• Skip to content
  • Skip to primary sidebar
  • Skip to footer

Ergonomic Trends

Ergonomics and Office Health Blog, Product Reviews, and Consultation

  • Ergonomics ▼
    • Office Ergonomics
    • Mouse Ergonomics
    • Typing Ergonomics
    • Sitting Ergonomics
    • Standing Ergonomics
    • Laptop Ergonomics
    • Children Ergonomics
  • Research & Statistics
  • Buyer Guides ▼
    • Ergonomic Chairs
    • Gaming Chairs
    • Ergonomic Mouse
    • Ergonomic Keyboards
    • Ergonomic Desks
    • Ergonomic Accessories
    • Products Setup and Tips
  • Office Exercises
  • More ▼
    • Office Trends
    • Save your Eyes Tool
  • About Us ▼
    • Consulting
Ergonomic Trends » Office Ergonomics » Mouse Ergonomics » Here

August 26, 2019 By George C 1 Comment

Thumb Pain from Using a Mouse and How to Fix It

Sharing is caring!

  • Share
  • Tweet
  • LinkedIn

Extensive use of certain computer peripherals such as the mouse have been linked to thumb pain.

In this article we’ll go in depth on the topic of thumb pain from using a mouse. More importantly, we’ll show you some ergonomic solutions that could help reverse the pain. As always, consult with your doctor if your pain persists.

Contents

  • Types of Thumb Movements
  • How the Mouse Contributes to Thumb Pain
  • Ergonomic Solutions to Consider
  • Thumb Related Exercises to Try
  • Other Solutions to Try
  • Common Repetitive Strain Injuries in the Fingers, Wrist, and Arm
  • Conclusion

Types of Thumb Movements

The first step to diagnosing how thumb pain can develop from mousing is to understand the main types of thumb movements we perform in our day to day operations:

Abduction

This refers to the thumb moving up towards the ceiling as your hand lies flat, palm facing up. We perform an abduction of the thumb to hold on to large objects.

Adduction

The opposite of abduction, this refers to moving the thumb pack inline with the other fingers.

Flexion

Flexion refers to bending of the thumb into the palm.

Extension

The opposite of thumb flexion, this refers to fanning out your thumb so it’s away from your palm.

Opposition

Opposition refers to the thumb moving across the palm towards another finger.

Retropulsion

Retropulsion refers to raising your thumb up as your hand lies flat palm down.

Circumduction 

This is when you rotate your thumb in a circular direction at the carpometacarpal joint of the thumb.

How the Mouse Contributes to Thumb Pain

Operating a mouse involves many of the thumb movements described above, from extension, abduction, flexion, to opposition.

Repeated motions like mouse clicking, scrolling, traveling, and positioning have a direct adverse effect on the thumb as well as the other fingers in the hand. Overtime you may feel the following sensation in the affected fingers:

  • Stiffness
  • Burning sensation
  • Index finger and thumb tingling and numbness
  • Potential development of ganglion cysts that grow from tendon and joint nodules (over time)

Gripping the mouse too tightly or using excessive force to press the space bar on the keyboard can especially accelerate thumb pain.

Ergonomic Solutions to Consider

The first step to counteracting pain in the thumb due to heavy mouse use is to immediately switch to a pointing device that either uses less of the thumb, or require a different set of thumb muscles to operate compared to a traditional mouse.

Trackball Mouse

There are two types of trackball mice in the market- thumb and fingers operated trackballs. You’ll want to go for the later, which lets you use any combination of your fingers, even the palm of your hand to operate.

For an excellent finger operated trackball that feature a large profile, the Kensington Expert is a good choice.

Roller Mouse 

Roller Mouse

The roller mouse is a pointing device with a completely radical design that can be very helpful for people with thumb pain.

There is no gripping or pinching to operate the roller mouse. A long bar that you roll with your fingers and shift from left to right together let you control the cursor on the screen with precision.

The potential benefits of a roller mouse for people with thumb pain are two fold. First, you can completely bypass your thumb to hold or operate the roller mouse Secondly, the long roller bar can be operated using both hands, distributing the strain on your other fingers across two hands.

A video is worth a thousand pictures. Check out the below video to see how the roller mouse works:

Handshoe Mouse

Handshoe Mouse

If you’re not quite ready to abandon the traditional mouse form factor yet, there are a couple of designs that can be less strenuous for your thumb to operate.

