Many of us experience cramps from typing or using tools for long periods. But what if this cramp refuses to go away? You could be experiencing an RSI (repetitive strain injury). These are injuries caused by repetitive actions that can cause stress on muscles, tendons and nerves. What may begin as a mild temporary ache could turn into a serious chronic pain that could be accompanied by restricted movement, spasms or numbness.
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Such injuries are very common. Fortunately, there are many ways to prevent and treat them. This guide offers some advice on what to do if you think you might be developing an RSI.
Examples of RSIs
Carpal tunnel syndrome: Carpal tunnel syndrome is a pain in the hand and fingers that is the result of pressure on the median nerve in the wrist. It can be caused by any continuous wrist movement such as typing, sewing or playing drums.
De Quervain syndrome: De Quervain syndrome is a pain in the wrist that is the result of strained tendons connecting the thumb. It can be caused by gripping objects or moving the thumb – gaming, using a smartphone, or carrying heavy objects by handles for long periods could all be triggers of RSI.
Tennis elbow: Tennis elbow is a pain within the elbow joint as a result of overused forearm muscles. As the name suggests, playing tennis can be a common cause. However, it can also be caused by other activities that require repetitive arm movements such as carpentry, painting or weight-lifting.
How to prevent an RSI
RSIs can be prevented by taking frequent breaks from repetitive activities. If you start to feel an ache, give your arms a break. This may not always be possible if the repetitive motion is work-related. In these cases, there may be ways of improving the posture of the arm to reduce strain or improving ergonomics. For instance, the height at which you position your arms in relation to a computer keyboard can make an impact. Arm stretches and workouts may also help with certain activities. Just as you should warm-up before exercise and cool down after, it could benefit to do the same with repetitive tasks.
Finally, you should try to avoid tools that produce high vibrations. These vibrations can increase the risk of developing RSIs – opt for low-vibration power tools where possible.
How to treat an RSI
If you already have an RSI, you may want to look into various forms of pain relief to get rid of the achiness. Over-the-counter painkillers could be one option. You could also try herbal painkillers such as CBD. This is an extract from the cannabis plant that is known to relieve pain. Other herbal medicines to try could include turmeric and devil’s claw.
Taking a break from activities that may have caused the RSI could also be important. To help you recover, you may want to consider looking into health consultancy services that practice the Alexander technique. This can be a way of re-educating the mind and body to take up healthy postural habits that may reduce RSIs coming back. Physiotherapy may also help.
If your pain is particularly bad, you may want to see a doctor about possible medical treatments. Steroid injections and even surgery can be used to relieve certain RSIs such as carpal tunnel syndrome.