How To Prevent Repetitive Strain Injury RSI

22 Tips on how to prevent repetitive strain injury (RSI)

Depending on what you spend your time doing every day, you may be at risk for a repetitive strain injury (RSI). In 2007, a BBC Health report calling for “urgently needed” evidence on RSI sufferers gave an estimate of around 5-10% of the world’s population.

For people in certain occupations – they noted dressmakers and secretaries – the rate is as high as 40%. On the bright side, you can take measures to protect yourself from these painful injuries and illnesses. Because causality is a major consideration in diagnosing them, they can be targeted proactively.

Also, while these injuries are mainly attributed to jobs, they come from other activities, such as sports. Even children can get them. In this tutorial, you will learn more about repetitive strain injuries. In particular, we will explore how to prevent repetitive strain injury and give you an overview of how RSI is diagnosed and treated by physicians.

Take heart. You have a great many options.

Repetitive Strain Injury (RSI) – Overview

Repetitive strain injuries have been called by numerous other names, including: 

• Occupational Overuse Syndrome
• Cumulative trauma disorder
• Overuse injury, 
• Repetitive Motion Injury and 
• Repetitive stress injury.

In fact, the term RSI is a catchall for a range of acute upper-body injuries. These include acute, local injuries such as carpal tunnel syndrome, trigger finger, tennis elbow, and injuries as serious as fibromyalgia. The list includes more than 100 different types of overuse illnesses and injuries.

Generally, repetitive strain injury seems to be a recent phenomenon, even more, prevalent as we seclude ourselves indoors. As we comply with shelter-in-place orders, we rely more on devices for work, school and entertainment. Nonetheless, RSIs have been diagnosed since the 17^th century. 

The father of occupational medicine

As a young med student at Italy’s Parma University in the mid-1600s, Bernardino Ramazzini took an interest in diseases suffered by workers. Years later, as chair of medicine theory at the University of Modena, his life’s work involved visiting job sites to observe workers and interview them about their aches and pains.

This is the basis for the diagnosis procedure used today, which includes “careful occupational history, physical findings and accurate diagnostic testing, when possible.” (O’Neil, Forsythe & Stanish, 2001).

Ramazzini taught his students about what he learned at Modena. He became the father of occupational medicine. His book, “De Morbis Artificum Diatriba” (Diseases of Workers), was printed first in Modena in 1700 and again in 1713, as a second edition. Ramazzini’s work was on adults in the workplace, but children are also affected by this disease group. 

RSI in children and young adults

According to Johns Hopkins All Children’s Hospital, the rates of repetitive strain injuries are on the rise even for teenagers as they spend more time in front of computers and playing video games. Kids who play instruments can suffer from RSI as well.

They also say that the injuries occur largely at joints and in the heels, in areas referred to as “growth plates”. Growth plates are the places at the ends of bones that contain rapidly multiplying cells for bones to elongate as they grow. Johns Hopkins staff members hypothesize that teens may be more susceptible because so much growth occurs during those years of a person’s life. 

How does RSI happen?

Although RSIs have been around for at least the last 400 years, rates of upper extremity disorders have increased dramatically over the last 50 years. In fact, one consequence of the world’s response to the coronavirus pandemic will likely be much more repetitive strain injury (RSI) cases in the short run.

Indeed, computer use has been a major culprit in modern life. Now, we rely on them more than ever to live our daily lives for work, communication and entertainment.
If you have a (home) office job that requires a lot of sitting and typing this guide to improve posture will offer you helpful tips to proactively prevent RSI injury.

In addition to prolonged computer use, traditional factory-type work is problematic. The world’s population has grown, and along with it, so has demand for factory-produced goods and foods. The repetitive movements required of people on assembly lines to meet the demand can create these problems. Indeed, not all of these jobs have been automated. Those that still require human beings to complete are oppressively repetitive and can, therefore, by nature, put stress on joints and tissues. 

Who is most at risk?

Some professions are more at risk for repetitive strain injuries. These include supermarket cashiers, assembly line workers, writers, and people who work primarily on computers. In some vocations, such as plumbing, carpentry, and electrical work, workers are also at risk. In the food industry, butchering and slaughterhouse work (like other types of assembly line work) put people at risk for RSI. 

Some activities attributed to repetitive strain injuries include: 

• Sports, including tennis, golf, baseball (pitchers), and long-distance running. 
• Bass fishing
• Playing certain musical instruments.

How to prevent RSI injury?

1. Get in the know – Awareness is the strongest weapon against RSI. 
2. Workflow assessment – Based on what you learn, either you or the occupational safety managers on your job can take a look and see what is working and what is causing or has the potential to cause injury.
3. Rework daily schedule – Think intervals. Schedule yourself so you are not spending long stretches of time doing repetitive tasks in unhealthy positions. 
4. Improved nutrition (Including proper hydration) – Which foods cause inflammation? Which ones combat it? Are you drinking enough water every day? 
5. Change it up – Change your furniture, positioning and, if possible, change your activities altogether. 

