Wrist Pain Prevention - Complete Guide

# Wrist Pain Prevention System

class WristPainAnalysis {
  constructor() {
    this.wristConditions = {
      carpalTunnel: {
        name: 'Carpal Tunnel Syndrome',
        description: 'Compression of median nerve in wrist',
        symptoms: ['Numbness', 'Tingling', 'Weakness', 'Pain'],
        causes: ['Repetitive motions', 'Poor posture', 'Wrist extension', 'Pressure on nerve'],
        prevention: ['Proper wrist position', 'Regular breaks', 'Ergonomic setup', 'Exercises']
      },
      
      tendonitis: {
        name: 'Tendonitis',
        description: 'Inflammation of tendons in wrist',
        symptoms: ['Pain', 'Swelling', 'Stiffness', 'Weakness'],
        causes: ['Repetitive motions', 'Overuse', 'Poor technique', 'Inadequate rest'],
        prevention: ['Proper technique', 'Regular breaks', 'Strengthening exercises', 'Rest']
      },
      
      rsi: {
        name: 'Repetitive Strain Injury',
        description: 'Injury from repetitive motions',
        symptoms: ['Pain', 'Fatigue', 'Weakness', 'Loss of function'],
        causes: ['Repetitive motions', 'Poor ergonomics', 'Inadequate rest', 'Overuse'],
        prevention: ['Ergonomic setup', 'Regular breaks', 'Exercise', 'Proper technique']
      },
      
      wristExtension: {
        name: 'Wrist Extension',
        description: 'Bending wrist upward while typing',
        symptoms: ['Pain', 'Stiffness', 'Reduced range of motion'],
        causes: ['Poor keyboard height', 'Inadequate wrist support', 'Poor posture'],
        prevention: ['Proper keyboard height', 'Wrist support', 'Neutral position']
      }
    };
  }
  
  assessWristRisk(userProfile) {
    const riskAssessment = {
      score: this.calculateRiskScore(userProfile),
      factors: this.identifyRiskFactors(userProfile),
      recommendations: this.generatePreventionRecommendations(userProfile),
      monitoring: this.createMonitoringPlan(userProfile)
    };
    
    return riskAssessment;
  }
  
  calculateRiskScore(userProfile) {
    let riskScore = 0;
    
    // Typing hours per day
    if (userProfile.typingHours >= 8) riskScore += 30;
    else if (userProfile.typingHours >= 6) riskScore += 25;
    else if (userProfile.typingHours >= 4) riskScore += 20;
    else if (userProfile.typingHours >= 2) riskScore += 10;
    
    // Wrist position
    if (userProfile.wristPosition === 'extended') riskScore += 25;
    else if (userProfile.wristPosition === 'flexed') riskScore += 20;
    else if (userProfile.wristPosition === 'neutral') riskScore += 5;
    
    // Break frequency
    if (userProfile.breakFrequency === 'never') riskScore += 20;
    else if (userProfile.breakFrequency === 'rarely') riskScore += 15;
    else if (userProfile.breakFrequency === 'sometimes') riskScore += 10;
    else if (userProfile.breakFrequency === 'regularly') riskScore += 5;
    
    // Ergonomic setup
    if (userProfile.ergonomicSetup === 'poor') riskScore += 20;
    else if (userProfile.ergonomicSetup === 'fair') riskScore += 10;
    else if (userProfile.ergonomicSetup === 'good') riskScore += 5;
    else if (userProfile.ergonomicSetup === 'excellent') riskScore += 0;
    
    // Previous injuries
    if (userProfile.previousInjuries === true) riskScore += 15;
    
    // Exercise routine
    if (userProfile.exerciseRoutine === 'none') riskScore += 15;
    else if (userProfile.exerciseRoutine === 'minimal') riskScore += 10;
    else if (userProfile.exerciseRoutine === 'regular') riskScore += 5;
    else if (userProfile.exerciseRoutine === 'comprehensive') riskScore += 0;
    
    return {
      score: riskScore,
      level: riskScore >= 70 ? 'High Risk' : 
             riskScore >= 50 ? 'Medium Risk' : 
             riskScore >= 30 ? 'Low Risk' : 'Minimal Risk',
      maxScore: 100
    };
  }
  
  identifyRiskFactors(userProfile) {
    const factors = [];
    
    if (userProfile.typingHours >= 6) {
      factors.push({
        factor: 'High Typing Hours',
        risk: 'High',
        description: 'Extended typing sessions increase risk',
        mitigation: 'Take regular breaks, use proper technique'
      });
    }
    
