S. M. A. R. T. Patient Education Pages
Repetitive Strain Injury Prevention
Repetitive Strain Injury (RSI) is a general term that describes injuries that occur due to frequent and repeated motions, often under conditions of awkward posture and/or excessive force.
Many disorders of our muscles, joints and tendons are covered under the umbrella of this term, including conditions such as tendonitis, carpal tunnel syndrome and bursitis. Anyone involved in work or leisure activities that require frequent repetitive motions, for example computer workers, musicians and labourers, might develop RSI symptoms.
Symptoms of RSI can include
• sharp pain or dull ache,
• tingling, or or its opposite, numbness,
• weakness
• loss of grip strength and
• reduced mobility.
Severe RSIs can make even the simplest daily activities difficult or impossible.
Early diagnosis and treatment lead to the best recoveries, so if you experience any symptoms, please see your doctor. We have many therapeutic modalities that can ease or eliminate RSI symptoms.
Of, course the best treatment is always prevention, and below are some tips for S.M.A.R.T. repetitive strain injury prevention.
STRETCH
As always, we encourage you to prepare your muscles for stretching with gentle circulation-boosting movement. Walking slowly for at least 5 minutes is a good way to warm up your muscles.
Stretch before, during and after any activity, especially if you will be in an awkward posture. By warming up your muscles beforehand, taking the time to gently stretch during and after repetitive movements, you reduce stress on muscles and joints, promote flexibility and mobility and reduce fatigue.
Use slow, controlled stretches that never go to the point of pain.
PLEASE NOTE: If you already are experiencing symptoms of RSI, improper stretching can worsen your condition. Please see us for a full assessment and an individual plan of treatment.
MOVE
A regular, low-to-medium intensity activity contributes to better physical health and promotes an overall feeling of well being.
Good muscle strength, good stamina and good flexibility all contribute to your ability to withstand the stress of repetitive strain
If you have not been active for some time, consider starting with a gentle stroll around your neighbourhood. As your fitness improves, take up a sport or activity that you enjoy and will continue.
If your work puts you at risk for RSI, choose a leisure activity that does not strain the same muscles, joints and tendons. For example, if you are at risk of carpal tunnel syndrome, choose swimming instead of tennis.
ADD IT UP
You do not need to do all your daily activity at one time. The accumulation of minutes throughout the day is as good for your health as an hour at one time. Try to accumulate 60 minutes of activity a day.
Vary your activities to build the balanced muscle strength and flexibility that supports joints.
REDUCE STRAIN
We cannot over-emphasize the importance of RSI prevention -- and the avoidance of seemingly endless pain and disability. Proper posture, work habits, equipment, and environment are essential to RSI prevention.
First, listen to your body. Learn to recognize signs of physical stress and act on them. Take a break, walk around, stretch.
Maintain the correct posture, whether sitting at a computer or working on an assembly line.
Have your workspace evaluated for your use, assessing its ergonomic design and arrangement for comfort, safety and efficiency.
Decrease as much as possible the force you use in any activity, whether it is typing or lifting heavy objects.
Report RSI symptoms to your employer and your physician as soon as you are aware of them. For you, early treatment greatly improves treatment outcomes. For you and your employer, beneficial changes might be made to the work process.
TALK TO A PHYSIOTHERAPIST
We can help you if you have a Repetitive Strain Injury.
We will determine the source of the discomfort or injury through a complete assessment. Our extensive array of therapies can help you to recuperate faster and more completely so that you can return to your regular activities sooner.
We will prepare individual plans of exercises and stretches can help you stay injury-free in the future.
We can visit your workplace or home to do an ergonomic assessment and make recommendations for changes to your workspace.
