About 5.1 million people in Singapore own a smartphone [1]. Using our mobile phones has become the norm to communicate and provide ourselves with entertainment. However, there can be a downside to using our phone all the time. In our previous article, we covered the topic of tech neck. Here’s another technology related problem – text thumb. Have you ever heard of it?
What is a text thumb?
Although not an official scientific term, texting thumb refers to the act of over stretching and overusing your thumb. Over time, if you repetitively go beyond your thumb’s limit, your thumb joint will experience pain and cramping, or can even be injured. One example whereby someone may be overstretching their thumb, is when they hold their phone with one hand.
This motion, if done repeatedly, can lead to injuries. Be it for social media browsing, replying to work emails, or texting someone, our thumbs are constantly on the move, stretching, swiping and typing. Even playing games on mobile devices can lead to pain in the thumbs, especially when playing for prolonged periods of time. What’s worse, if you have the habit of pressing down hard when you type, overtime this repetitive motion can potentially lead to inflammation of the tendons.
Overusing your thumb can radiate pain up to the wrist or even down to your forearms. You might also experience a decrease in mobility and/or soreness of your thumb [2].
What can I do?
To prevent the overstretching of your thumb, hold the phone with two hands so you can use both thumbs. Most importantly, your hands should not stay in the same position for too long. One indicator to change position is when your fingers and/or hands start becoming sore.
Here are bite-sized tips to remember:
- Stretch your fingers out once in a while.
- Take breaks when using your device. Be mindful of your screen time as well! For iPhone users, you may choose to use the in-app function to limit the period that you can use certain applications. For example, you can set to only use Instagram at night. Any other attempts to use it other than night time would trigger a password!
Using index finger to text
- When your thumb feels sore/tired, you can use your other finger(s), such as the index finger. Alternating fingers will allow them to rest and recover!
- Go hands free! Use your phone’s voice recognition to send a text message. Some phones even have voice commands to help you control your device. Now you don’t even have to lift a finger!
With these tips, you can avoid text thumb.
How to relieve text thumb
The following videos are self-massage exercises. You may do these when you are feeling pain and soreness in the palm, wrist or forearm.
Palmer muscles:
The palmer muscles are the two fleshy mounds on both sides of the palm. These muscles contract to provide specific movements to your fingers.
Place the massage ball on a hard and flat surface, preferably a height that you are comfortable to rest your hand on. Gently roll the ball along the base of your thumb, round your palm, and then the outside of your palm. Use your body weight to lightly apply pressure. This will help ease the tight muscles you may have because of repetitive motion and/or constant gripping. Continue for about 30-60 seconds.
Wrist joint:
Start by placing the massage ball on a sturdy surface. Place the bottom of your wrist on the ball, rolling it from side to side, as well as upwards and downwards. You may apply light pressure, and continue for about 30-60 seconds. This exercise massages the joint wrist to reduce tension accumulated in the area, which can occur when we maintain our hand(s) and wrist(s) in one position for too long.
Hand and wrist extensors muscle group:
These muscles are located on the lateral (outer) aspect of the forearm. Lean against a strong, flat wall and gently roll the ball along your forearm, applying firm pressure with the help of your body weight. You may choose to support your arm to steady yourself. Maintaining constant pressure, you may try flexing your wrist up and down, and/or rotate your wrist side to side. Continue for 30-60 seconds.
Hand and wrist flexor muscle group:
These muscles are located on the medial (inner) aspect of the forearm. Their main role is to allow your wrists and fingers to be bent towards your body.
Place the ball on a flat and sturdy surface, and gently roll along the inner side of your forearm, applying firm pressure. Then, applying constant pressure, you may flex your wrist up and down. Continue for 30-60 seconds. Both forearm ball exercises can help ease any tightness and stiffness you may have, and release the stress and tension.
Please note that should you be facing severe hand/thumb pain, do consult your doctor or physiotherapist before carrying out any of these exercises.
A physiotherapist at The Movement Laboratory can also help by assessing your injuries or difficulties moving your thumb and/or hand. If you would like to purchase a massage ball or for any further enquiries, you may drop us a Whatsapp message at +65 9755 3516.
References
[1] Statista (2021). Number of smartphone users in Singapore from 2010 to 2020 and a forecast up to 2025 [online] Retrieved from: https://www.statista.com/statistics/494598/smartphone-users-in-singapore/#:~:text=In%202020%2C%20the%20number%20of,over%205.6%20million%20by%202025.
[2] Harvard Health. (April 1, 2018) The surprising side effects from using technology. [online] Retrieved from: https://www.health.harvard.edu/staying-healthy/the-surprising-side-effects-from-using-technology