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The most frequently mentioned complaints in an office work environment are back problems, as well as shoulder and neck tension. But another complaint that often results from working with a mouse or keyboard is pain in the wrists, also known as carpal tunnel syndrome or tendon sheath inflammation. Excessive strain on the fingers can cause inflammation or swelling in the forearm and hand area and may also become visible through redness. At first these pains are only felt during movement, but later they can also occur at rest and become extremely painful.
In this article I'll show you various possible solutions for such problems and explain in detail the features of ergonomic wrist rests for the mouse and keyboard.Cause of tendon sheath inflammation in the office
A classic tendon sheath inflammation is caused by a repeatedly recurring movement of the fingers and leads to inflammation of the tendon in the region of the hand and forearm. Most often when typing or clicking the wrist has an incorrect posture and is in a “bent position”. Over time this can manifest as pain in the fingers and parts of the hand. A tingling sensation or radiation of the pain into the arm is also possible.
There are other causes of wrist pain, such as arthritis or osteoarthritis, as well as injuries suffered like fractures and sprains.
However, a large portion of wrist complaints is caused by incorrect posture, overuse of the fingers and the lack of an ergonomic wrist rest. This is not yet so dramatic if you don’t ignore the pain and take active measures against it. But if you continue as usual with typing on the keyboard and clicking with the mouse, it can certainly lead to a chronic problem. The sooner a solution for tendon sheath inflammation or carpal tunnel syndrome is found, the easier the recovery and in many cases this leads to a total cure of such illnesses. Very often ergonomic wrist rests for office work help, which are available both for typing and for working with the mouse. The range is very wide and it’s not always clearly visible which wrist rests or palm rests are effectively ergonomic and actually provide good benefit.
How do wrist rests work?
An ergonomic wrist support prevents the wrist from bending and thus can avoid inflammation of the tendons. When using a palm rest, the wrist forms a horizontal line with the forearm.
To avoid tension or bending in the wrist, an ergonomic wrist rest for the mouse and keyboard should have a minimum height of at least one finger’s thickness. However, it depends on the mouse or keyboard used, and the higher they are, the greater the risk of tenosynovitis or carpal tunnel syndrome if you continue working without a wrist rest. Since there are many different variants and shapes of mice and keyboards, you really have to make sure that the wrist no longer bends with the support you use and forms a horizontal line with the forearm. Ideal are wrist rests with an adjustable thickness, so the thickness can be adjusted more or less.
An ergonomic wrist support relieves the tendon sheaths and thus removes tension in the tendons.
Types of wrist rests or palm rests
The differences between wrist rests are not only in the various shapes, but also in the outer and inner materials, their composition, the hardness of the pad, the thickness, breathability, color and, finally, the possibility of cleaning them.
Material
There can already be differences in the outer and inner material of an ergonomic wrist rest. There are versions made of only one material, but most palm rests have a specific outer material and additionally a different filling material. It must be said that a large portion of ergonomic wrist supports are made of synthetic material may cause reactions in sensitive skin or lead to sweating.
From synthetic to sustainable materials
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FAUX LEATHER
Faux leather is made from PVC (polyvinyl chloride) and serves as an imitation of real leather. Faux leather can come very close to real leather in feel and appearance and is in some cases barely distinguishable from the natural product. Faux leather is much cheaper than real leather and offers great durability, good elasticity and is available in many colors and surface textures. A major disadvantage is the lack of breathability, which in combination with a wrist rest and human skin can quickly lead to sweating.
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NYLON
Is a synthetic material that is very tear-resistant and elastic. It feels silky and has breathable properties. Nylon is often processed together with other materials.
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ELASTOLLAN®
A particularly tear-resistant fabric that offers high elasticity and good properties for bonding or welding. In textiles or fabrics, Elastollan is combined with other synthetic materials such as polyester or polyether.