    if (userProfile.wristPosition !== 'neutral') {
      factors.push({
        factor: 'Poor Wrist Position',
        risk: 'High',
        description: 'Non-neutral wrist position increases strain',
        mitigation: 'Maintain neutral wrist position, use wrist support'
      });
    }
    
    if (userProfile.breakFrequency === 'never' || userProfile.breakFrequency === 'rarely') {
      factors.push({
        factor: 'Inadequate Breaks',
        risk: 'Medium',
        description: 'Lack of breaks increases repetitive strain',
        mitigation: 'Take breaks every 30-60 minutes'
      });
    }
    
    if (userProfile.ergonomicSetup === 'poor' || userProfile.ergonomicSetup === 'fair') {
      factors.push({
        factor: 'Poor Ergonomic Setup',
        risk: 'High',
        description: 'Inadequate ergonomic setup increases strain',
        mitigation: 'Improve workstation ergonomics'
      });
    }
    
    if (userProfile.previousInjuries === true) {
      factors.push({
        factor: 'Previous Injuries',
        risk: 'Medium',
        description: 'History of wrist injuries increases risk',
        mitigation: 'Extra precautions, regular monitoring'
      });
    }
    
    return factors;
  }
  
  generatePreventionRecommendations(userProfile) {
    const recommendations = [];
    
    // Ergonomic recommendations
    recommendations.push({
      category: 'Ergonomics',
      priority: 'High',
      recommendations: [
        'Position keyboard at elbow height',
        'Keep wrists in neutral position',
        'Use wrist rest for support',
        'Maintain proper typing technique',
        'Adjust chair and desk height'
      ]
    });
    
    // Break recommendations
    if (userProfile.breakFrequency === 'never' || userProfile.breakFrequency === 'rarely') {
      recommendations.push({
        category: 'Breaks',
        priority: 'High',
        recommendations: [
          'Take breaks every 30-60 minutes',
          'Perform wrist stretches during breaks',
          'Change positions regularly',
          'Use timer reminders for breaks'
        ]
      });
    }
    
    // Exercise recommendations
    if (userProfile.exerciseRoutine === 'none' || userProfile.exerciseRoutine === 'minimal') {
      recommendations.push({
        category: 'Exercise',
        priority: 'Medium',
        recommendations: [
          'Perform wrist strengthening exercises',
          'Include forearm stretches',
          'Practice grip strengthening',
          'Maintain overall fitness'
        ]
      });
    }
    
    // Technique recommendations
    recommendations.push({
      category: 'Technique',
      priority: 'High',
      recommendations: [
        'Use light touch when typing',
        'Avoid excessive force',
        'Maintain relaxed hands',
        'Use proper finger positioning',
        'Avoid wrist extension or flexion'
      ]
    });
    
    return recommendations;
  }
  
  createMonitoringPlan(userProfile) {
    return {
      daily: [
        'Check wrist position every 30 minutes',
        'Take breaks as scheduled',
        'Perform wrist stretches',
        'Monitor for pain or discomfort'
      ],
      
      weekly: [
        'Assess wrist flexibility',
        'Check for any new symptoms',
        'Review ergonomic setup',
        'Adjust exercise routine if needed'
      ],
      
      monthly: [
        'Comprehensive wrist health assessment',
        'Review and update prevention plan',
        'Check equipment condition',
        'Evaluate progress'
      ]
    };
  }
}

class WristExercises {
  constructor() {
    this.exercises = {
      stretching: {
        name: 'Wrist Stretches',
        exercises: [
          {
            name: 'Wrist Flexor Stretch',
            description: 'Extend arm, pull fingers back gently',
            duration: 'Hold 30 seconds',
            frequency: '3 times daily',
            benefits: 'Stretches flexor muscles'
          },
          {
            name: 'Wrist Extensor Stretch',
            description: 'Extend arm, pull fingers down gently',
            duration: 'Hold 30 seconds',
            frequency: '3 times daily',
            benefits: 'Stretches extensor muscles'
          },
          {
            name: 'Prayer Stretch',
            description: 'Press palms together, lower hands',
            duration: 'Hold 30 seconds',
            frequency: '3 times daily',
            benefits: 'Stretches both flexors and extensors'
          }
        ]
      },
      