The first is the handshoe mouse. The contouring of this mouse provides a dedicated cradle to always support your thumbs as your hand rests on it. There is also reduced gripping needed, in turn relaxing your thumb further.

Hippus produces a good line of handshoe mouse.

Vertical Mouse

Evoluent VM4R Vertical Mouse

Another mouse form factor to consider for people with either thumb or wrist pain is a vertical mouse.

The design of a vertical mouse keeps your wrist in a neutral position, with minimal forearm probation. There is also less thumb extension required to hold on to the mouse. Together this can spell both wrist and thumb relief.

If you want to try a vertical mouse, a good one for thumb pain is Evoluent’s VerticalMouse 4. 

The VM4R works on Linux, Macs, and Windows computers, as it connects via a USB port. The new and improved thumb design reduces strain and soreness. A bottom edge lip has more broadness so as to keep your pinky from touching your desk or working surface. 

Touchpad

Last but not least, a touchpad is worth trying for people with thumb pain. The gesture-driven motions free your hand from gripping your mouse. You can also choose to not involve your thumb at all when operating a trackpad.

An excellent large trackpad that’s compatible with most desktops is the VOGEK. It supports multi-touch and includes its own five-foot USB-C cable.
The trackpad itself is made of low resistance nano glass.

See Also: Best Alternatives to a Regular Mouse Worth Trying

Thumb Related Exercises to Try

While upgrading your equipment can certainly cut down on thumb pain, thumb exercises may help as well, by strengthening the muscles in that region, plus improve blood circulation.

Thumb Lift

Thumb Lift Excercise

With your hand laying flat on the desk, lift your thumb up towards the ceiling. Hold the position for 5-10 seconds before lowering your thumb.

Repeat this exercise 5 times.

Thumb Extension Exercise

Thumb Extension Exercise

With your palm facing upwards, extend thumb out on the horizontal plane as far out as possible. Hold for three seconds, then return thumb back inline with the other fingers.

Repeat this exercise 5 times.

Thumb Abduction Exercise

Thumb Abduction Exercise

With your palm facing down, begin with the thumb extended out on the horizontal plane, away from the other fingers. Then bend thumb downwards until it’s pointing directly at the floor. Come back up to original position.

Repeat this exercise 5 times.

Thumb Flexion Exercise

Thumb Flexion Exercise

With palm facing upwards, bend both joints of thumb as far as possible. Then, move thumb across your palm. Hold for 3 seconds before returning thumb to original position.

Repeat this exercise 5 times.

A variation of this exercise to also practice is to keep your thumb joints straight as you flex your thumb towards your palm. Try to each the base of your pinky finger.

Thumb Circumduction Exercise

Thumb Circumduction Exercise

This is one of my favorite thumb exercises. With your palm facing upwards, simply do circles with your thumbs. Alternative between clockwise and counterclockwise.

For more helpful finger and wrist exercises, see this post.

Other Solutions to Try

Ergonomic devices and thumb exercises aside, there are a couple of other suggestions to observe if you suffer from thumb pain.

Take frequent breaks

These breaks don’t have to be long, but they can do more for your pain than you think. SpineUniverse advises taking frequent micro-breaks, where you stop typing and mousing for 30 or 60 seconds each time. Use this time to rest your hands, stretch, or walk to the water cooler to hydrate yourself.

Reconsider Your Diet

If a case of osteoarthritis has caused your thumb pain, then there’s evidence dietary changes can lessen it. This according to a 2018 article in Medical News Today.

Fish oil has been found for example to be especially effective in reducing inflammation in the joints due to its high omega-3 fatty acid content. 1 gram of fish oil per day is all you need.

Another supplement to add to your diet if you suffer from osteoarthritis is vitamin K. Researchers say foods rich in vitamin K such as spinach and kale helps repair damage to the bone and cartilage.

Common Repetitive Strain Injuries in the Fingers, Wrist, and Arm

There are many types of RSI that can occur in the arms, wrists, and fingers. Being familiar with that is important to help you better identify your condition, and whether pain in your thumb or fingers is part of a larger problem.

De Quervain’s Tenosynovitis 

With De Quervain’s tenosynovitis, two tendons that pass through a tunnel from your wrist to your thumb have become swollen or inflamed. The tendons thus cannot travel as freely. You may find the pain sometimes goes up to your elbow, even if it starts at your thumb.

Repetitive gripping, grasping, clenching, pinching or wringing may contribute to the condition.

