Have you ever written an essay and your hands went numb afterward? While these problems may seem minor, incorrect posture and gripping can actually cause serious problems in the long run. In order to be able to write as comfortably as possible while avoiding hand pain, you should spend some time learning the best writing techniques and tips for pain relief.
Step
Method 1 of 4: Practice Good Writing Techniques
Step 1. Choose a comfortable pen or pencil
In general, look for writing instruments with a larger diameter and with padding in the grip.
- Make sure the pen can be used to write smoothly, without breaking or dragging on the page.
- Avoid buying pens that creak or leave ink splashes.
- A lighter pen will be easier to balance so it is more suitable for writing for a long time. Meanwhile, look for a pencil with a higher graphite content (such as a 2B pencil) so you don't have to grip it too tightly.
Step 2. Grasp the pen slowly
Do not clench your fingers around the pen or grip it too tightly. You don't need to "choke" the pen, but pull the pen slightly off the surface of the paper. Imagine that you are writing with a quill. Remember, back in the day, people wrote with quills for hours, of course without gripping them too tightly.
- Hold the pen from behind so that it is rarely farther from the tip of the pen on that side.
- Fountain pens are suitable for most writers because they don't have to be pressed firmly against the page.
- Avoid ballpoint pens if you're not comfortable using them. The design of the ballpoint pen makes you have to press the page harder while writing. In addition, ballpoint pens also tend to be produced at a low cost.
Step 3. Start writing slowly as you try new grips
If you've previously gripped a pen the wrong way and are just starting to try the right grip, be sure to start slowly. It takes time to develop muscle memory. So, learn to write faster only after you are able to place the pen correctly and your writing is neat.
Don't despair and go back to using the wrong writing techniques, even if you can finish writing faster
Step 4. Gently press the pen against the surface of the page
Buy a good pen so you don't have to press too hard, then pull it slightly evenly across the surface of the paper. If you prefer to use a pencil, try the softest graphite pencil.
Try using a gel pen or rollerball pen. If you have to write frequently for long periods of time, a pen like this is a good choice. Gel ink and liquid ink can also flow smoothly so that the pen does not have to be gripped tightly or pressed firmly
Step 5. Write with your arm, not your fingers
Writing is not the same as drawing. Don't move your palms and fingers, but move your entire arm using your shoulders and elbows (if you're writing on the blackboard). Avoid writing with your finger muscles (as odd as it sounds, your fingers should only be used to support a pen or pencil).
- The most common grip is between the index and middle fingers, with the thumb holding the pen or pencil in position. Another way of gripping is to place the fingers and index finger on top with the thumb holding the pen or pencil.
- A less common gripping technique is to hold a pen or pencil between your index and middle fingers, and use your thumb to hold it in position.
- Calligraphy artists (those who are very skilled at writing) hold their writing instruments with their thumb and index finger and place their pen gently over the knuckle of their index finger.
Step 6. Pay attention and check the position of your hands
You may not pay attention to how to hold a pen even since elementary school. However, try to pay attention to it now.
- Is your hand position neutral? Try to hold your wrist flat, and don't bend or bend it while writing.
- Is your position reaching or forcing yourself to reach the page or desk? Move the table, chair, or paper until you feel comfortable.
- Is your overall workplace comfortable enough? Are the chairs and tables the right height for you? Can you see and reach the page without bending or straining? Are other equipment you need (eg staples or telephone) within easy reach?
- Are your wrists, arms, and elbows supported even when you're not writing?
Step 7. Practice good posture
Sit up straight with your shoulders back, chest splayed forward, and don't slouch over the table. If you slouch, your neck, shoulders, and arms will tire much more easily.
- To write for a longer time, change your posture. Lean to one side and the other on the chair, and try to lean back every now and then.
- Make sure you can always breathe properly. Slouching can reduce the body's oxygen levels because it requires you to use the upper lungs, not the lower ones when breathing. This way of breathing is less effective because the gravity is smaller.
