Mouse Elbow - Injury Overview

Finger Stretch

Make a fist with your thumb straight, not tucked under your fingers. Slowly slide your fingertips up your palm, toward the base of your fingers, and away from your palm so that your hand is in a claw-like position. You should feel a stretch from your palm all the way to your fingertips. Hold ten seconds, and repeat 3-5 times.

Forearm Extensor Stretch

Sit and stretch your arm out in front of you, with the elbow straight and palm facing downward. Use your opposite hand to bend the wrist and push the hand further down toward the floor. Hold for ten seconds and repeat up to 10 times.

Wrist Rotation Stretch

With your hand extended and palm facing down, rotate your wrist away from the body until you feel a stretch. Hold it for ten seconds. Next, rotate your hand to the inside instead, attempting to turn your palm up toward the ceiling while keeping your elbow steady. Repeat 3-5 times. This stretch will loosen up your wrist and forearm and get you ready to type.

For more details on stretching the lateral forearm, see our in depth list of tennis elbow stretches. Tennis elbow and mouse elbow both lead to inflammation of the lateral epicondylitis, meaning the most beneficial stretches for the elbow are practically the same for each.

Sock Squeeze

Using a stress ball or balled up sock helps to build up grip strength and develop muscles to relieve pressure on tendons (Image Reference).

Hold a rolled-up sock in your hand. (A tennis ball or stress ball also works well.) Squeeze your fist around the sock. Squeeze tightly for six slow seconds, and then relax. Repeat 8-12 times for each hand. This exercise improves your grip strength and develops the muscles in your hands and forearms to promote better tissue health in the elbow and forearm.

Bicep Curls

For this exercise, use a dumbbell or any heavy household object—such as a can or a water bottle. Sit with your legs slightly spread and your left hand on your thigh. Holding the weight in your right hand, place your right elbow on your thigh and extend your forearm horizontally. Slowly curl the weight toward your chest without removing your elbow from your thigh. Slowly lower back to the starting position. Repeat 8-12 reps and then switch arms. You can also do this exercise in standing.

Finger Extensions

Bring all five fingertips together, and place a rubber band or finger extensor tool around your fingers. Spread your fingers until you feel resistance on the band. Repeat 10-20 reps for each hand.

Wrist strengthening exercises with light weights are also vital for managing mouse elbow or tennis elbow. As illustrated several times, you will benefit from strength exercises that help address tennis elbow. See our full list of exercises here.

Mouse

An ergonomic mouse allows your hand to rest in a neutral position and relieves stress typically placed on your wrist and fingers when using a traditional mouse (Image Reference).

Using a traditional mouse for a prolonged period of time is uncomfortable and leads to injury. An ergonomic mouse is a much better option. You can find tons of different designs, but all ergonomic computer mouses are built to keep your hand in a neutral position and reduce the amount of stress placed on your wrist and fingers. A vertical mouse can keep your wrist in a more natural position as well. The mouse looks like a handle, and you use your thumb to click. Other designs mimic the contours of your hand, with cutouts for your thumb. No matter what type of ergonomic mouse you choose, make sure it's wireless so you're able to keep your elbow at a comfortable angle.

Mouse Pad

Using a mouse pad that extends to support your arm helps to keep the wrist positioned at a natural angle (Image Reference).

Oftentimes, using a computer mouse places our wrist at an unnatural extended angle. Over time, this leads to stress on our forearm and elbow and, eventually, a mouse elbow injury. An ergonomic mouse pad has a raised cushion to support your wrist. This keeps your wrist at a neutral angle, reducing the stress on your forearm and preventing injury.

Keyboard

An ergonomic keyboard keeps the wrists and forearms in a neutral position (Image Reference).

While typing on a standard keyboard, the angles of your elbow and wrist can feel out of sync as you attempt to reach the appropriate keys while typing. This unnatural position places stress on your joints and eventually leads to injury. Ergonomic keyboards correct this by keeping your elbows and wrists in relative alignment for the majority of your typing, while also keeping your wrists and forearms neutral. A few features to look out for in an ergonomic keyboard:

• Split keyboard to keep wrists in line with forearms
• Low-force keys to make typing easier
• Curved key rows to match fingers
• Padded palm rest to relax hands during typing breaks

Desk Chair

Look for a desk chair that provides lower back support to encourage proper posture (Image Reference).

