Elbow pain and forearm pain

Elbow pain and forearm pain have become very common in the workplace due to us using computers more and more during our daily work day. We have put together a elbow pain and forearm pain syndrome guide to help identify any problems you may have and how they can be fixed.

Lateral Epicondylagia (Pain on the outside of the elbow)

Other clinical names: Tennis elbow, lateral Epicondylitis, Extensor Carpi Radialis Brevis tendinosis/tendinopathy.

What is it?
It is a common cause of elbow pain most often from repetitive stress and thereby small tears to the tendon fibres of the elbow.

Site/Area of pain
Outside of the elbow and top of the forearm and/or sometimes wrist

Type of pain/Symptoms

• Pain on the outside of the elbow when the hand is bent back at the wrist against resistance. 
• Sharp pain while lifting or grasping objects 
• Pain radiating down the forearm when pressing just below the elbow bone on the outside

Most Common Occupational Related Causes

• Typing for prolonged periods without rest causing toxin build up forearm muscles. 
• Forceful and repetitive movements with your hands using the mouse or keyboard predisposing forearm muscles to fatigue Faulty positioning of the keyboard at an increased tilt causing excessive bending back of the wrist. 
• Size of your hand does not conform to the size of your mouse which may force the wrist to become hyperextended. 
• Typing with your elbows and forearms unsupported can create forearm muscle fatigue. 

Conservative measures of treatment consist of;

• Rest from any positions or activity that make the symptoms worse 
• Ice painful area to reduce inflammation and promote healing 
• Obtain clear diagnosis from a professional for optimal management of condition 
• Forearm stabilising brace to offload painful area (seek professional assistance) 
• Workplace assessment and review recommendations. 

Ergonomic Suggestions;

• Take regular breaks every 30-40 minutes to rest hand after prolonged use 
• Joystick or Vertical mouse to change hand position while mousing 
• Flat or soft touch keyboard to reduce finger travel time while typing 
• Wireless IT accessories to reduce drag on upper limb/hand 
• Forearm support to reduce pressure on forearm when typing or mousing.

Medial Epicondylagia (Pain on the inside of the elbow)

Other clinical names; Golfer’s Elbow, Medial Epicondylitis, Pronator Teres syndrome

What is it?
It is a common cause of pain most often from repetitive stress to the common flexor tendon and forearm muscle group that attach to the inside of the elbow.

Site/Area of pain
Inside of the elbow and top of the forearm and/or sometimes inside surface of wrist

Type of pain/Symptoms

• Pain at the inside of elbow is a classic symptom. 
• The pain may increases when flexing the wrist, and may radiate down the forearm. 
• Activities that use the flexor muscles in a bending motion or grasping with the hand can increase the symptoms. 

Most Common Occupational Related Causes

• Typing for prolonged periods without rest causing toxin build up forearm muscles. 
• Forceful and repetitive movements with your hands using the mouse or keyboard predisposing forearm muscles to fatigue 
• Faulty positioning of the keyboard at an increased tilt causing excessive bending back of the wrist. 
• Leaning heavily on the elbows while gripping the mouse forcefully can create soft tissue overload to the common flexor muscle group on the inside of the elbow. 
• Typing with your elbows and forearms unsupported can create forearm muscle fatigue. 
• Size of your hand does not conform to the size of your mouse which may force the wrist to become hyperextended. 

Ergonomic Suggestions;

• Take regular breaks every 30-40 minutes to rest hand after prolonged use 
• Joystick or Vertical mouse to change hand position while mousing 
• Flat or soft touch keyboard to reduce finger travel time while typing 
• Wireless IT accessories to reduce drag on upper limb/hand 
• Forearm support to maintain neutral wrist position and proper forearm support 

Ulnar nerve Neuropathy at the elbow

Other clinical Names: Ulnar Nerve entrapment
What is it?
Ulnar neuropathy is an inflammation or compression of the ulnar nerve, which runs on the inside of the elbow joint.

Site/Area of pain
Inside of the elbow and outer side of the arm and hand near the little finger.

Type of pain/Symptoms

• Pain at the inside of elbow is also associated with numbness and tingling in the outer side of the arm and hand near the little finger.
• Weakness is ever-present in a main muscle controlling wrist movement as grip and dexterity may become affected. 
• Activities that use the flexor muscles in a bending motion or grasping with the hand can increase the symptoms. 

Most Common Occupational Related Causes

• Leaning heavily on the elbows while gripping the mouse forcefully can create compression on the ulnar nerve. 
• Typing for prolonged periods without rest causing toxin build up forearm muscles. 
• Holding phone handset for prolonged period of time can create sustained compression at the elbow and thereby starve the nerve from any oxygen. 

Conservative measures of treatment consist of;

• Rest from any positions or activity that make the symptoms worse 
• Use of nonsteroidal anti-inflammatory drugs to control swelling around the nerve. 
• The use of splints or cushions can ease the discomfort and the stress on the ulnar nerve (Consult professional for proper advice).
• Stabilising brace to offload painful area (seek professional assistance) 
• Obtain clear diagnosis from a professional for optimal management of condition (e.g.: nerve stretches and mobilisation as needed) 
• Workplace assessment and review recommendations. 
• Surgery may be necessary if conservative measures fail. 

Ergonomic Suggestions;

• Take regular breaks every 30-40 minutes to rest hand after prolonged use 
• Joystick or Vertical mouse to change hand position while mousing 
• Flat or soft touch keyboard to reduce finger travel time while typing 
• Wireless IT accessories to reduce drag on upper limb/hand 
• Forearm support to maintain neutral wrist position and proper forearm support 
• Use a headset when on the phone