Heavy computer users rely on keyboards and mice throughout the day. It's important to choose the correct keyboard for you — but even before you invest in an ergonomic keyboard, there are many considerations to make. The risk factors of using a keyboard incorrectly can affect not only your comfort but your productivity as well.
The quick answer: the five keyboard risk factors we see most are carpal tunnel pressure, high typing force, tendinitis (mouse shoulder), tennis (computer) elbow, and repetitive strain injury. Neutral wrists, a lighter touch, proper arm support, regular stretching, and varied tasks prevent most of them before any new equipment is needed.
Key takeaways
- Carpal tunnel risk rises when wrists bend or rest on hard edges; keep them neutral and supported on a soft surface.
- Most people type with more force than needed, which spreads strain from the fingers to the shoulders.
- Mouse shoulder and computer elbow are both forms of tendinitis driven by unsupported arms and repetitive wrist motion.
- Alternating tasks and taking breaks is the simplest defense against repetitive strain injury.
- An ergonomic keyboard helps most once your technique and setup are right.
Keep reading to learn how to prevent injuries due to typing. Keyboard habits are only one part of the picture; our complete guide explains how to prevent workplace strain injuries across your whole workday, from sitting to screen time.
What Are the 5 Keyboard Risk Factors?
Here is a quick reference to the five keyboard risk factors covered below, their early warning signs, and the first thing to change.
| Risk factor | Early warning signs | Prevent it with |
|---|---|---|
| 1. Carpal tunnel | Numbness or tingling in the hands and forearms | Neutral wrists resting on a soft support |
| 2. High force | Tired fingers, tension up into the shoulders | Lighter keystrokes, relaxed grip, warm hands, breaks |
| 3. Tendinitis (mouse shoulder) | Pain from the neck and shoulder through the arm and hand | Armrests at desk height or forearm supports |
| 4. Tennis (computer) elbow | Irritation and pain on the outside of the elbow | Regular forearm stretches through the day |
| 5. Repetitive strain injury | Aches from the fingers to the shoulders | Alternating tasks; hot and cold for aches |
1. Carpal Tunnel: Why Does Typing Put Your Wrist at Risk?
Typing puts the wrist at risk when it places stress on the wrist and the main nerve running through it. This injury is common among computer users. Early warning signs are numbness or a tingly feeling in your hands and forearms.
Prevent:
- To prevent carpal tunnel, your wrists and forearms need to rest flat on a soft surface rather than a hard desk edge. Consider a wrist support such as the Humanscale 7" Slim Palm Support, which is designed to keep the wrists neutral during keyboard and mouse use.
- Pay attention to the position of your wrists and arms while typing. Your elbows should be slightly bent, allowing your wrists to rest in a neutral position.
2. High Force: Are You Typing Too Hard?
Most likely, yes. Many of us use more force when typing than needed, and this unnecessary force can cause strain from your fingers all the way to your shoulders.
Prevent:
- Actively relax your grip and soften your keystrokes.
- Try setting a reminder on your computer to take regular breaks.
- Keep your hands warm. Cold hands are more likely to be stiff.
Grip force applies to the mouse too. Our article on how to use a mouse without strain covers loose grip, finger position, and other technique fixes.
3. Tendinitis (Mouse Shoulder): What Causes It?
Tendinitis occurs when a tendon becomes inflamed, and it can be caused by a variety of situations. Mouse shoulder is a common type of tendinitis among computer users. Signs of mouse shoulder are pains from your neck and shoulder through your arm and hands.
Prevent:
- If your chair's armrests align with the height of your desk, use them to rest your arms.
- You don't have to rely on your chair's armrests. Consider a forearm support such as the ErgoRest Articulating Forearm Support to relieve some stress from your shoulders.
4. Tennis (Computer) Elbow: Can You Get It Without Playing Tennis?
Yes — non-athletes can have tennis elbow as well. It's another type of tendinitis common among heavy computer users, named for athletes who experience high force in their arms and wrists from hitting a ball with a racket. It occurs when tendons in your elbow become irritated due to repetitive motion of your wrist and forearm.
Prevent:
- A great way to prevent computer elbow is to stretch throughout the day. Start by extending your arm out in front of you. Then press your palm against the wall so that your fingers are pointing downward.
5. Repetitive Strain Injury: How Do You Avoid It?
Avoid repetitive strain injury by breaking up the same movements before they wear tissues down. Injuries can occur when you do the same movements over and over, and as a heavy computer user, typing and using the mouse are likely to cause strain from your fingers to your shoulders.
Prevent:
- Alternate tasks throughout the day.
- If you notice an ache or pain, alternate between hot and cold. Ice the injured area for ten minutes, then use a heating pad for ten minutes.
If discomfort has already started, these tips for relieving wrist pain from typing are a good next step.
How Can the Right Keyboard Help Prevent These Risks?
The right keyboard reduces risk by letting your wrists stay straight and your shoulders relaxed, so good technique takes less effort. Split and adjustable keyboards address the bent-wrist positions behind carpal tunnel and tendinitis, while a keyboard tray brings the keys to the right height and angle. Before buying, read our guide on how to pick an ergonomic keyboard — and remember that technique, breaks, and support still matter with any keyboard.
Recommended Products for Preventing Keyboard Injuries
Work With an Ergonomic Expert
Ergo Works® in Palo Alto, CA is your ergonomic expert. Our team was developed to combat ergonomic concerns among heavy computer users, and we can help you create a safe and healthy work environment. To learn more about strategies to improve your ergonomic health, contact us or schedule an evaluation to begin your ergonomic health journey.
👉 Request an Ergonomic Evaluation | Browse Keyboards & Mice
Frequently Asked Questions
What are the main keyboard risk factors for injury?
The main keyboard risk factors are bent wrists that pressure the carpal tunnel, excessive typing force, unsupported arms that lead to tendinitis, repetitive wrist and forearm motion that irritates the elbow, and long periods of the same movement. Together they account for most typing-related injuries we see.
Should my wrists rest on a wrist rest while typing?
Your wrists should stay neutral and, when they rest, land on a soft surface rather than a hard desk edge. Many people use a wrist or palm rest during pauses rather than planting their wrists while actively typing. The goal is straight wrists with slightly bent elbows.
Can typing cause shoulder pain?
Yes. High typing force and an unsupported mousing arm can create tension that travels from the fingers up to the neck and shoulder — often called mouse shoulder. Resting your forearms on armrests at desk height or on a forearm support relieves much of that load.
Do I need an ergonomic keyboard to prevent typing injuries?
Not always. Many typing injuries can be prevented with better technique, proper arm support, and regular breaks. An ergonomic keyboard becomes worthwhile when your wrists still bend or twist on a standard layout, or when you type for long hours every day.
Image by Pexels from Pixabay
This article shares ergonomic guidance based on our fitting experience and is not medical advice. If you have severe, worsening, or new symptoms, talk to your doctor or physical therapist.
About the Author
Angela Maldonado writes for Ask Ergo Works, where our ergonomic specialists have been fitting chairs and workstations from our Palo Alto showroom for more than 30 years.
