Repetitive Strain Pain Library
Hand, Wrist and Elbow Pain From Repetitive Strain
Guides from 1HP experts
These guides cover the common hand, wrist and elbow problems that build up from repetitive strain: typing, mouse work, phone use, gaming, playing an instrument, drawing and crafts. Each one explains the tissue likely involved, what you might feel, how it happens and the first steps you can take. Find your pain pattern below.
Who comes to us with this pain, and where it hurts most: The 1HP Wrist and Hand Pain Report 2026, from 6,842 intake assessments.
Pain Patterns
Where Does It Hurt?
Select the region that matches your symptoms to learn what's going on and how to recover.
Palm Side Thumb Pain
Game Over Grip · Thenar Eminence Strain
Learn more
Back Side Thumb Pain
Thumb Bind Tendinopathy · De Quervain's
Learn more
Palm Side Wrist Pain
Creative Warrior Tendinopathy
Learn more
Pinky Side Wrist Pain
Flick Wrist · ECU Tendinopathy
Learn more
Back Side Wrist Pain
Fox Fingers · EDC Tendinopathy
Learn more
Inner Elbow Pain
Golfer's Elbow · Medial Epicondylosis
Learn moreOuter Elbow Pain
Mouse Elbow · Tennis Elbow
Learn moreNumbness / Tingling
Nerve-Related Symptoms
Numbness and tingling usually point to nerve involvement. Match your pattern to the affected nerve.
Nerve Distribution Reference
The hand is supplied by three nerves: the ulnar nerve, median nerve, and radial nerve. Where you feel numbness or tingling helps identify which nerve is involved.
Frequently asked questions
How do I know which guide fits me?
Start with where you feel it most: the thumb, the palm side, pinky side or back of the wrist, or the inner or outer elbow. If you mostly feel numbness or tingling rather than pain, use the numbness guides. Those are sorted by which part of the hand or arm is affected.
Is hand pain from typing or gaming usually carpal tunnel?
No. Most pain from typing, mouse work and gaming comes from overworked tendons, not a pinched nerve. Carpal tunnel mainly causes numbness and tingling in the thumb and first fingers. If you have aching or soreness without numbness, a tendon guide is the better place to start.
Can the Repetitive Strain Pain Library diagnose my pain?
No. The guides are for education. They describe common patterns, but several conditions can feel alike, and only an exam can tell them apart. If your symptoms do not fit a guide, keep getting worse or include warning signs, see a doctor.
Do different kinds of hand work strain different areas?
Often, yes. Controller players and heavy phone users tend to strain the thumb. Typing, mouse work and PC gaming more often strain the wrist and finger tendons from clicks, key presses and mouse flicks. Musicians and artists load whatever their instrument or tool asks of the hand, often the fingers and the thumb.
What counts as repetitive strain?
Pain or nerve irritation that builds up from doing the same hand motions many times: typing, clicking, gaming, phone use, playing an instrument, drawing, crafts and many jobs. Most people's hand load comes from several of these at once. That is why it helps to look at your whole day, not only one activity.
Who writes the 1HP Repetitive Strain Pain Library?
The guides are written by Brett Becker, MS, OTR/L, an occupational therapist on the 1HP team with a focus on hand therapy. They draw on our team's work with esports players, desk workers and musicians, and on the research listed at the end of each guide.
Work Without Strain: Game Without Pain
