Spending long hours at the office — working on projects, attending meetings, drafting reports — often means subjecting our bodies to repetitive microtraumas without even realizing it.
Our hands, wrists, and elbows are under constant, small stresses throughout the day from typing, using the mouse, and maintaining static positions. Over time, these small stresses add up, and conditions like carpal tunnel syndrome and tennis elbow — all too familiar to desk workers — become hard to avoid.
⚠️ What Are Microtraumas?
Microtraumas occur when repeated low-intensity movements or postures create small-scale damage to tissues. Initially, they might go unnoticed but can later lead to:
- Inflammation in muscles, tendons, and nerves
- Pain
- Restricted range of motion
- Loss of function
When left unaddressed, microtraumas can evolve into serious chronic issues.
💻 Two Common Outcomes: Carpal Tunnel Syndrome and Tennis Elbow
✋ Carpal Tunnel Syndrome
Carpal tunnel syndrome happens when the median nerve passing through the narrow carpal tunnel in the wrist becomes compressed.
Who is at risk?
- People who spend most of the day using a keyboard and mouse
- Those who hold their wrists bent for extended periods
- Workers without proper ergonomic setups
Symptoms: Numbness, tingling, worsening nighttime pain, and weakness in the hand.
💪 Tennis Elbow (Lateral Epicondylitis)
Despite the name, tennis elbow doesn’t just affect athletes — it’s increasingly common among desk workers.
It’s typically caused by:
- Repeatedly lifting the wrist while using a mouse
- Performing repetitive hand movements while typing
- Continuous micro-load on forearm muscles, even without heavy lifting
Symptoms: Pain around the outer elbow, tenderness radiating toward the wrist, weakness, and difficulty gripping objects.
🛡️ How to Prevent It: Practical Tips
✔ Adjust Ergonomics: Keep your wrist and elbow in a neutral, natural position. Adjust the height of your keyboard and mouse and use supportive accessories if needed.
✔ Build a Break Culture: Incorporate short stretches for your wrists, fingers, and shoulders every 30–40 minutes.
✔ Do Wrist and Forearm Exercises: Simple daily exercises help maintain strength and flexibility.
✔ Switch Hands When Using a Mouse: Occasionally switching to the other hand or using a touchpad can prevent overuse on one side.
✔ Stay Alert to Early Signs: Don’t ignore numbness, tingling, or discomfort. Early intervention can make a huge difference.
🧠 Small Strains, Big Impacts
Microtraumas often stem from what seem like harmless daily habits — but over time, they can develop into serious health issues. The good news? Early awareness and simple changes can help prevent them.
📢 What strategies do you use to protect your wrist and elbow health at work?