most common complaint is pain or numbness in the hand—especially in the ring and pinky fingers."
While carpal tunnel syndrome is not exclusively caused by smartphone use, it is clear that the growing reliance on technology in our daily lives can contribute to it. For those already at risk of carpal tunnel, limiting time spent on mobile devices and practicing ergonomic habits can help reduce the strain on the wrists and hands.
Arthritis: Not Just for the Elderly
Another potential risk from frequent smartphone use is arthritis. While arthritis is typically associated with getting older, young people are not immune to joint wear-and-tear. Osteoarthritis, the most common form of arthritis, occurs when the cartilage between joints wears down, leading to pain and stiffness. Constant use of the fingers and thumbs without adequate rest can accelerate joint damage (Bhamra et al).
If you are already coping with arthritis, frequent phone use can intensify symptoms, making daily tasks more difficult and painful. I created my phone pillow, PhoneSpuds, not only for those with arthritis, but for those who want to prevent or delay arthritis. It's a phone holder for seniors and for kids.
Prevention and Relief
Here are ways to alleviate hand fatigue and minimize the risk of developing more serious conditions:
- Take regular breaks. Rest your hands every 20-30 minutes during extended smartphone use.
- Use voice commands. Dictating messages instead of typing can give your hands a much-needed break.
- Try ergonomic phone accessories & phone stands. Products like phone stands, grips, or pillows can help reduce strain by positioning your phone at a more natural angle. Of course, this is why I designed my cozy phone pillow, PhoneSpuds, an innovative new soft phone holder.
- Stretch your hands. Gentle stretches can help improve flexibility and reduce tension in your hands and wrists.
Incorporating these habits can go a long way in preventing hand fatigue, numbness, and pain, while protecting your joints from long-term damage.
Be Proactive
Smartphones are an integral part of modern life, but their constant use comes with risks. Hand fatigue, if ignored, can evolve into more severe issues like carpal tunnel syndrome or arthritis. By taking proactive steps, such as using ergonomic accessories such as portable phone stands, and resting our hands, we can reduce discomfort and protect our long-term health. Moderation is key when it comes to smartphone use.
Smartphones aren't going away, but we can be more mindful of how we use them. And why not enjoy using a cute potato-themed phone accessory at the same time?
Wishing you well,
Kim
Bhamra JK, Naqvi WM, Arora SP. Effect of Smartphone on Hand Performance and Strength in the Healthy Population. Cureus. 2021 Jun 21;13(6):e15798. doi: 10.7759/cureus.15798. PMID: 34306866; PMCID: PMC8294013.
Powell MD, Roger. Effects of Smartphones on our Fingers, Hands, and Elbows. The Orthopaedic Institute. 2024.