RSI (Repetitive Strain Injury): Tips for prevention from Blackburn Osteopathy!
A recent article in The Guardian has highlighted the condition RSI, and how it can be managed and prevented. Our Osteopath Nicole Tonkies has summarised the ways in which you can prevent RSI.
Firstly, what is RSI? RSI is the term used for an overuse injury. Muscles, tendons and ligaments become damaged and inflamed due to repetitive movements. It often comes on gradually and affects the hands, wrists, and elbows most commonly.
Symptoms of RSI can include:
- Burning, tingling, or aching pain
- A feeling of fatigue or lack of strength
- Pain is often only felt during the aggravating activity initially, but can begin to cause issues when performing daily tasks like opening jars or lifting
Tips for prevention!
- Take regular breaks from repetitive tasks such as typing: Several short breaks throughout the day (every 30 minutes is a good guide) will give your hands and wrists much needed time to relax.
- Check the ergonomics of your work station: Make sure you keep your wrists flat while typing, with elbows at a right angle and everything from your neck down relaxed. Having your screen at eye level and keyboard positioned so you do not have to stretch or reach will help you do this.
- Use a mouse pad with wrist support: We often blame incorrect keyboard use for RSI but the way we use the mouse can also be a culprit.
- Stretching: Forearm stretches can be useful in managing RSI – with your arm outstretched, use your other hand to pull fingers on the affected side towards the floor, followed by pulling fingers towards the roof. Hold each position for 20-30 seconds.
You can read the full article here https://www.theguardian.com/lifeandstyle/2018/feb/19/seven-ways-to-prevent-and-manage-rsi