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MICROFIBER
Microfiber is a low-maintenance and durable material that is mainly made from polyester. It feels soft and the fabric has breathable properties.
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TREVIRA (flame-retardant fabric)
Trevira consists of polyester fibers and is a fabric that is difficult to ignite without requiring subsequent treatment or impregnation. It is a sought-after textile for hospitals, events venues, the office chair sector and also for the automotive industry. Trevira is available in different structures and a wide color palette.
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GEL
Gel is a 'pudding' a similar material and derived from the name «gelatin». It is often used as a filler or also in the preparation of medicines or in food. Gel is soft and deformable, but not breathable.
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RUBBER
From the sap of rubber trees one obtains the milky latex, which can be further processed into rubber. Rubber is a very stretchable and elastic material with water-repellent properties. Over the years, however, it can become brittle and prone to cracking.
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COTTON
Cotton is obtained from a plant natural fiber and ultimately spun into yarn. Cotton is not only pleasantly soft, tear-resistant and elastic, but can be washed at high temperatures and is easy to dye.
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WOOL
Wool consists of an animal natural fiber, mostly from sheep. Wool is an ideal heat insulator and at the same time has a thermoregulating property that wicks moisture away much faster than cotton.
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LINEN
Linen is produced from the flax plant. Linen has dirt-repellent properties, is robust and has a cooling effect.
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TENCEL®
Tencel is an innovative and at the same time ingenious fabric that feels as soft as silk, yet remains elastic and has high tear strength. Because of the many positive properties of Tencel, fabric specialists already refer to it as a «comfort fiber». Tencel is a 100% natural material and is obtained from sustainably managed eucalyptus trees. Tencel is also a surprisingly ecological material, because its production requires 10x less water than cotton and the fiber is completely biodegradable. Tencel has the ability to neutralize odors, such as sweat, and is washable up to 30° C. In addition, it has a thermoregulating property, cooling when warm and conversely feeling pleasantly warm when cold. The Tencel fabric is further attributed a Said to be highly skin-friendly and is therefore also absolutely popular with allergy sufferers.
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WOOD
Wood is one of the oldest materials used by humankind and is a completely natural raw material. Wood comes in different hardnesses and colors and has the advantage of being very strong and easy to work with. However, wood always feels hard.
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FOAM
This is a plastic that has many pores as its structure and is therefore very lightweight and highly deformable. When producing foam, different components are mixed together, resulting in different qualities of foam.
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MEMORY FOAM
Memory foam responds slowly to pressure and adapts to the shape under load. After a load, memory foam returns to its original form. Memory foam is especially popular in anatomical mattresses or in certain sports shoes. One disadvantage of memory foam is heat buildup.
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SMALL PLASTIC BEADS
Plastic beads are made from synthetic resins or plastic. Various sizes, colors and shapes can be produced.
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MILLET HUSKS
Millet is a cereal and belongs to the family of sweet grasses. Millet husks are the protective covering around the millet grain. So it is the shell around the millet kernel. Because the millet husk shells are round, small and smooth, they have an ideal property as a filling material in a pillow to adapt under load. Therefore, millet husks are a popular filling material for head pillows and ergonomic wrist rests. Because the millet plant absorbs many minerals, the millet husks have a calming effect and have a positive effect on tension. Millet husks are 100% natural, breathable and thermoregulating. There is also certified organic millet husks.
Fixed or movable wrist support?
Most Wrist rests for computers are designed so that they are not movable on the desk. This is sometimes desirable when you don’t need to make many movements with the mouse. Fixed wrist supports are also widespread in the gaming sector, because you always play from the same position. Another reason for an immovable palm rest can be the speed of the mouse, i.e. when the DPI-Wert is high and the mouse only needs to be moved minimally to move the cursor.
When typing on the keyboard the same position is often desired as well, so a fixed wrist rest seems ideal. With a trackpad or a trackball only the ball is moved and therefore fixed positioning for such devices is a must.
