Tips for elbow complaints

A painful elbow is almost always the result of overuse. This means that the tissue in the elbow is subjected to more strain than it can recover from. Below, we provide some tips to help the elbow recover and prevent overuse.

1. Take regular breaks.

When typing, the tendons around the elbow are under tension. If you type a lot, it is therefore advisable to take a 5-minute break every hour to prevent overuse. Furthermore, using a keyboard that minimises tension is a good way to prevent overuse. In this case, it is best to choose a split keyboard as it allows you to keep your forearm, wrist, and hand in alignment.

Take breaks
Use a good keyboard
Keep forearm, wrist, and hand in alignment

"Give your elbow sufficient rest and use ergonomically sound peripherals"

2. Reduce the strain on your elbow.

This is the most obvious, but not always easy to actually implement. In the workplace, you can consider using a centred mouse, so you don't constantly have to turn your elbow outwards to operate the mouse. Trackpads are most suitable for this. You can also limit mouse usage by using keyboard shortcuts as much as possible. Outside of work, you could, for example, choose to practise a sport that doesn't strain the elbow, or limit practising sports like tennis or golf.

Work in a centred position
Use shortcuts
Practise a different sport

"Use a centred mouse and practise a sport that doesn't strain the elbow"

3. Ask your physiotherapist for help.

Don't put up with your complaints for too long. If the pain persists for longer than 8 weeks and doesn't lessen, it's wise to consult your physiotherapist. They can diagnose the problem so that an effective recovery programme can be set up. This could include doing exercises and adjusting the daily strain on the elbow.

Don't put up with complaints
Ask for professional advice

"After 8 weeks, there's a good chance the pain won't go away on its own, so you'll need to take action"