Method 2 of 4: Take Regular Rest
Step 1. Take rest to reduce body tension
Take more time to write. Unless it's a very important final exam, and you have no other choice, get up every hour (or more often) then walk around for a minute or two. Relax your hands, arms, and wrists during this time.
Take a walk out of the house if you have time
Step 2. Put down the pen every time you stop writing
For example, if you stop writing for a while to work out your next idea, put down a pen, relax your hands, lean back in a chair, and walk around for a moment.
Take the time to practice your fingers and hands
Step 3. Limit the total writing time for the day
If you've been writing for several hours, resume your work later or even the next day. Try as much as possible to divide the total writing time into as many days as needed. Even if it's difficult for work or school work, try to do it whenever possible.
If you have a lot to write about, try to write it in multiple sessions rather than doing it all at once
Step 4. Do a different activity the next day
If there was a test, assignment, or important thing that forced you to write a lot yesterday, use today to exercise. Take a walk outdoors and enjoy time outside to reduce stress.
Reducing stress by getting out of the house and doing other activities is very important especially for creative writing and preventing writer's block
Method 3 of 4: Stretch Your Hands
Step 1. Raise your wrist as high as you can, letting your fingers dangle
Imagine that you are hanging a cloth ribbon on a clothesline overhead. Lift your fingers, drop your wrists, then slowly lower your wrists. Be sure to lower your wrists as much as possible. Imagine you are smoothing the tape. After that, slowly raise your hand back as if a hot air balloon was pulling it.
Repeat this exercise from the beginning on the other hand 5-100 times
Step 2. Perform regular hand/finger clenching exercises
This exercise begins with stretching your fingers. After that, clench your fingers and stretch them out again.
Do this exercise repeatedly. However, each time you make a fist, alternate 3 different movements: a straight fist, a full fist, and a hook fist
Step 3. Try practicing the hand you use to write with simple movements
For example, take a pencil or pen and then twist it between your fingers. You can also open and close your hands and then stretch your fingers away from each other and bring them back together.
Regularly practicing the hand that is used for writing is very important to prevent cramps
Step 4. Extend your arms by pointing your fingers up and your palms forward
An easy way to remember the first move is to imitate the stop signal. After that, use your left hand to pull your fingers closer to your body so that you bend your right hand back. Hold this position for about 15 seconds.
Repeat this exercise on both hands
Step 5. Extend one hand in front of the body and point fingers down
Open your palms towards your chest, and straighten your fingers down. Bring the other hand to press the fingers closer to the body. Hold this position for about 15 seconds.
You can also do this exercise with your palms facing away from your body and your fingers pointing upwards. In this movement too, press the fingers closer to the body
Step 6. Exercise your fingers and wrists with a rubber ball
Squeezing a stress ball is an easy way to stretch and strengthen your fingers and wrist. This exercise can help increase stamina and reduce the likelihood of developing pain from writing.
Most of the popular convenience stores and online stores sell these rubber balls
Step 7. Interlace your fingers and then stretch them outwards
Be sure to point your palms away from your body as you stretch your arms forward. After that, while keeping your arms forward, point your palms up and extend your shoulders in line with your back.
- Hold this position for about 10-15 seconds.
- This exercise will stretch your fingers, hands, and forearms while increasing blood circulation.
Method 4 of 4: Considering Medical Treatment
Step 1. Consult a doctor if you experience frequent pain
If your pain doesn't respond to home treatments, talk to your doctor. If most of your writing activities are work-related or schoolwork, ask for a dispensation if possible. Your doctor can give you recommendations and help you implement them so that your job can be easier to do.
- Some of the solutions include a workplace that is more suited to your size and habits (e.g., chairs and desks of a more suitable height, a tilted or taller desk), different writing equipment, and different ways of writing (e.g. dictating or typing). instead of writing manually by hand).
- Your doctor can also refer you to a specialist for an ergonomics check or get advice on work places and habits.
Step 2. Splint your finger if arthritis recurs.