We will dig deeper into these 5 extremely effective RSI prevention strategies below. 

How To Prevent Repetitive Strain Injury (RSI)

1. Get In The Know 

Awareness is your strongest weapon against repetitive strain injuries. Much has been written about RSI. You can find information about individual ailments also. If you have never suffered an RSI injury, reading about the entire grouping could be helpful. 

Perhaps you might recognize something in a description of some of the early warning signs. You may spot your sport or job title in a list of high-risk professions. Deeper digging can help you understand what it is about what you are doing that may be putting you at risk of developing a repetitive strain injury.

You can also find out what specific injuries are common for these activities. Some repetitive strain injuries are minor, while others may require surgery. Armed with this information, you can avoid what could potentially be a lifetime of pain. 

One chiropractor recommends that you log any symptoms or pains you may be having every day. This information can help you know what to read or ask about. You will, in turn, get a better understanding of any oncoming or existing repetitive strain injury you may have and what brought it on. 

For example, as I learned about this problem and some prevention methods, I immediately incorporated stretching into my mornings. Also, for all the computer work I do, I implemented a few pieces of advice. These include supporting my lower back with a cushion and taking interval breaks after each hour I work. 

Educate your kids about repetitive strain injury topics and risks as well. The earlier they know, the more aware and habitually preventative they can be as they grow. 

2. Workflow Assessment 

In some jurisdictions, there are laws in place requiring employers to conduct assessments of the worksite. The assessment aims to determine whether employees are at risk for occupational overuse injuries and illnesses. 

Such an assessment should look at the physical actions the employee must do. It should examine what parts of the body are used to complete the actions and if the actions can cause harm over time. The assessment also needs to take a look at the work environment, including machinery and furniture. 

Employers need to consider the positioning, height, and ergonomics. With some research, you could do this for yourself. Once your employers have some answers, they may be required by law to change anything that the assessment revealed as a threat. 

3. Rework Your Daily Schedule 

How you structure your days can make a huge difference in RSI injury prevention. Right from the start, stretching and exercising can loosen up your muscles and joints.

Warming up before working out or playing sports is a common and wise practice. Schedule yourself some warm-up time before you hit the computer or head out to work every day. Try these effective finger exercises to relax and tired muscles and joints.

During the day, reconsider how you break up your work. Traditionally, workers take a long break, like a lunch break. Studies have shown that small breaks in intervals are actually better for reducing the risk of RSI injury.

The problem with the “lunch break” day plan is that it requires you to then work for long periods of more than 1-2 hours. If your work is repetitive in a way that can increase the risk of RSI injury, this can be troublesome. One minute stretch breaks every 45 minutes can help reduce such risks. See the link above for tips and exercises.

Working from home empowers you in this area. You can sit on your computer for a one-hour stretch, then switch to another activity or task and come back for another hour a bit later. Indeed, depending on what you spend your time on, you may find it helpful to set timers to remind you to take interval breaks. If it’s just a break and not a transition, get up, stretch and step outside or to a window if possible. 

4. Improved Nutrition 

Hydration: According to Dr. Timothy Jameson, a doctor of chiropractic in California, it is important to drink water to prevent RSI injury. In his article on muscianshealth.com, he specifies spring water or filtered water.

His recommendation is to drink 8 oz of water every two hours. Dr. Jameson wrote, “The tissues of your body are composed mostly of water. Dehydration inhibits the healing process.” He also recommends avoiding caffeinated beverages and alcohol, as they dehydrate the body. He goes on to write that “The stimulating effect of caffeine will also tense your muscles.” 

Eating: Inflammation is a symptom of a great many RSIs. Minimizing or abstaining from certain foods, such as sugar and processed meats, can help reduce the chances of an injury. Taking such a step can also go a long way in alleviating existing symptoms. 

On top of that, getting more dark leafy greens and fresh fruits in is more than just good advice from mom. These foods, as well as nuts, fatty fish (salmon, tuna, or mackerel), and olive oil, are all known for reducing or preventing inflammation in the body. 

5. Change It Up! 

Repetitive strain injury. The name of this injury group holds the key to prevention in it. Altering your common work setup can help you prevent RSI injury by reducing repetitive motions that can injure you.

Furthermore, changing your workflow partially or completely can make a huge difference. For example, according to a study conducted by Texas A&M Health Science Center, working at a “stand-capable workstation” can be great for productivity. 

Rather than completely changing from sitting positions to standing positions, the flexibility to do either was useful. Participants in the study made their own choices whether to remain seated or to stand up at any given timeframe during the day. The study revealed that “the employees using the stand-capable workstations were 46% more productive than the sit-only group”. 

At home, you can move yourself and your laptop to a different chair or a high countertop to stand up and work. Although there are no studies that have shown that standing is better than sitting, the ability to make the change when you feel like doing so appears to make a difference. 

