Sore Knuckles/Fingers - Rehab Advice Please...

[philm]

Hi everybody

I'm just wondering if somebody could give me some advice please. my work basically involves being in front of the computer for probably 50 to 60 hours a week and in the last few weeks my hands have become particularly sore, especially my knuckles and fingers on my right hand (my mouse hand!!)

The pain is sometimes quite unbearable and I find that I'm sitting at my computer shaking my hand like crazy to try and relieve the pain. I am going for a hand massage with a thermal glove later today :eek: I am basically becoming quite desperate as the pain is terrible at times.

I am now using a headset with speech to text software to try and relieve the pressure a bit and am wondering if a Powerball will help.

Please can anybody give me some advice as to whether a Powerball could help me are not, and if so which model would be most suitable.

Thank you very much in advance for any help :)

Phil

[Tstering]

I think a powerball probably could help. You would want to buy a 250hz model, as a 350hz would probably be a bit to powerful.

Getting a 250hz and using it at lowish speeds around 6-7000rpm for 5 minutes at a time would probably relieve the pain nicely.

[Enda]

I'm just wondering if somebody could give me some advice please. my work basically involves being in front of the computer for probably 50 to 60 hours a week and in the last few weeks my hands have become particularly sore, especially my knuckles and fingers on my right hand (my mouse hand!!)

Hi Phil,

Yes, a Powerball will be ideal for you.

I also sit at a computer for about 10-12 hours a day up to 6 days per week, and have done so for about 8 years now.

I have been using a Powerball for all of this time, and have experienced no problems with my arms from computer use. In fact we have a lot of users who have successfully used their Powerball to treat/combat Carpal Tunnel and/or RSI.

The recommendation is that you use the Powerball for 5-10 minutes at a time at low/moderate speeds which will greatly increase circulation and help prevent problems such as the one you are describing.

Regards

Enda
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[Enda]

Hey all!

I have a similar but milder feeling of what philm has (i.e. Mainly soreness and stiffness of the fingers) I'm just wondering Enda, would holding the powerball in the the finger grip position benefit more than the original grip in this sitution. Thanks! Joe

Hi Joe,

Yes, holding the Powerball as shown here (http://www.powerballs.com/exercise_videos/video.php?video=Ex6) would certainly benefit you, though I would recommend that you restrict your use to slow/gentle speeds for the first few weeks at least until you get used to the exercise.

I would recommend that you also use the "conventional" grip - the pains in your fingers could be rooted in your knuckles or even further up along the muscles/tendons in your hands so it would be a good idea to exercise these also.

Regards

Enda
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[Enda]

Thanks for your reply Enda!

Another thing. When should I do these 2 grips? One straight after the other or seperate them into different sessions (e.g. 'finger' grip 5-10mins slow speed in afternoon and then 'conventional' grip 5-10mins s/s in the evening)?

regards

Joe

Try alternating between the two for a day or two and then try concentrating 5-10 minute sessions with each grip (say morning/afternoon).

Its really whatever you feel comfortable with Joe. If you have no problems, then you can increase the intensity/duration of the workouts though you should concentrate on gentle exercise for the first few weeks.

Regards

Enda
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[Physioblue]

Hi, physiotherapist here.

It sounds like these two people are describing a tendonitis type problem, but when it involves the fingers, where the tendons run through tunnels, we call it teno-synovitis.

I would agree that a powerball could well help here.
In terms of grip, I would go with whatever is comfortable.

Spin it slowly to start with and aim to feel a little discomfort after about 4-5 mins.
The moment it starts to feel uncomfortable, STOP, and do the following stretch:

With your elbow straight, bend your wrist (toward the palm) as far as is comfortable. Then, keeping the wrist bent and the elbow straight, try to make a fist. This will feel uncomfortable and difficult. Hold for 20 seconds. Relax and repeat once more.

Then cool down the fingers for a few minutes (in a bowl of cold water is the easiest way)

Repeat that ONCE every day.

Don't be tempted to do more than that. It is not a case of no pain, no gain.

You should notice improvements in terms of how long you can spin the powerball for, almost immediately.
When it takes more than 10 minutes to bring on symptoms, increase the speed, until it takes a few minutes to start feeling uncomfortable again.

This is based on the eccentric loading programme which is used successfully in most Physiotherapy departments, and should see you pain free in about 4-6 weeks.

Be patient and don't run before you can walk.

Good luck

[reety]

i've been working in IT for 9 years now, add to that home computer use for gaming, browsing etc, and i've spent far too much time on the computer.
I've been experiencing pains on the top of my right hand, up near the wrist directly in line with my "ring" finger. I got my powerball on the 13th of january, and have tried to powerball most days since, both for speed/muscle gains, and just slow regular rotations in front of the tv, or reading.
I've started noticing that the pain in my wrist comes later now since i've started pb'ing. before by mid morning i'd be shaking my hand or bending my wrists to try to relieve the pain. I can get throught he morning without pain now, then lunch break, then towards the left afternoon the pain starts, but at a lesser intensity than before.
Already that's a significant improvement for me, as it means my " computer" endurance has gone up, and the pain comes after longer periods of use, and in lower intensity.
I'm hoping as others have had great results for carpal tunnel, that the powerball will help long term wise.
I would also suggest not to rule out working the entire arm. The tendons and muscles strengthened in your entire arm will make sure you're less affected by RSI, which with computer basically happens because certain muscles are kept in a tensed position for extended periods of time. muscling up and stratching out the muscle can't hurt.

[metalhead]

hmmm if your suffering from rsi or a illness relaited to your work eviroment as i think you are describing, you can force the employees to make your work station better for you. Such as a better seat, desk, mouse, screen etc. They have to do this under the health and safety acts

ref: http://www.opsi.gov.uk/si/si1992/Uksi_19923004_en_1.htm

this should make the problem go away or be much more bearable :)