Intersection Syndrome 

With intersection syndrome, the space between your forearm and thumb where wrist tendons meet the muscles is affected. There are two tendons and two muscles in this intersection. The top group of muscles, or the upper group, links to your thumb while the second dictates wrist movement. 

Athletes that perform repetitive resisted extension such as rowing, pulling, and weight lifting are most susceptible to intersection syndrome.

Carpal Tunnel Syndrome

When the wrist’s nerves get pinched, carpal tunnel can occur. The main symptom is a pins and needles feeling.

Workers that often overload their wrists are most susceptible to CTS, such as computer users.

Texter’s Thumb

Texter's Thumb

Texter’s thumb sometimes goes by the name gamer’s thumb as well. When you’re constantly on your phone typing and moving your digits, your tendons can swell up. What you’re actually experiencing is De Quervain’s tenosynovitis, which we covered in the prior section.

Trigger Finger

Trigger finger or trigger thumb is another name for stenosis tenosynovitis. This RSI causes the most pain in your thumb and ring finger. When you keep straightening and bending your fingers repeatedly over the long-term, you’re at risk of developing trigger finger. 

People in occupations that require constant hand gripping are more susceptible to trigger finger.

Osteoarthritis 

Another reason your thumb may hurt? You could have osteoarthritis. This type of arthritis impacts your bones. All bones have tissue that should be rather flexible. With osteoarthritis, that tissue disappears. If your neck and back also hurt, that’s just further confirmation that it could be osteoarthritis. 

Arthritis 

With arthritis, your body’s joints are inflamed and stiff. The older you get, the more intense pain may become. Besides the stiffness, you may also report a lack of flexibility as well as pain that’s off and on. 

Conclusion

Thumb pain can be debilitating, though as you can see, there are many solutions that can be very helpful. By switching to ergonomic mouse and keyboard solutions, incorporating thumb exercises, and taking breaks,

Filed Under: Mouse Ergonomics, Office Ergonomics

George C

George is an ergonomist and chief editor of Ergonomic Trends. He brings with him over 15 years advising companies on best office practices, and has been quoted on many publications such as US News.

Disclaimer: As an Amazon Associate we earn from qualifying purchases on this page.

Related

Reader Interactions

Comments

  1. Pasha Gamer says

    March 12, 2020 at 10:50 pm

    I have a ganglion cyst. I text and game a lot and work all day on a computer, which doesn’t help with recovery that’s for sure. My thumb and inside of my hand get really painful at times. I’ll try some of the exercises you recommended and I might switch up my mouse and try a handshoe mouse. I tried the track pad before at a friend’s but it wasn’t for me.

    It’s the worst area to have a pain in. We use our thumbs for EVERYTHING but you don’t realise it until you have pain every time you move it. Then it’s agony every time you need to open a lid, turn the TV station with the remote or text someone back.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Disclaimer: As an Amazon Associate we earn from qualifying purchases on this page.

  • Where Should You Position the Lumbar Support on an Office Chair? (from an Ergonomist)
  • How to Sit With Spondylolisthesis
  • How to Properly Hold a Mouse (Reduce your Risk of Injuries)
  • Examples of Ergonomics at the Office (Problems & Solutions)
  • 11 Shocking Statistics on the Great Resignation
  • 25 New Statistics on Work-Life Balance (2021)

Must Read


Best Desk Exercises for Back Pain

QUICK JUMP

Related Posts to Check Out

  • Arm Pain from using a Mouse (and How to Fix it)
  • 7 Reasons you Have Neck and Shoulder Pain at the Computer…

Footer

About Us

Learn all about the people behind Ergonomic Trends, why we started the site, and our promise to you, the reader.

  • Twitter
  • Facebook
  • Pinterest
  • YouTube

Recent Reviews

  • The 12 Best Gaming Chair Brands on the Market (2022 Edition)
  • Are SecretLab Chairs Worth It? Here’s my Honest Opinion
  • 5 Gaming Chairs with the Most Adjustable Armrests on the Market
  • Mesh vs Leather Gaming Chairs – Which Should I Choose?
  • How to Add a Headrest to any Office Chair

Site Info

  • About Us
  • Privacy Policy
  • Terms of Service
  • FTC and Amazon Affiliate Disclosure
  • Medical Disclaimer
  • Contact Page

Copyright © 2023 · Digital Pro on Genesis Framework · WordPress · Log in