by Matt Weik, BS, CSCS, CPT, CSN
Have you ever experienced wrist pain after a long day at the computer or felt your elbow ache after a game of tennis or a round of golf? If so, you might be dealing with one of the many forms of Repetitive Strain Injury (RSI).
RSI can affect nearly any part of your upper body, including wrists, hands, elbows, shoulders, and arms. It is a condition caused by repetitive motions or overuse, leading to pain and discomfort.
Understanding RSI, its causes, symptoms, and treatment options, such as osteopathy, can help you manage and prevent these injuries effectively.
In this article, we will dive deeper and learn more about Repetitive Strain Injury (RSI) and how to reduce the symptoms or cure them.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements to your current regimen.
What Is Repetitive Strain Injury (RSI)?
Repetitive strain injury (RSI) comprises a variety of painful conditions affecting the muscles, tendons, and other soft tissues.
RSI is primarily caused by the repetitive use of a specific body part, often linked to certain tasks or occupations, though leisure activities can also be culprits.
Unlike a typical strain resulting from a sudden injury, RSI symptoms can linger far longer than the usual recovery period for standard strains.
The term overuse injury is also used to describe conditions involving excessive use of muscles, tendons, or soft tissues.
Symptoms of Repetitive Strain Injury
RSI has numerous potential causes and a variety of symptoms. Here are some general symptoms:
- Tingling, particularly in the hand or arm
- Loss of strength
- Throbbing or pulsating sensation in the affected area
- Loss of sensation
- Tenderness or pain in the affected muscle or joint
Additional symptoms may vary depending on the specific body part affected.
Causes of RSI
RSI can develop from repetitive movements, which, over time, can damage your muscles and tendons. Certain activities can increase your risk for RSI, including:
- Maintaining the same posture for long periods
- Stressing the same muscles through repetition
- Lifting heavy objects
- Holding an abnormal posture for extended periods, such as keeping your arms above your head
- Being in poor physical condition or not exercising enough
- Previous injuries or conditions, such as a wrist, back, or shoulder injury, or a rotator cuff tear, can also make you more susceptible to RSI
RSI risk isn’t limited to desk jobs. Other occupations involving repetitive movements include:
- Construction workers who use power tools
- Dental hygienists
- Musicians
- Bus drivers
- Cooks
- Cleaners
How Is RSI Diagnosed?
A healthcare provider begins diagnosing a repetitive strain injury by reviewing your symptoms and noting which activities increase or reduce them.
Next, a physical exam is performed, which may include palpation (gentle touching of the affected joint) and assessment of your range of motion and strength.
To confirm an RSI diagnosis and evaluate the extent of damage to the affected structures, healthcare providers often use imaging techniques. These can include:
- Ultrasound
- X-ray
- Magnetic Resonance Imaging (MRI)
- Computed Tomography (CT) scan
How To Prevent Repetitive Strain Injury
RSIs are particularly common in the workplace. But don’t worry, there are ways to prevent these injuries or reduce the severity of your symptoms.
Below are some ways you can prevent RSI:
1. Maintaining a good posture
Maintaining proper posture is crucial in reducing the risk of developing an RSI. This means keeping a balanced, relaxed sitting or standing position with minimal leaning or reaching.
Position your computer monitor about an arm’s length away, with the top edge at or slightly below eye level.
2. Your chair matters
Adjust your chair to the correct height to ensure your back is supported.
Your chair height should align with your keyboard and mouse, allowing your forearms to be roughly parallel to the ground while your upper arms rest comfortably at your sides.
3. Physiotherapy
Going to a physiotherapist can assist in restoring movement and function in the affected part of your body. It’s generally best to stay as active as possible.
A physiotherapist will guide you in doing this with minimal pain. They will also help you stretch and strengthen any affected muscles and improve your posture.
Additionally, physiotherapists may offer therapies to manage pain, such as TENS (transcutaneous electrical nerve stimulation) machines and ultrasound therapy.
4. Regular stretch
Stretching your neck, back, and shoulder muscles helps prevent them from becoming too tight. Also, make a habit of wiggling your fingers and toes and flexing your wrists throughout the day.
5. Alternate between sitting and standing
If you can use a desk that can be adjusted from standing height to sitting height, that would be great for preventing RSI. You should focus on standing for 20-30 minutes per hour.