Which type of wrist rest is fundamentally best from an ergonomic point of view? A fixed or a movable pad?
In ergonomics it has long been known that movement is a magic formula and thus an important solution for many common office ailments. Especially for problems like back pain, neck tension, headaches and shoulder tension, ergonomists and workplace safety specialists encourage more movement. Of course the necessary ergonomic aids belong here too, like an ergonomic office chair, a correctly positioned and adjusted monitor, ergonomic accessories such as a laptop stand, a vertical mouse or of course an ergonomic wrist rest for the mouse and keyboard.
Because additional movement of the wrist also has a positive effect, this should therefore be encouraged as much as possible. The effects of increased hand movement can also positively affect the arms, shoulders and neck, since the human body functions as a connected whole. Additional movement generally creates a greater sense of well‑being, even if these are sometimes only micro-movements. From an ergonomic standpoint it is absolutely advisable to choose a movable ergonomic wrist rest, and you should make an effort at an office workstation to avoid fixed and rigid body postures.
How firm should an ergonomic wrist rest for computers be?
With an ergonomic office chair you must pay attention to it should be ensured that the seat cushion has a certain softness and has no edges anywhere, so that good blood circulation is maintained. The same concept applies to an ergonomic wrist rest for the mouse and keyboard. So if the wrist pad is too hard, this can on the one hand impair blood circulation and, with prolonged use, also inflame and redden the skin. Over time this can develop into a chronic condition and cause constant pain under strain. Therefore, when choosing a wrist rest for office work you should make sure it is not too hard and does not cause pressure points.
A wrist pad that is too soft is likewise counterproductive, because the necessary support function is lost or you sink in so far that the hard surface or edges become noticeable.
The ideal ergonomic wrist support isn't completely hard but also not super soft, it's a mix and may even allow hardness adjustment.
How wide and deep should a wrist rest for mice, keyboards and laptop be?
Mouse
The width for the mouse should be such that the wrist can be well supported, while an overly wide palm rest doesn't make much sense because it will just conflict with other objects on your desk.
The depth should be at most one hand-width. Better a little less, but still so that the wrist is supported across the whole area and not just at a single point.
Keyboard
For the keyboard it depends on whether a numeric keypad is included or not. The wrist rest must certainly not be too short for typing, and if a numeric keypad is present, it must also be included in the width of the palm rest. If the wrist rest is too long, it can possibly be used for the mouse at the same time. This can be the case with short keyboards and a simple mouse, as is often used with Appel products. However, an overly wide wrist rest doesn't make sense if it blocks other devices or items.
For depth the keyboard must not be pushed too far away, rather, an ergonomic wrist rest for typing should be at most one hand’s width deep. Slightly less deep would be advisable, since the keyboard should be positioned as close to the body as possible so the upper body doesn’t lean forward.
Laptop / Notebook
With a laptop or notebook the same applies as with the keyboard: make sure the entire width is supported by a wrist rest and that your wrists never feel restricted by the width, but always have a support.
The depth for an ergonomic wrist rest for a laptop should also be at most one hand’s width deep.
How high should a wrist rest be for office work?
Here it’s crucial how high the mouse, keyboard or laptop / notebook is and specifically how high the front edge or the front curve is.
Computer mice come in all sorts of shapes and curvatures, which makes a general statement difficult. In general, wrist pads for mice don’t need to be so high. Just check that your wrist when using an ergonomic wrist rest for the mouse isn’t bent and forms a horizontal line with your forearm.
With a vertical mouse, on the other hand, you don’t need to use a palm rest, because the vertical posture of the wrist already provides an optimal solution for preventing tenosynovitis or carpal tunnel syndrome.
Keyboards come in different thicknesses and some have little feet at the back to tilt them up, which, by the way, is ergonomically pointless. Avoid using those feet and keep them folded in, because otherwise the wrist has to bend additionally. As a rule of thumb, an ergonomic wrist rest should be at least one finger’s thickness higher than the front edge of the keyboard.
