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Desk Jockey: Climbing and risks of carpal tunnel type stuff long-term?

Original Post
jaredj · · Unknown Hometown · Joined Jan 2013 · Points: 165

I'm a mid-30s desk jockey, and expect to remain one for the duration of my career barring any unforeseen changes.

I don't have any issues with my hands / tendons associated with keyboard use (yet).

Does regular rock climbing and the associated training alter my risks of use-related issues associated with lotsa typing (e.g. Carpal Tunnel syndrome) in some way?

Googling I mostly found folk who already had problems popping up with Carpal tunnel. I'm trying to understand if I face higher risks, and what, if anything, I should do proactively about it.

DanielRich · · Unknown Hometown · Joined Aug 2008 · Points: 5

desk-jockey here as well.

I have always assumed that regular rock climbing should lower carpal tunnel type issues, of course if someone has research that would be awesome.

I assumed this because carpal is mostly a repetitive strain type of injury so I figured that climbing would help because the stress levels and directions of said applied stress vary enough that the wrist is strengthened and made more flexible without the damage of frequently repeated identical movements like typing.

I would add that I also make flexibility and gymnastic work part of my training to try and help all of my joints be injury resistent.

Kiri Namtvedt · · Minneapolis, MN · Joined Nov 2007 · Points: 30

The main issue I've had re: being a desk jockey and a climber is not in my hands but rather in my ass; persistent issues with piriformis irritation due to long term sitting. The solution seems to be core exercises and movement.

DanielRich · · Unknown Hometown · Joined Aug 2008 · Points: 5

I should add that I am late 20s so anything I say should have a grain of salt since I may just be a ticking time bomb of injuries.

Mr. Wonderful · · Unknown Hometown · Joined Apr 2014 · Points: 10

Bicep tendonitis, tennis elbow (lateral epicondylitis ), and finger tendon injuries are the typical problems for climbers. Training the opposition tendons and muscles is typically the key to prevention. Lotsa info out there with a simple google.

Dont hear many climbers complaining about carpal tunnel.

Victor K · · Denver, CO · Joined Jul 2003 · Points: 170

A little further down the road than y'all. I fly a computer all day as well, and climb 2-3 days a week. Because I use 3d software so much, the mouse is more of an issue than the keyboard. However, if I don't have access to my ergonomic mouse, I start getting pain pretty quickly. Climbing helps, but it isn't a panacea.
I recommend getting a proper ergonomic consultation and spend your money (or your company's money) on properly fitting computer gear. In my office, stand up desks are starting to show up in our office and the people who use them are super happy.
Lastly, I'm a advocate of therapeutic massage, particularly someone who does sports oriented body work. One or two massages a month will help prevent chronic issues from developing (IMHO).
FYI, I use a Vertical Mouse made by Evoluent, and I'm extremely happy with it. I don't type enough to need an ergo keyboard.

John Byrnes · · Fort Collins, CO · Joined Dec 2007 · Points: 392

I have personal experience as well as 13 years experience managing a bunch of desk-jockeys, many of whom had CTS; two so badly they could barely function independently (could hardly dress themselves, drive, cook, etc.).

First of all, congratulations on being proactive. Much easier that way ;-)

My personal experience was that CTS/RSI was not noticeably affected by my climbing, but my climbing WAS affected by the RSI. I had wrist (both) and elbow (r) RSI.

Climbing made my RSI feel better right after a workout, but this is similar to climbers with tendonitis who report that it feels better after a workout, but it just continues to get worse.

So don't expect your climbing will mitigate your potential for RSI. Here's my advice.

If you use a mouse, put it on the left side of your keyboard.

Get an ergo keyboard. It should be raised at G & H, and be split at an angle such that your wrists are straight when your upper arms are hanging neutrally at your sides. The wider your shoulders, the more important this is. It will take some time to get used to the new position, but it's worth it.

Of course it should have a nice padded wrist-rest and good tactile feel, and be at the correct height.

Never use a small flat keyboard, such as on a laptop, for any length of time.

Take your hands off the keyboard when you are reading.

Warm up your hands/wrists at the start of the day (are you in AC?). Take frequent small breaks, like every 20 minutes. Get up, walk around, use a squeeze thingy, and STRETCH those wrist/finger flexors gently.

Do antagonistic exercises once a week: finger & wrist extensors, elbow extensors, pronation/supination, shoulders.

There, that should keep you busy ;-)

marty funkhouser · · Unknown Hometown · Joined Dec 2007 · Points: 20

I see two issues concerning RSI's and climbing. The thing to remember is that the median nerve runs from your brachial plexus in your neck to your hands and pressure or entrapment anywhere along it's path can contribute to CTS (google double crush nerve injuries).

First is posture. Climbers already have lousy posture because of our tight pec minors and over-developed lats. Sitting with this shoulder forward posture all day / everyday can lead to median nerve issues because of restricted anatomy around the area of the arm-pit. Next time you get carpal tunnel symptoms try sitting up very straight and see if the pain lessens.

The second issue is the propensity for some climbers to get very tight muscles in their forearms which puts pressure on the median nerve as it passes by AND increases the likelihood for the flexor tendons to develop tendonitis (classic RSI). I see this happening more with less experienced climbers who try to climb very hard without putting in the years to develop a solid base.

Stretching, yoga, massage are all the standard treatments.

John McNamee · · Littleton, CO · Joined Jul 2002 · Points: 1,690

Slightly off topic ... I raised my workstation to standing height only and I highly recommend it. Got rid of my chair six months ago.

Chris Brus · · Libby, MT · Joined Feb 2008 · Points: 0

I climb a few days a week and though it may or may not be climbing related I have developed a ganglion cyst on the second joint of my middle finger. I've taken a few months off from climbing and it has shrunk in size a bit but it hasn't completely gone away. Anybody else with an experience like this?

en.wikipedia.org/wiki/Gangl…

Parker Wrozek · · Denver, CO · Joined Mar 2012 · Points: 86
John McNamee wrote:Slightly off topic ... I raised my workstation to standing height only and I highly recommend it. Got rid of my chair six months ago.
I have a sit/stand, a ball to sit on, and a chair for super lazy times. Highly recommended.
sachimcfarland · · Edenbridge, Kent · Joined Nov 2014 · Points: 0

Keyboard is fine, mouse destroys my hand. I know this because my right hand, wrist, forearm, bicep has all the problems. The climbing/computer use definitely don't go well together. I try and use the mouse with my left hand now whenever possible to give my right arm a chance to have a break

Nick Sweeney · · Spokane, WA · Joined Jun 2013 · Points: 969

Evoluent vertical mouses are a godsend if you use your mouse frequently.

Christian RodaoBack · · Tucson, AZ · Joined Jul 2005 · Points: 1,486
Nick Sweeney wrote:Evoluent vertical mouses are a godsend if you use your mouse frequently.
I just got one of these and it's so bad ass I got another one for the office as well.

I guess there's some cheaper vertical-mouse versions, but apparently the angles are not quite right and the force necessary to click is higher?

Anyway, figure will make back what I paid for them many times over in reduced medical bills over time since I use the mouse a ton both at work and home.
Guideline #1: Don't be a jerk.

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