HAND/WRIST
The other day a patient told me their thumb hurt more from scrolling TikTok than from carrying groceries. Honestly? I get it. Most of us spend way too much time with our phones in hand, wrists bent, thumbs doing overtime. It seems harmless… until your hands start letting you know they’re not thrilled about it.
What’s Really Going On
The base of your thumb (the carpometacarpal, or CMC joint if we’re being fancy) is a tough little joint, but it wasn’t designed to be your personal scroll wheel. Hours of swiping and texting put it through the same motion again and again, which can lead to irritation, pain, and even early arthritis — sometimes called “texting thumb.”
And it’s not just the thumb. Holding your phone down low with a bent wrist squishes tendons and nerves, which can set you up for carpal tunnel, forearm aches, and even cranky shoulders and necks.
Easy Fixes You Can Try Today
🖐️ Switch Up Your Grip
Give your thumb a break — use your index finger to scroll or prop your phone on a pillow instead of clutching it for dear life.
👀 Bring the Phone to You
Instead of looking down, bring the phone up closer to eye level. Keeping your wrist straight and your neck neutral makes a big difference.
🎙️ Let Your Phone Do the Talking
Long text? Hit the microphone button and dictate. Your thumbs deserve a vacation.
🤸 Quick Stretch Breaks
Every half hour, pull your thumb gently back with your other hand or roll your wrists a few times. Looks goofy, feels great.
Why Bother?
We rely on our hands for everything — cooking, typing, workouts, caring for family. If pain creeps in, it doesn’t just mess with your phone use, it spills into the rest of life. A few small changes now can save you from bigger problems down the road.
When It’s More Than Annoying
If your thumbs or wrists already hurt on the daily, it might be time to get them checked out. Hand therapy can calm things down, strengthen what’s weak, and help you keep doing the things you love.