The ergonomic wrist rest for the laptop or notebook has roughly the same requirements as a keyboard, and the same applies that the palm rest should be slightly higher than the front edge of these devices. Your wrists should ideally be positioned when using a slightly raised ergonomic wrist support for your laptop so you can type comfortably and avoid any awkward bend in your wrist.
Check with all input devices that your wrist, when supported, forms a horizontal line with your forearm and is not bent anywhere.
Ventilation and massage in a wrist rest for office work
Especially when you work at the screen for hours in warmer temperatures and frequently have your hands on the keyboard or mouse while also resting your wrist on a palm rest, unpleasant sweating can occur. Some suppliers of ergonomic wrist supports advertise that their products have a ventilating function or use materials that have a cooling effect.
Such materials are primarily natural fabrics. Anything made of polyester, gel, faux leather or other synthetic materials has no or only limited breathability. If you use such materials and sweating occurs, the sweat cannot be transported away and remains stuck to the pad, making the unpleasant feeling of moisture on the skin noticeable.
Natural materials can deal with sweating much better. The advantage of natural fabric covers, like Tencel, wool or linen, is not only that you don’t sweat at all or sweat less, but that moisture can be processed and wicked away. At the same time, the internal materials of a wrist rest are also crucial. These should certainly also possess breathability so that a kind of ventilation is ensured. Some foams have small holes that allow airflow. An ideal filling material is millet husks from Mother Nature, because the small, rounded shells create good ventilation and wick moisture much better than any other synthetic material.
As for massage in a wrist rest for computer use, some pads contain small plastic beads as filling. These promote circulation when the wrist moves and thus create a small massage effect. More important than a massage, however, is a pleasant padding so that there are no pressure points on the wrist and blood circulation remains well ensured, even after hours of use.
Does color play a role in an ergonomic wrist rest?
Most wrist rests come in black. This is generally the classic office colour you find on most office chairs, monitors, mice and other devices in the office. With black you’re on the safe side, as it stays timeless and isn’t subject to fashions.
On the other hand, a certain shade in an office can’t hurt. Colours can appeal to emotions and even the subconscious is influenced by colours. For example, the colour red radiates warmth and joie de vivre. Grey has a calming and harmonious effect, while blue boosts performance and radiates calm.
It can certainly be interesting if not almost everything in an office or home office is black and you dare a little splash of colour here and there. Women are generally bolder than men when choosing colours and love to add colour accents. I’ve often noticed that “men’s offices” tend to be classically furnished, whereas “women’s offices” generally come across as more colourful, fresher and livelier. Since neither one nor the other is right or wrong, everyone has to decide for themselves whether they want to set nuances with colours or prefer a more conservative look.
For ergonomic wrist rests for mouse and keyboard, several manufacturers offer different colours for the covers. Some also offer full prints or a variety of patterns. After all, you need to feel comfortable in the chosen look and the choice of colour remains a matter of taste, but it can effectively trigger a positive effect.
Care of ergonomic wrist supports
Especially for a wrist rest that you use almost daily, the question of care and how to clean such pads from dirt is justified.
Here synthetic wrist supports certainly have an advantage, as they can be easily cleaned with water can be cleaned. If you additionally use a cleaning agent, depending on the type of agent this can attack the plasticizer in the plastic or other synthetic materials and eliminate it over time. This can, after some time and depending on sun exposure to the pad, lead to cracks. In general you should know that some synthetic materials can become brittle over time, especially in cheap products where correspondingly inexpensive material is used that effectively has an expiration date.
Often it's enough to simply clean the pad with a damp cloth and then wipe it dry afterwards.
