Muscle Memory at Work: How to Avoid Repetitive Strain Injuries from Typing

We live in a digital world where typing is an essential skill for most office workers. Whether it’s emails, reports, or even social media, typing often forms the core of our daily tasks. However, many people overlook the strain that repetitive typing can have on their hands, wrists, and forearms. Over time, poor typing habits can lead to a variety of musculoskeletal injuries, collectively known as Repetitive Strain Injuries (RSIs).

If you have ever experienced wrist pain, numbness in your fingers, or tension in your shoulders after a long day of typing, you’re not alone. Fortunately, with a few ergonomic adjustments and conscious practices, you can avoid these injuries and make typing a healthier part of your workday. In this post, we’ll explore how muscle memory can contribute to these injuries and provide actionable tips to protect your body.

What is Muscle Memory?

Muscle memory is the process by which repeated movements or actions become ingrained in the brain and muscles, allowing us to perform them with minimal conscious thought. It’s incredibly helpful when learning a new skill, like typing. However, this same muscle memory can be detrimental when the actions we repeat are inefficient or damaging to the body.

Typing, for example, often involves repetitive motions that can lead to muscle tension and stress if done incorrectly. Over time, our muscles “remember” poor posture, improper hand positioning, and excessive strain, which contributes to discomfort and pain.

How Typing Leads to Repetitive Strain Injuries

When you type, your hands, wrists, and forearms are in constant motion, often doing the same movement over and over. If you’re not following ergonomic principles, this repetition can lead to issues like:

1. Carpal Tunnel Syndrome: This occurs when the median nerve in your wrist becomes compressed due to repetitive wrist flexion. It often leads to numbness, tingling, or pain in the hand and fingers.

2. Tendinitis: This is inflammation in the tendons of the wrist or forearm, often caused by repetitive motion. Typing with poor posture can aggravate this condition, leading to pain and swelling.

3. De Quervain’s Tenosynovitis: A type of tendinitis that affects the tendons on the thumb side of the wrist, leading to pain and swelling in the thumb and wrist.

4. Trigger Finger: Repetitive gripping motions during typing can cause the tendons in your fingers to become irritated, leading to pain and difficulty in straightening the fingers.

5. Neck and Shoulder Tension: Poor posture, such as hunching over the keyboard, can result in tension in the neck and shoulders, contributing to headaches and discomfort.

   
   

Tips to Prevent Repetitive Strain Injuries from Typing

The good news is that with the right ergonomic adjustments and conscious habits, you can minimise your risk of developing RSIs. Let’s dive into some key tips for healthier typing.

1. Optimise Your Keyboard Position

Your keyboard should be placed at a height where your elbows are at a 90-degree angle, and your wrists are in a neutral position (not bent up or down). This helps prevent strain on your wrists and forearms. Ideally, your hands should hover above the keys with your forearms parallel to the ground.

Pro Tip: Consider using a split or ergonomic keyboard that is designed to reduce strain on the wrists by keeping the hands in a more natural position.

2. Use a Proper Chair and Desk Setup

A proper chair with lumbar support helps you sit upright with good posture, preventing strain in the neck, shoulders, and back. Make sure your feet are flat on the floor, and your knees are at a 90-degree angle. Your desk height should allow you to keep your arms comfortably at your sides while typing.

3. Take Regular Breaks

Frequent breaks are essential to preventing muscle fatigue and strain. Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. During this break, stretch your hands, wrists, and arms to relieve tension and promote blood flow.

You can also incorporate quick “micro-breaks” every 30 minutes to rest your hands and perform gentle stretches to release built-up tension in the muscles.

4. Practice Proper Typing Technique

How you type matters. Avoid “hunting and pecking” or typing with just your index fingers. This can lead to unnecessary strain on the fingers and wrists. Instead, practice the proper touch-typing technique, where your hands float above the keyboard, and you use all fingers for typing.

Additionally, avoid gripping the keyboard too tightly or using excessive force when typing. Keep your hands relaxed and your fingers poised lightly over the keys.

5. Stretch and Strengthen Your Hands and Wrists

Stretching and strengthening exercises can help keep your muscles flexible and resilient against strain. Here are some simple exercises you can do throughout the day:

Wrist Flexor Stretch: Extend your arm in front of you, palm facing up. Gently pull your fingers back towards your body with the opposite hand to stretch the forearm muscles.

Wrist Extensor Stretch: Extend your arm, palm facing down, and gently pull your fingers back towards your body to stretch the top of your forearm.

Grip Strengthening: Use a stress ball or a hand grip to strengthen the muscles in your hands and forearms, helping prevent fatigue and injury.

6. Ergonomic Accessories

Investing in ergonomic accessories can further support proper hand positioning and reduce strain. Here are a few suggestions:

Ergonomic Mouse: Choose a mouse that keeps your wrist in a neutral position and reduces strain from excessive wrist movement.

Wrist Rest: A cushioned wrist rest can help keep your wrists in a neutral position while typing, preventing strain and discomfort.

7. Maintain Good Posture

Make sure you maintain proper posture while typing. Sit back in your chair with your lower back supported, keeping your shoulders relaxed. Your head should be aligned with your spine, not jutting forward. Avoid hunching over your keyboard, as this will put unnecessary pressure on your neck and upper back.

This is something we commonly see in the clinic, and we hope this has provided some helpful insight into the issue and how to manage it. By optimizing your typing posture, using ergonomic accessories, and integrating stretching into your routine, you can significantly reduce your risk of developing typing-related injuries and continue working comfortably for years to come.