      strengthening: {
        name: 'Wrist Strengthening',
        exercises: [
          {
            name: 'Wrist Curls',
            description: 'Curl wrist up and down with light weight',
            reps: '10-15 repetitions',
            frequency: '2 times daily',
            benefits: 'Strengthens wrist muscles'
          },
          {
            name: 'Grip Strengthening',
            description: 'Squeeze stress ball or grip trainer',
            reps: '10-15 repetitions',
            frequency: '2 times daily',
            benefits: 'Strengthens grip and forearm muscles'
          },
          {
            name: 'Finger Extensions',
            description: 'Extend fingers against resistance',
            reps: '10-15 repetitions',
            frequency: '2 times daily',
            benefits: 'Strengthens finger extensors'
          }
        ]
      },
      
      mobility: {
        name: 'Wrist Mobility',
        exercises: [
          {
            name: 'Wrist Circles',
            description: 'Make circles with wrist in both directions',
            reps: '10 circles each direction',
            frequency: '3 times daily',
            benefits: 'Improves wrist mobility'
          },
          {
            name: 'Finger Walks',
            description: 'Walk fingers up and down surface',
            reps: '10 repetitions',
            frequency: '3 times daily',
            benefits: 'Improves finger dexterity'
          },
          {
            name: 'Thumb Circles',
            description: 'Make circles with thumb',
            reps: '10 circles each direction',
            frequency: '3 times daily',
            benefits: 'Improves thumb mobility'
          }
        ]
      }
    };
  }
  
  createExerciseProgram(userProfile) {
    const program = {
      daily: this.getDailyExercises(userProfile),
      weekly: this.getWeeklyExercises(userProfile),
      progress: this.createProgressTracking(userProfile)
    };
    
    return program;
  }
  
  getDailyExercises(userProfile) {
    const dailyExercises = [];
    
    // Always include basic exercises
    dailyExercises.push({
      name: 'Wrist Position Check',
      description: 'Check and correct wrist position every 30 minutes',
      duration: '1 minute',
      frequency: 'Every 30 minutes'
    });
    
    // Add specific exercises based on risk level
    if (userProfile.riskLevel === 'High' || userProfile.riskLevel === 'Medium') {
      dailyExercises.push(...this.exercises.stretching.exercises);
      dailyExercises.push(...this.exercises.strengthening.exercises);
    }
    
    if (userProfile.riskLevel === 'High') {
      dailyExercises.push(...this.exercises.mobility.exercises);
    }
    
    return dailyExercises;
  }
  
  getWeeklyExercises(userProfile) {
    return [
      {
        name: 'Wrist Health Assessment',
        description: 'Weekly assessment of wrist health',
        duration: '10 minutes',
        frequency: 'Once per week'
      },
      {
        name: 'Exercise Program Review',
        description: 'Review and adjust exercise program',
        duration: '5 minutes',
        frequency: 'Once per week'
      },
      {
        name: 'Ergonomic Setup Check',
        description: 'Check and adjust ergonomic setup',
        duration: '10 minutes',
        frequency: 'Once per week'
      }
    ];
  }
  
  createProgressTracking(userProfile) {
    return {
      baseline: userProfile,
      weeklyAssessments: [],
      improvements: [],
      goals: this.setWristHealthGoals(userProfile)
    };
  }
  
  setWristHealthGoals(userProfile) {
    const goals = [];
    
    if (userProfile.wristPosition !== 'neutral') {
      goals.push({
        area: 'Wrist Position',
        current: userProfile.wristPosition,
        target: 'Neutral',
        timeline: '2-4 weeks'
      });
    }
    
    if (userProfile.breakFrequency === 'never' || userProfile.breakFrequency === 'rarely') {
      goals.push({
        area: 'Break Frequency',
        current: userProfile.breakFrequency,
        target: 'Regular',
        timeline: '1-2 weeks'
      });
    }
    
    if (userProfile.ergonomicSetup === 'poor' || userProfile.ergonomicSetup === 'fair') {
      goals.push({
        area: 'Ergonomic Setup',
        current: userProfile.ergonomicSetup,
        target: 'Good',
        timeline: '2-4 weeks'
      });
    }
    
    return goals;
  }
}

class ErgonomicWristSetup {
  constructor() {
    this.setupGuidelines = {
      keyboard: {
        height: 'Elbow height when sitting',
        angle: 'Slight downward angle',
        position: 'Centered in front of user',
        support: 'Wrist rest for support'
      },
      
