Buzz
Have you ever experienced hand fatigue after writing an essay for a while? While this might seem like a minor annoyance, incorrect posture and improper pen grip can lead to long-term issues. To write comfortably and avoid hand pain, take the time to learn proper writing techniques and pain-relief tips.
Steps
Practice Proper Writing Techniques
Choose a pen or pencil that is easy to write with. Generally, opt for a pen with a slightly larger diameter and a soft grip where you hold it.
- Ensure the pen glides smoothly without skipping or dragging on the paper.
- Avoid pens that make clicking noises or leave ink blots while writing.
- Lightweight pens are easier to balance, making them ideal for extended writing sessions. For pencils, try a thicker lead, like a 2B, to reduce the pressure needed when writing.
Hold the pen loosely. Avoid gripping the pen tightly with your fingers. You don’t need to hold it firmly—just let it glide across the paper. Imagine writing with a feather quill. Remember, people in the past wrote with quills for hours, and they certainly didn’t grip them tightly.
- Hold the pen slightly higher, leaving some space between your fingers and the tip.
- Fountain pens are ideal for most people because they don’t require heavy pressure on the paper.
- Avoid ballpoint pens if they feel uncomfortable, as their design often requires more pressure to write. Ballpoint pens are also typically cheaper in quality.
Write slowly when adopting a new pen grip. If you’ve recently corrected an improper grip, take it slow. Muscle memory takes time to develop, so only speed up once you’re comfortable with the correct grip and your handwriting has improved.
- Don’t revert to the wrong grip just because it feels faster.
Apply light pressure on the paper. Choose a quality pen to avoid pressing too hard, then let it glide smoothly across the page. If you prefer pencils, try using the softest lead available.
- Experiment with gel pens or rollerball pens. They’re a worthwhile investment if you write frequently for long periods. Some gel and rollerball inks flow smoothly, reducing the need for pressure.
Use your entire arm to write, not just your fingers. Writing is different from drawing! Keep your hand and wrist steady while moving your arm using your elbow and shoulder (like writing on a whiteboard). Avoid relying on finger muscles—this might sound counterintuitive, but your fingers should only guide the pen.
- The most common grip is placing the pen on your index and middle fingers, with your thumb holding it steady. Another method is to rest the pen on your index and middle fingers while your thumb stabilizes it.
- A less common grip involves pinching the pen between your index and middle fingers, with your thumb securing it.
- Calligraphers often hold the pen between their thumb and index finger, resting it lightly on the first joint of the index finger.
Evaluate and adjust your pen grip. You might not have thought about your grip since early elementary school, but it’s time to pay attention.
- Is your hand in a neutral position? Try to keep your wrist straight, avoiding bending or twisting it while writing.
- Are you stretching or straining to reach the paper or desk? Adjust your chair, desk, and paper until you feel comfortable.
- Is your workspace ergonomic? Is the desk and chair height suitable for you? Can you see and reach the paper without straining or slouching? Are essential items (like a stapler or phone) within easy reach?
- Do your wrist, arm, and elbow have support, at least when you pause writing?
Practice proper posture. Sit up straight, pull your shoulders back, and keep your chest forward. Avoid slouching over the desk, as this can quickly tire your neck, shoulders, and arms.
- When writing for long periods, change your sitting position occasionally. Shift your weight from one side to the other on the chair, and lean back against the chair when possible.
- Maintaining proper posture helps you breathe correctly—slouching can reduce oxygen levels because it limits the use of the lower lungs, making breathing less efficient due to reduced gravity.
Take occasional breaks
Take breaks to reduce tension. Allocate extra time for writing tasks. Unless you’re taking a final exam with no other option, stand up and walk around for a minute or two every hour (or sooner). Relax your hands, arms, and wrists during these breaks.
- If possible, take a short walk outside during your break.
Put the pen down when pausing. For example, when stopping briefly to think of the next idea, place the pen down, relax your hand, lean back in your chair, or even stand up and walk around.
- Use these pauses to quickly stretch your hands and fingers.
Limit daily writing time. If you’ve been writing for hours, take a break and return later, even the next day. Try to spread your writing tasks over several days if possible. While this can be challenging with work or studies, aim to do so whenever you can.
- If you have a lot to write, break it into shorter sessions instead of one long marathon.
Engage in different activities the following day. If you had to write continuously the previous day due to an upcoming test, an essay, or important notes to jot down, the next day you should incorporate some physical exercise. Step outside for a walk and breathe in the fresh air to alleviate stress.
- Reducing stress by going outdoors and participating in other activities is particularly crucial for writing and helps writers avoid creative blocks.
Relax your hands
Raise your wrist as high as possible, keeping your fingers relaxed. Imagine you are hanging a ribbon on a clothesline high above your head. Lift your fingers, relax your wrist, and slowly lower your wrist as far as it can go. Picture yourself smoothing out the ribbon. Next, gradually raise your hand again as if a balloon is attached to your wrist.
- Repeat the entire motion with the other arm about 5-100 times.
Regularly stretch your hand and finger tendons. This exercise begins by extending your fingers straight, then making a fist, and extending your fingers once more.
- Repeat this motion several times, alternating between three types of grips: a flat hand with fingers extended, a clenched fist, and a hooked hand with fingers curled like hooks.
Perform simple exercises for your writing hand. For example, you can hold a pen and rotate it between your fingers. You can also open and close your hand, then gently relax your fingers by spreading them apart and bringing them back together.
- Practice these writing hand exercises regularly to prevent cramps.