When our posture is poor, our entire body suffers, including our elbows because of the way it throws our system out of alignment. An ergonomic desk chair supports your lower back while promoting good posture. Like keyboards, there are many different types of ergonomic chairs, but all good options have a few features in common.

• Lumbar support to prevent slouching
• Adjustable seat height to put your forearms at the correct angle to your keyboard
• Adjustable backrest to support the natural curve of the spine
• Padded seat for comfort during extended work sessions
• Swivel to prevent straining to reach different areas of the desk

Epicondylitis Clasp

This type of brace consists of a plastic clasp secured with a strap. The clasp has a pressure point near the point of pain, which promotes blood flow to the area, relaxation, and provides excellent biofeedback to the elbow, while also changing the angle of your tendon to relieve pain. A clasp is the most effective option for pain relief, but it comes with the highest price tag and requires an individualized fitting to do its job.

Mouse Elbow Strap Brace

The best mouse elbow strap provides isolated compression to the tendons located just below your elbow (Image Reference).

A strap is a simple type of brace that wraps around the forearm, just below the elbow. By compressing the upper forearm, the strap takes the pressure off your extensor muscles and relieves pain. Some have additional pressure pads to be even more effective. Straps are inexpensive and adjustable, and they're the best option for most people suffering from mouse elbow.

Kinesiology Taping

Use of kinesiology tape is a great short term solution as you learn to manage your elbow pain symptoms. Placing a piece of tape across your lateral elbow can provide slight support and give you great feedback with your daily tasks to help you move with better mechanics. Initially, talk to your physical therapist about which technique is best for your elbow. Then, you can learn to apply it to your own elbow at home as needed. 

For more elbow taping tips, look here.

Compression Sleeves

A mouse elbow support or compression sleeve keeps the tendons loose and provides support throughout your daily activities (Image Reference).

A mouse elbow sleeve combines a typical elbow sleeve and a mouse elbow strap. It provides compression over the entire area while applying pressure to the forearm, just below the elbow. A sleeve keeps the entire elbow warm and receptive to movement (known as proprioception), which may aid in the healing process. It also provides mild support, so if you have other injuries causing weakness in the joint, a mouse elbow sleeve is a terrific option. It is more cumbersome and can be inconvenient for some people, and the forearm strap is less accurate than a separate mouse elbow strap.

Choosing the Best Elbow Brace or Support

Icing

Cold therapy can help numb the area and reduce inflammation. Place a cold pack or specialized elbow sleeve (that also provides beneficial compression) on the area after exertion to relieve pain and swelling. Use a t-shirt or thin rag to protect your skin, not a towel because it’s too thick. Use ice for 10-15 minutes until the area feels numb. Do not keep the ice on longer than 15 minutes.

Heat Therapy

Use of a heating pad or warming gel can also relieve pain and promote healing. However, since mouse elbow is accompanied by inflammation it is always best to follow your heat therapy session with ice. You can alternate between the two temperatures during the day, always ending with ice. Apply heat to the affected area for up to 20 minutes at a time. If you’re working with a physical therapist, they might also utilize ultrasound to promote even deeper tissue heating and healing.

Check out the principles behind ice or heat for elbow pain.

Massage

Soft tissue work can be painful, but you will feel so much better afterward! Using your thumb or knuckles, feel for a knot in your elbow. Press your fingers into the muscle and rub in a circular motion. You may be sore afterward, but when the soreness subsides the muscle will feel looser and less painful. The key is to apply as much pressure as you can tolerate without the muscles tensing up. To combine icing and massage, freeze water in a small paper cup or grab a cold massage ball roller. Peel the paper away from the ice, and roll the "ice cup" over the painful area.

Learn About Self-Massage for Pain Relief

Anti-Inflammatory Medication

Using anti-inflammatory medication can reduce swelling, which relieves pain and stiffness. Consider an oral medication, like ibuprofen, or a topical medication, like Voltaren Gel. Keep in mind that medication comes with side effects so discuss any concerns with your doctor. 

Check out our other home remedies for tennis elbow or mouse elbow.