In particular: Soreness and tension within the forearms can occur if we spend quite a lot of time writing. But since the forearm muscles are small and never as heavily involved in every day activities as a lot of the core muscles within the upper back and neck, they’re too often missed.
Why does typing on a laptop cause pressure within the forearms?
Dave Candy, DPTcertified orthopedic physiotherapy specialist and owner More 4 Life PT explains that the writing position is just not particularly ergonomic, but it is extremely repetitive, which might be tiring for the small muscles of the forearms, wrists, hands and fingers.
“Typing is a sustained, low isometric contraction of the extensor muscles of the wrist that keeps the wrist barely prolonged while typing,” says Dr. Candy. “Additionally, you are using repetitive, low-level contractions of your finger flexors and extensors to hit the keys after which lift your fingers back off the keys.”
Without delving an excessive amount of into the physiology of muscle contractions, using muscles requires energy, and this energy is produced by converting glucose (sugar) within the blood into ATP, which is the energy “currency” for muscles. Oxygen is required to provide this energy. Although there are metabolic pathways that don’t depend on oxygen, you usually tend to experience muscle soreness for those who are literally producing ATP without enough oxygen (anaerobic metabolism).
“During prolonged or repetitive muscle contractions, the pressure brought on by muscle contraction exceeds the blood pressure within the small blood vessels (capillaries) that provide the small muscles of the forearm,” says Dr. Candy, who explains that this forces the muscles to make use of anaerobic metabolism. “Anaerobic glycolysis produces a byproduct that may cause muscle pain and stiffness. Additionally, anaerobic glycolysis is way less efficient than aerobic metabolism, so your muscles are still not meeting their energy needs.
Dr. Candy further explains that when there is just not enough energy for the muscles, the muscle fibers actually remain in a semi-contracted state because energy is required to chill out the muscle fibers (the contractile proteins within the muscle fiber). This can result in muscle tension and feelings of tension.
And it is not just writing. Dr. Candy says any low-level, prolonged activity that uses your hands can produce an analogous effect within the forearm muscles: typing, playing the piano, or grabbing a heavy object that you could have to hold for a very long time (e.g., a suitcase) can have this effect. the effect itself.
Why should we stretch these muscles?
Dr. Candy says that if we do not take the time to stretch our forearm muscles, we risk injuries like tennis elbow and carpal tunnel syndrome.
“Tennis elbow occurs as a consequence of overuse of the extensor tendons of the wrist and fingers that attach to the surface of the elbow,” says Dr. Candy.
He explains that carpal tunnel syndrome has more to do with compression of the nerves running through the carpal tunnel than with the stiffness of the forearm muscles themselves.
“However, the tendons of the flexor fingers also run through the carpal tunnel. Therefore, if the carpal tunnel is already narrowed, repeated use of the fingers while typing can exacerbate the symptoms of carpal tunnel syndrome, says Dr. Candy.
It is best to stretch the forearm to seek out relief
Fortunately, it doesn’t take much to counteract this. Dr. Candy says there are some quite simple stretching exercises that may also help ease tension within the forearm muscles. He showed us around three of them:
1. Stretching the wrist extensors
Since the wrist is barely prolonged when typing, which means the extensor muscles of the wrist can contract and tense, so gently bending the wrist in the wrong way may also help relieve stiffness.
- Sit or stand together with your arm prolonged in front of you, elbow straight, and palm facing down.
- With your other hand, pull your fingers and palm down towards your forearm (underneath where there isn’t a natural hair).
- Turn your forearm in order that your fingers point barely outward (carpal pronation).
- Hold for 30 seconds, chill out, then repeat on the opposite side.
2. Stretching the wrist flexors
Stretching the wrist flexors can optimize wrist mobility and forestall carpal tunnel syndrome.
- Sit or stand together with your arm prolonged in front of you, elbow straight, and palm facing up.
- With your other hand, pull your hand down towards the ground.
- Hold for 30 seconds, chill out, then repeat on the opposite side.
3. Stretch your wrist flexor together with your hand on the desk
This is an excellent stretch to your forearm muscles and can improve wrist and hand mobility for those who experience wrist stiffness from typing.
- Stand together with your palm facing down on a desk or hard chair.
- Put your other hand on it, above your wrist.
- Rock your body backwards and forwards over your hand to stretch your wrist flexors.
- Rock for a minute, chill out, repeat on the opposite side.
“If you write commonly, do one set every two hours throughout your working day,” Dr. Candy suggests. “For someone who does quite a lot of desk work, just do these few stretches several times a day as a substitute of 4 plus stretching one to 2 times a day might be more useful.”
It also helps to concentrate to the ergonomics of the workplace. Make sure your chair is high enough in order that your forearms are as parallel to the ground as possible.
And for those who’re concerned that your forearm writing discomfort is getting worse, work together with your physical therapist to develop a more robust treatment and prevention plan.