Wearing a splint for 2-3 weeks can help reduce inflammation during an arthritis attack. Measure your finger to determine the size of the splint you should buy and then attach it with a medical tape. Make sure the injured finger is well supported and straight.
- You can also make a home splint using 2 thin, straight objects (such as 2 pieces of cardboard) by gluing one to the top of your finger and the other to the bottom of your finger.
- If your finger feels tingling or numb, seek medical attention as this is a sign that you are deprived of oxygen and blood supply to the injured area.
Step 3. Splint the wrist to reduce inflammation
If you start to feel pain in your wrist, buy a wrist splint that will keep it in a neutral position while reducing inflammation. You can also make your own splint at home by wrapping a cloth-like layer around your wrist and attaching a stiff object at the top and bottom to hold it in place.
- Nearby pharmacies and online stores sell a wide variety of splints.
- Wear the splint for 2-3 weeks at night. Symptoms of pain are usually most severe at night because the hands will bend more during sleep.
- Splints don't always help, but they don't have the side effects of drugs.
Step 4. Purchase nonsteroidal anti-inflammatory drugs (NSAIDs)
This class of drugs can reduce pain in the hands by inhibiting the enzymes that cause inflammation. Use NSAIDs such as Voltaren whenever possible. Some experts believe that drugs such as Voltaren carry a lower risk than ingested drugs such as Advil and Motrin.
- NSAIDs are not effective in treating carpal tunnel syndrome.
- Long-term use of NSAIDs for pain management has been associated with gastric bleeding, ulcers, and an increased risk of heart attack.
- Anticholinergic drugs such as Artane and Cogentin are more suitable for treating writer's cramp or hand dystonia.
Step 5. Ask your doctor about corticosteroid injections to reduce inflammation
This injection can be given directly to the affected joint to reduce inflammation and give effect for up to 1 year. However, some people report a decrease in the effect as the number of injections increases.
- Steroid injections are commonly used to treat tendonitis, arthritis of the fingers, carpal tunnel syndrome, tennis elbow, and tendonitis of the rotator cuff muscles.
- Side effects of corticosteroid injections include flares, which are pain felt 1 or 2 days after injection, as well as increased blood sugar, thinning of the skin, skin lightening, weakening of the tendons, and, rarely, allergic reactions.
Tips
- If your hand is constantly sore, rest for about 5 minutes. Just five minutes may be enough to give your hands a rest.
- Try massaging your hands to relax tense muscles.
- Make sure your hands are supported while writing. If you have to support yourself all the time, you will tire much faster.
- Purchase a paper holder, a drawing or writing desk tilted, or a folding table to make your work more comfortable.
- Try different types of comfortable pens. Browse the internet for "Ezgrip," "Pen Again," or "Dr. Grip" Pilot products.
- Stop writing for a moment every now and then. If you are easily immersed in work, set an alarm. If what you're writing makes you tense (for example, because it's important or is about to be graded), try to relax consciously from time to time as you write.
- Try using methods other than writing, such as typing.
- If you use a computer to type, always make sure your wrists are neutral. Don't bend your wrist in, out, up, or down while typing, and don't press the computer keys hard. Unlike a typewriter, the computer only needs to be gently pressed so it will have much less impact on your hands.
- Try not to press too hard on the paper you are writing on. Strong pressure will not only exacerbate hand pain, but it will also make your writing less good and more difficult to erase.
Warning
- This article only focuses on hand pain from too much writing, but actually other jobs that use fine motor skills can cause the same pain. If you sew or do work that utilizes other fine motor skills, the pain in your hand can get worse.
- Persistent pain can cause hand problems if you force yourself to keep writing. If the pain you feel is quite severe or does not improve, contact your doctor to help you determine the appropriate preventive measures.
- Writing too long or similar activities can also cause back, neck, arm, and eye soreness, especially if your workplace is not well organized. If you feel pain in other parts of your body while writing, don't ignore it.