With wrist rests that have a removable outer cover the problem is even easier to solve and you can sometimes even wash the fabrics in the washing machine. It's important that you dry the cover well afterwards so that mold cannot form. If the fabric cannot be removed, it's also recommended to clean the fabric with a damp cloth to remove dust. Afterwards the cleaned area must be dried well and you may want to leave the ergonomic wrist rest in a warm place for a moment.
Light colors logically get dirty faster than dark ones. But what must also be considered is that especially black fabrics also make all light stains, as well as dust, very visible. You have this problem less with gray shades.
Are there other solutions than "normal" ergonomic wrist rests?
Ergonomic keyboards
Among keyboards there are versions with an integrated palm rest, both in conventional and in ergonomically split keyboards. Ergonomically split keyboards are split in the middle and you can thus place your hands on the keyboard at an open angle. Ergonomic keyboards are a real help for many people, but they remain something you have to get used to and are only suitable if someone really masters the 10-finger system well.
Keyboards with an integrated palm rest are built so that at the end of the front edge there is a sloped surface that runs downwards, on which the wrists can be supported.
Vertical mouse
With the A vertical mouse is an ideal solution. With it you don’t need an ergonomic wrist rest anymore, because the wrist doesn’t lie flat on the desk but is slightly angled to the side, and you hold the mouse as if shaking hands. In this position the forearm is relieved and the two forearm bones, ulna and radius, are almost parallel to each other. If the wrist, on the other hand, lies flat on the desk, the ulna and radius are twisted and a slight tension in the forearm is the result.
In some people, while using a vertical mouse, the upright position can cause redness of the skin on the side of the palm, since this area of the hand is rarely stressed and is therefore somewhat more sensitive. Generally speaking, vertical mice are a top ergonomic solution for people who have more serious problems with a tendon sheath inflammation (Tendovagnitis) or carpal tunnel syndrome, or where the classic ergonomic wrist rest for the mouse does not completely prevent the pain.
Wrist brace
Another solution could be a wrist brace, although this really only concerns people with more severe or even chronic pain associated with a tendon sheath inflammation. A wrist brace is a kind of splint with a bandage that is applied around the forearm and wrist. This prevents certain movements from being performed and immobilizes the wrist so it can recover.
A drawback of a wrist brace can be increased heat buildup.
Also available on the market are wrist supports that are attached similarly to wrist braces but made of an elastic fabric, similar to a glove but without fingers and only for the wrist. On the underside, i.e. at the pulse, there is an integrated soft support. This way you always have the ergonomic wrist support attached to your wrist and can move completely freely.
Final considerations
Since typing on a keyboard and clicking with a mouse have become normal everyday activities for most people, wrist pain should be taken seriously. Any problems of a tendon sheath inflammation should be treated as quickly as possible to prevent them from turning into chronic pain. A small investment in an ergonomic wrist rest for the mouse and keyboard can often eliminate the problem right at the root.
Although the range of ergonomic wrist supports is large, it can still happen that you don’t immediately find the ideal solution. It can therefore be worth testing another product to see whether it increases your comfort. Especially if you develop hard or reddened skin or feel tingling, you should definitely look for a different solution.
I personally don’t have wrist problems, but for some time I’ve been using a wrist rest filled with millet husk as a preventive measure and I’m absolutely thrilled with it. What I especially appreciate about the millet husk is that it can be shaped easily, so your palms can find a completely comfortable position. In addition, the silky outer fabric made of Tencel, which has never made me feel sweaty even in warm temperatures, feels extremely pleasant.
If you don’t have a vertical mouse or a keyboard with a palm rest, I can only recommend an ergonomic wrist rest. Whether as prevention or to nip an emerging problem in the bud. This not only secures you a better ergonomic workstation, but also makes life behind the screen a notch more comfortable.
If the topic of office or home office ergonomics appeals to you and you want to go deeper, I can recommend my book «Wellness in the Office». Combined with humorous drawings, I share 50+1 tips to help turn your office into a little paradise.
50+1 tips, that turn the office into a little paradise
