What is repetitive strain injury?
A repetitive strain injury (RSI), sometimes referred to as repetitive stress injury, is a gradual buildup of inflammation and damage to muscles, tendons, and nerves from repetitive motions, especially in the upper limb. Any motion or movement can cause a repetitive strain injury if it is done too frequently.
The first signs of RSI may be soreness, tingling or discomfort in the neck, arms, wrists, fingers etc. The symptoms may disappear when you stop the aggravating activity but, over time, it may become chronic and the symptoms may persist. The pain may be localized (like carpal tunnel) or diffuse (spread out over a larger area).
Symptoms include:
- pain, ranging from mild to severe
- tenderness
- swelling
- stiffness
- tingling or numbness
- tremors or clumsiness
- fatigue or weakness
- sensitivity to cold or heat
RSI’s are common and may be caused by many different types of activities, including:
- using a computer mouse
- typing
- swiping items at a supermarket checkout
- grasping tools
- working on an assembly line
- training for sports
- working with equipment that doesn’t fit your body
- working too fast
- not taking enough breaks
- repetitive lifting
- working out too hard without warming up and cooling down.
- sports or other activities that require you to use the same motion repeatedly.
- poor posture when sitting or standing.
- working with a tool that vibrates.
- working in the cold.
RSI’s usually affects your
- fingers and thumbs.
- wrists.
- elbows.
- forearms.
- shoulders.
- knees.
Repetitive strain injuries may lead to many conditions, including:
- tendonitis, especially in the upper limb
- carpal tunnel syndrome
- tennis elbow
- trigger finger
- back strains and sprain
- shin splints
Previous injuries or conditions, such as a rotator cuff tear or an injury to your wrist, back, or shoulder, can also predispose you to RSI.
Initially you should
- rest and avoid the activity that causes your symptoms
- apply ice for 15 minutes a few times daily
- take NSAIDs (non-steroidal anti-inflammatories
Physiotherapy for RSI:
Physiotherapists can help you identify if there are any actions that you’re performing or positions you are adopting that are contributing to your symptoms and then provide solutions to help address them. We will also be able to recommend some ergonomic changes to your workstation such as readjusting your chair and desk if you work at a computer, or modifications to your movements and equipment to minimize the strain experienced by your body.
Physiotherapy treatment for RSI includes:
- strengthening or stretching of the affected areas
- postural work
- manual therapy
- soft tissue release
- ultrasound or laser
- acupuncture or dry needling
- splinting, bracing or taping
Tips for preventing RSI
- If possible, avoid repetitive activities .
- Adjust your work station to promote good posture and comfort.
- Place your computer screen at eye level and your mouse close to your body.
- Take frequent breaks – stretch, walk around, wiggle your fingers, do wrist or shoulder circles etc.
- Maintain an active lifestyle and healthy weight