Extend your hand away from your body, fingers pointing upward and palm facing forward. A simple way to remember this first motion is to pretend you're signaling someone to stop. Then, use your left hand to gently pull your fingers toward you while bending your right hand backward. Hold this position for about 15 seconds.
- Perform this exercise for both hands.
Stretch one hand in front of you with fingers pointing downward. The palm should face your chest, and the fingers should be straight and pointing down. Use your other hand to gently pull the fingers toward you. Hold this position for about 1 second.
- You can also perform this exercise with the palm facing outward, fingers pointing upward, and still pulling the fingers toward you.
Squeeze a stress ball to exercise your wrist and fingers. Squeezing a stress ball is an easy way to relax and strengthen your fingers and wrists. This method can also help increase endurance and reduce the risk of hand pain from excessive writing.
- Stress balls are available at most major stores and online suppliers.
Interlace your fingers and stretch your arms outward. Remember to keep your palms facing outward as you extend your arms in the opposite direction. While maintaining this stretch, raise your hands toward the ceiling, keeping your shoulders aligned with your back.
- Hold this position for 10-15 seconds.
- This exercise helps relax your fingers, hands, and upper arms while improving blood circulation.
Consider medical treatment options
Consult a doctor if you frequently experience hand pain. If the measures you can take do not effectively reduce pain, you need to seek medical advice. If most of your writing tasks are at school or work, inquire about possible solutions. A doctor can suggest remedies and assist you in implementing them to handle your tasks more efficiently.
- Some solutions include arranging your workspace to fit your size and work habits (such as chairs and desks with appropriate heights, slanted or raised surfaces), alternative note-taking tools, and different methods of recording information (like dictation or typing instead of handwriting).
- Your doctor might also refer you to an ergonomic specialist and provide recommendations to improve your workspace and work habits.
Use a finger splint during arthritis flare-ups. Wearing a finger splint for 2-3 weeks can reduce inflammation during arthritis episodes. Measure your finger to determine the correct splint size and secure it with medical tape. Ensure the affected finger is properly supported and aligned.
- You can also create a homemade splint using two straight, narrow objects (like pieces of cardboard), attaching one piece to the top of the finger and the other to the bottom.
- Seek medical attention if your finger feels tingling or numb. These are signs of insufficient oxygen and blood flow to the injured area.
Wear a wrist splint to alleviate inflammation. If you start experiencing wrist pain, purchase a wrist splint to keep your wrist in a neutral position and reduce inflammation. You can also make a DIY wrist splint by wrapping your wrist with padding, such as cloth, and securing it with a rigid object at the top or bottom of the wrist.
- Pharmacies and online retailers offer a variety of splints.
- Wear the splint for 2-3 weeks at night. Symptoms often worsen at night due to increased hand flexion during sleep.
- While not always effective, finger splints do not have the side effects associated with medication-based treatments.
Purchase nonsteroidal anti-inflammatory drugs (NSAIDs). NSAIDs help reduce pain by blocking inflammation-causing enzymes. If possible, opt for topical NSAIDs like Voltaren—some experts believe this form poses fewer health risks than oral NSAIDs such as Advil and Motrin.
- NSAIDs are not effective for treating carpal tunnel syndrome.
- Long-term use of NSAIDs for pain relief is often linked to stomach bleeding, ulcers, and an increased risk of heart attacks.
- Anticholinergic drugs like Artane and Cogentin are more suitable for treating muscle spasms during writing (hand dystonia).
Ask your doctor about corticosteroid injections to reduce inflammation. The medication is injected directly into the affected joints to alleviate inflammation. The effects can last up to a year, although some individuals may require multiple injections for noticeable results.
- Steroid injections are commonly used to treat tendonitis, trigger finger, carpal tunnel syndrome, tennis elbow, and rotator cuff tendonitis.
- Side effects of corticosteroid injections include pain for 1-2 days post-injection, elevated blood sugar, thinning of the skin, skin lightening, tendon weakness, and, in rare cases, allergic reactions.
Advice
- If your hand continues to hurt, take a 5-minute break to relax. This short pause might be enough to give your hand the rest it needs.
- Try massaging your hand to ease muscle tension.
- Ensure your arm is supported while writing. Fatigue sets in faster if you’re holding up the weight of your arm for extended periods.
- Consider purchasing a document holder, an inclined desk, or a small writing desk to enhance comfort.
- Experiment with different pens. Look up options like Ezgrip, Pen Again, or Pilot's Dr. Grip online.
- Take regular breaks. Set a timer if you tend to lose track of time while working. If note-taking stresses you out (due to the importance of the topic or its impact on your performance, for example), make a conscious effort to relax your mind and body during writing sessions.
- Explore alternative note-taking methods, such as typing.
- When typing on a computer, keep your wrists in a neutral position and avoid striking the keys too hard. Unlike typewriters, computers work best with a light touch, which is also gentler on your hands.
- Avoid pressing down too hard on the paper while writing. This can increase hand pain, make your handwriting less neat, and make erasing more difficult.
Warning
- This article focuses on hand pain from writing, but other tasks requiring fine motor skills can also cause discomfort. Activities like sewing or other intricate handiwork may exacerbate hand pain.
- Persistent pain could lead to more serious hand issues if you continue writing. If the pain is severe or doesn’t subside, consult a doctor for preventive measures.
- Excessive writing and similar activities can also strain your back, neck, arms, and eyes, especially if your workspace isn’t ergonomically set up. Don’t ignore pain in these areas.