      mouse: {
        height: 'Same level as keyboard',
        position: 'Close to keyboard',
        support: 'Mouse pad with wrist support',
        movement: 'Minimal arm movement required'
      },
      
      chair: {
        height: 'Feet flat on floor',
        armrests: 'At elbow height',
        support: 'Lumbar support',
        position: 'Close to desk'
      },
      
      desk: {
        height: 'Elbow height when sitting',
        space: 'Adequate space for keyboard and mouse',
        surface: 'Smooth, non-reflective surface',
        organization: 'Minimize reaching'
      }
    };
  }
  
  evaluateCurrentSetup(currentSetup) {
    const evaluation = {
      score: this.calculateSetupScore(currentSetup),
      issues: this.identifySetupIssues(currentSetup),
      recommendations: this.generateSetupRecommendations(currentSetup)
    };
    
    return evaluation;
  }
  
  calculateSetupScore(currentSetup) {
    let score = 0;
    const maxScore = 100;
    
    // Keyboard height (25 points)
    if (currentSetup.keyboard.height === 'elbow_height') score += 25;
    else if (currentSetup.keyboard.height === 'close') score += 20;
    else if (currentSetup.keyboard.height === 'far') score += 10;
    else score += 5;
    
    // Wrist position (25 points)
    if (currentSetup.wrists.position === 'neutral') score += 25;
    else if (currentSetup.wrists.position === 'mostly_neutral') score += 20;
    else if (currentSetup.wrists.position === 'sometimes_neutral') score += 10;
    else score += 5;
    
    // Wrist support (25 points)
    if (currentSetup.wrists.support === 'excellent') score += 25;
    else if (currentSetup.wrists.support === 'good') score += 20;
    else if (currentSetup.wrists.support === 'fair') score += 10;
    else score += 5;
    
    // Mouse position (25 points)
    if (currentSetup.mouse.position === 'close') score += 25;
    else if (currentSetup.mouse.position === 'moderate') score += 20;
    else if (currentSetup.mouse.position === 'far') score += 10;
    else score += 5;
    
    return {
      score: score,
      percentage: (score / maxScore) * 100,
      rating: score >= 80 ? 'Excellent' : 
              score >= 60 ? 'Good' : 
              score >= 40 ? 'Fair' : 'Poor'
    };
  }
  
  identifySetupIssues(currentSetup) {
    const issues = [];
    
    if (currentSetup.keyboard.height !== 'elbow_height') {
      issues.push({
        issue: 'Keyboard Height',
        severity: 'High',
        description: 'Keyboard not at proper height',
        impact: 'Wrist strain, poor posture'
      });
    }
    
    if (currentSetup.wrists.position !== 'neutral') {
      issues.push({
        issue: 'Wrist Position',
        severity: 'High',
        description: 'Wrists not in neutral position',
        impact: 'Increased risk of injury'
      });
    }
    
    if (currentSetup.wrists.support === 'poor' || currentSetup.wrists.support === 'none') {
      issues.push({
        issue: 'Wrist Support',
        severity: 'Medium',
        description: 'Inadequate wrist support',
        impact: 'Wrist fatigue, discomfort'
      });
    }
    
    if (currentSetup.mouse.position === 'far') {
      issues.push({
        issue: 'Mouse Position',
        severity: 'Medium',
        description: 'Mouse too far from keyboard',
        impact: 'Increased reaching, shoulder strain'
      });
    }
    
    return issues;
  }
  
  generateSetupRecommendations(currentSetup) {
    const recommendations = [];
    
    if (currentSetup.keyboard.height !== 'elbow_height') {
      recommendations.push({
        category: 'Keyboard',
        action: 'Adjust keyboard height',
        description: 'Position keyboard at elbow height',
        priority: 'High'
      });
    }
    
    if (currentSetup.wrists.position !== 'neutral') {
      recommendations.push({
        category: 'Wrists',
        action: 'Improve wrist position',
        description: 'Keep wrists in neutral position',
        priority: 'High'
      });
    }
    
    if (currentSetup.wrists.support === 'poor' || currentSetup.wrists.support === 'none') {
      recommendations.push({
        category: 'Wrists',
        action: 'Add wrist support',
        description: 'Use wrist rest or support pad',
        priority: 'Medium'
      });
    }
    
    if (currentSetup.mouse.position === 'far') {
      recommendations.push({
        category: 'Mouse',
        action: 'Reposition mouse',
        description: 'Move mouse closer to keyboard',
        priority: 'Medium'
      });
    }
    
    return recommendations;
  }
}