As more people are using modern electronic devices such as video games, cell phones, and PDA’s such as Blackberries, more people are hurting from them. Since these devices are relatively new to us and constantly changing, we are all learning that over-using them can cause physical problems. This issue was first noticed with earlier video games, and often unofficially called “Nintendonitis”, “Tetwrist” or just “Gamer’s Thumb”. With an estimated 2.5 million current users, “Blackberry Thumb” is becoming a more common complaint today.

Our joints, muscles, and tendons are designed for certain limited movements. The small jabs, strokes and pushes that we use with massive repetition when scrolling or typing on handheld devices requires high force, repetition and awkward positioning of the fingers, thumbs, hands and wrists. The thumbs, in particular, are meant for gripping and are considered the least-dextrous digits. When they are used to type long emails on a Blackberry all day, they are being overused. This can cause repetitive-strain and overuse injuries that result in inflammation, numbness and pain.

As devices get smaller, more portable and convenient, and thus more popular, here are some tips to help you prevent injuries:

• To help reduce the risk of injury, warm up the muscles you’ll be using in the thumbs, hands, wrists and arms with gentle, controlled stretching.
• Use a neutral, light grip when holding the device. Keep your wrist straight, not bent in either direction.
• Don’t overdo it. Avoid overuse by taking a break every few minutes. Switch the hand or fingers you are using frequently instead of using the same finger or thumb to type, tap or scroll.
• On a PDA, write fewer and shorter messages. Learn to abbreviate your responses.
• Watch your posture. People are often unaware that they are slouching or leaning awkwardly while focusing on their device.
• Sit comfortably, with your chair supporting your back and your feet resting on the floor. Your arms should be supported, and it is a good idea to support the device with a pillow in your lap or on a desk to avoid straining your neck to look downwards.

If you do experience any pain or discomfort, stop using your device. While most of these injuries can be treated if they are persistent or worsening, you can help yourself initially with the common RICE method: Rest, Ice, Compression and Elevation. As always, your best treatment is prevention; use your devices selectively and consciously and listen to your body when it is telling you something is wrong. Remember the rule of thumb: don’t overuse it!