You notice the ache in your elbow when you lift a mug, then realise how tightly you have been holding the mouse all morning. On busy days, extra effort creeps into ordinary tasks without you noticing. Easing your grip and giving your arm some variety can help your elbow settle.

Why gripping can make your elbow sore

The muscles that control your wrist and fingers run along your forearm and attach to the elbow through tendons. Every time you grip, those muscles and tendons work, even if your elbow barely moves. That is why tasks like holding a mouse, lifting a kettle or carrying shopping can bring on elbow pain.

Stress can add to this. Under time pressure, people tend to grip harder and take fewer breaks. In one lab study, people pressed harder on their mouse when given a stressful task. Over a long, busy week, that extra effort can be enough to make the tendons sore.

It is common in people who spend long days at a computer, not just people who play racket sports. New elbow pain like this usually settles as the load comes down.

Using the grip the task needs

The first step is noticing how hard you are gripping. Some things to try:

• Hold the mouse lightly and let go of it between clicks.
• Loosen your grip on your pen and phone.
• Bring heavier objects close to your body before lifting, and use both hands.
• Lift with your palm facing up rather than down where you can.

Giving your arm a change of activity

Swapping gripping tasks for lighter ones gives the tendons a break. Where you can, you could alternate typing and clicking with reading, calls or meetings. At your desk, rest your forearm on the desk and keep frequently used items close, so you are not reaching.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused work.

Keeping your elbow gently moving

Gentle movement helps more than holding your arm still. A few times a day, you could try:

• Slowly bending and straightening your elbow.
• Turning your palm up, then down.
• Making a gentle fist, then spreading your fingers wide.

Keep each movement comfortable. If one sharpens your pain, make it smaller.

Including the jobs away from your desk

Your elbow keeps working outside work too. Carrying shopping, wringing out a cloth or holding your phone for long spells all add up. For the next week or two, you could:

• Split shopping into lighter bags and carry them over your forearm.
• Prop a book or tablet on a cushion.
• Use both hands for heavier jobs around the house.

Choosing one task to make it easier today can be more useful than trying to change every movement at once.

Noticing what pressure changes

A rushed task often comes with a tighter grip and fewer pauses. You could use the end of a stressful task as a cue to put things down, let your hand soften and take a few slow breaths, breathing out a little longer than you breathe in.

If your workload keeps removing chances to pause, it may help to ask about changing or sharing part of the task. How your work is set up is part of the plan too.

Building strength as it settles

Once your elbow feels calmer, gentle strength work helps the tendon cope with more. Resting your forearm on a table, palm down, with your hand over the edge, try lifting your hand slightly and holding for 30 seconds. Repeat a few times. A mild ache that settles by the next day is usually fine.

Stress and broken sleep can make pain feel louder, so a calm wind-down in the evening can help your elbow as well as your head. Your VIDA pain check-in is a good way to keep track of how your elbow settles over time.

What to take away

• Ease your grip on the mouse, pen and phone.
• Bring objects close and use both hands for heavier things.
• Swap gripping tasks for lighter ones through the day.
• Keep your elbow gently moving.
• Use the end of a stressful task as a cue to let your hand soften.

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