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Repetitive Stress Injuries
Hands  (Computer Related)
Wrists (Computer Related)
Prevention Exercises and Other Tips

Hands (Computer Related)

How To Give Your Hands A Rest By Using Your Keyboard to Click And Move Around

The goal is to avoid using the same muscles and tendons over and over again such as when you grab the mouse and click. To prevent injury, you should have several methods of moving around and clicking. And you'll also want the option of switching fingers or hands to accomplish these tasks.

First, I suggest you get a trackball (mouse with a very large exposed ball, the bigger the ball the better) so you can alternate between the mouse and keyboard. With a trackball you can move around with any one finger or with the palm of your hand. (Later your keyboard will be set up to click so you can use like a mouse.)

At about $30, Logitech's “Marble Mouse” is fairly inexpensive and well worth it. Or for a few dollars more, try the Kensington Orbit® Optical Trackball. You'll want to put the trackball midway between both hands so either hand can use it. This minimizes over reaching which can strain the wrist and forearm. Next, you'll need to activate Mouse keys. Mouse Keys is a Windows program already on your computer. With Mouse keys, you can move the mouse pointer via the numeric keypad. It also allows you to click by pressing + or the number 5.

If you want to, you can alternate between the mouse and your keypad, i.e. move the pointer with your mouse, but do all your clicking with the keypad. When not typing, keep your hands flat and not hovering. You may want to rest them on your chest or stomach until you're ready to type or click again.

Making Your Keypad Work Like A Mouse (Can Use Either The Mouse or Keyboard To Move & Click)

1. Click the “Start” button in lower left hand corner of your screen

2. Click “Control Panel”

3. Click “Accessibility Options” (For Other versions, Click on “Ease of Access”, and then “Change How Your Keyboard Works”)

4. Click on the “Mouse” Tab up top or “Turn on Mouse Keys”

5. Click on “Settings” or “Set Up Mouse Keys”

6. Go To The Mouse Pointer Section

7. Move “Top Speed” and “Acceleration” to “High” and “Fast”

8. Click on “Hold CTRL to speed up and SHIFT to slow down”

9. Choose to “Use Mouse Keys when Numlock is On/Off” (check one)

10. Click on “Show Mouse     Key Status on Screen/Display Icon on Task Bar” (Mouse key Icon will now appear bottom right on your screen.

11. Click “OK”

12. Click “Apply”

13. Click “OK”

Using Your Keyboard To Click (See Troubleshooting if It No Longer Clicks)

+ (Click or Double click, Good For Most Situations)
5 (To Click when + won't work)

To Selects All Text: Hold Down CTRL and "A" key

Using Your Key Board To Move Around.

Page Down: Use your Space Bar or Page Down Key (should click on text first)
Page Up: Use the Page Up Key or Hold Down the Space Bar and Press Shift
Top of Page: Use “Home” Key
Bot of Page: Use “End” Key

Using Your Key Board To Select Text, Cut, Copy and Paste
Hold down the SHIFT or CONTROL Keys along with any of the keys below, To avoid stress on your hands, be sure to Use a Different Hand For Each Button, i.e. use one hand to press Shift and the other hand to press HOME, END, etc.

To Select All=Control and A or ++ (click plus sign twice)
To Select Some=SHIFT and DOWN ARROW
To Select Text to the Left= SHIFT and HOME (Selects a line of Text to the left of your cursor)
To Select Text To the Right (SHIFT and END: Selects a line of Text to the right of your cursor)
To Cut=CONTROL and X.
To Copy= CONTROL and C.
To Paste=CONTROL and V.


Keyboard/Mouse Moves (Allows You To Move Anywhere On Screen)

(To Move Faster Hold Down CTRL and any #below)

2 = Up
8 = Down
4 = Left
6 = Right
7 = Diagonally-Top Left
9 = Diagonally-Top Right
1 = Diagonally-Bottom Left

TROUBLESHOOTING

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Wrists (Computer Related)

Wrist Support
For weak or hurting wrists, buy wrist support straps. Your local drug store has these for under $20. For greater wrist/hand support, buy the support traps with glove. Sometimes your wrists just need a rest. So try sleeping for a night or two with your wrists secure in the support straps. This keeps them straight and allows them to heal faster. One night with the support straps can make all the difference. Be careful about making them to tight. Tight wrist straps can cut off circulation.

Squeezing a Ball and Other Hand Wrist Exercises