Repetitive Strain Injury (RSI) Treatment Options

If you do end up with an RSI injury, fear not. There are some simple home treatments for repetitive strain injury that even medical professionals recommend to patients. According to WebMD, the most common RSIs are tendonitis and bursitis, affecting multiple areas of the body with inflammation and pain. 

RSI treatments that can be done at home include: 

• Ice or Heat. WebMD recommends ice packs (or even a bag of frozen veggies) wrapped in a towel to avoid direct skin contact. This should be applied 2-3 times a day for 20-30 minutes. 
• Resting and Elevating. Specifically for shoulder injuries, health professionals recommend immobilizing for as much as 48 hours. They say shoulders can lock up or freeze if continuously used in the motion that caused the injury. For arm or leg injuries, elevating the limb is recommended.
• Pain Management and Inflammation Reduction. It so happens that some of the same over-the-counter medications that relieve pain also reduce inflammation. Medical News Today lists such non-steroidal anti-inflammatory drugs as aspirin and ibuprofen. 

For some symptoms and repetitive strain injuries, you may need to see a doctor. 

What kind of doctor do I need if I have an RSI?

The kind of doctor you should see for an RSI depends on the nature of the injury and/or how you got it. According to the RSI and Overuse Injury Association of the ACT, Inc, a support network in Australia for sufferers of RSIs, there are several you can choose from. These include neurologists, rheumatologists, occupational physicians, and specialists in sports medicine. You may additionally need a chiropractor or a physical therapist. 

Some of the RSI treatment methods doctors use include: 

Wrapping, Bracing and splinting. These can include elastic supports.

Medication. This can include over-the-counter drugs, as well as anti-depressants or muscle relaxants. Some physicians prescribe steroids, or even administer steroid injections to combat inflammation. In cases where an injury, such as bursitis, comes from an infection, you may need antibiotics. 

Physical Therapy. Therapeutic exercises or movements assisted by a professional can lead to recovery. Physical therapists also advise patients on how to adapt their activities to reduce the risk of worsening the injury, according to Medical News Today. 

Surgery. Medical professionals seem to generally agree that this is the last resort that can correct issues involving tendons and nerves. 

Additional Tips to Prevent RSI or Deal With It

Warm-up and Cool-down. Just as warming up before a workout and cooling down at the end of one helps prevent injuries in exercise, it can do the same for all your activities. Warm-up in the morning when you get up with some stretches and light exercise. In the evening, stretch your muscles to help you unwind. 

How to alert yourself for interval breaks. Breaking your day into hour-long work sessions is easier said than done. It is easy to get carried away with your work while time flies by as you get into the flow.

Two ways you can do remind yourself to take a break are: 

1. Use alarms or countdown timers to alert you to a break time. 
2. Play a video that is the same length of time as your work session. When the music stops, you should too! (Remember to take the “autoplay” option off!)

Don’t ignore aches and pains. Even slight aches and pains deserve your attention. Pain that you have felt more than once, although bearable, is enough to signal a problem. At that stage, you can probably still implement some repetitive strain injury prevention strategies to avoid any real damage.

Tools and software – Good typing software will not only teach you how to type faster but also raise awareness about the risks of RSI injury and share tips on how to prevent repetitive strain injury. KAZ, for example, even have developed a tool that will monitor your workflow and habits and based on that suggests appropriate breaks exercises.

Prevent Repetitive Strain Injury (RSI) – Conclusion

Summarizing our tutorial on how to prevent RSI or repetitive strain injury. This problem has been around for a long time. In general, it’s all about how we treat our bodies. Find out what conditions, positions, and work or play flows are likely to create a repetitive strain injury. The effort we put into learning can pay large dividends. 

Then we can take that information and form habits out of the many preventative measures that exist. What if societies incorporated classes about RSIs into elementary and secondary school curricula? Perhaps we would see a reduction in cases of RSIs in future generations as a result.

As the saying goes, an ounce of prevention is worth a pound of cure. 

Nevertheless, repetitive strain injury treatment methods abound, and they don’t all involve doctors and medication. Surgery is an outlying solution. In general, if you pay close attention to your body, you can nip any problems that do crop up, despite your diligent preventative habits, in the bud.

Of course, one cannot eliminate pain from life. Nevertheless, the end goal is to live a life with less pain than necessary. In general, no one should have to live with the pain of a repetitive strain injury (RSI).

Have you got additional tips on how to prevent repetitive strain injury (RSI)? How do you deal with RSI? Please share your experience in the comments below.

Note: This tutorial is not about giving medical advice nor is it suitable to help with the diagnosis of symptoms. If you suffer from pain or think you have developed a form of repetitive strain injury, please seek professional advice and consult your doctor.

Further sources – RSI – Wikipedia | Musculoskeletal Disorder – Wiki