Repetitive Strain Injury Treatment (RSI)

Repetitive Strain Injuries (RSI) have become a serious matter for many more people in recent years. Over time, the overuse of a muscle by repetition can lead to fatigue, inflammation and pain in the muscles or tendons and typically affects the joints and soft tissues of the forearm, wrist and hand.

The condition effects the likes of keyboard operators, factory workers, musicians, gardeners, gamers, excessive texters, sports people or anyone who uses a repetitive movement over a long period of time.

RSI usually starts with mild pain, numbness, tingling, weakness and cramps which can often become worse throughout the course of a day.  The pain of RSI can become severe and long term. In the most serious cases, it causes a loss of grip strength. Without treatment, it may progress until you are unable even to hold a cup of coffee or turn the pages of a book.

The tendons in our hands move within a lubricated sheath, which reduces friction. Inflammation of the tendon is known as tendinitis. In severe cases of RSI, this sheath becomes inflamed and you will feel a crackling sensation as you move your finger. This is known as tenosynovitis. More recently a condition known as diffuse RSI has been identified. This is due to nerve damage, and causes widespread pain, with numbness, tingling and loss of grip.

Over time, repetitive overuse of a muscle may lead to fatigue, inflammation and pain in the muscle or its tendon. It may also affect the joints of the wrist and hand, leading to inflammation and eventually arthritis.

Osteopathy can provide relief from the pain and symptoms of RSI with simple soft tissue stretches, joint mobilisation and specific exercises. A treatment plan and advice on posture and ergonomics to reduce pain, aide recovery and to minimise the chance of the injury reoccurring.

How can I avoid a repetitive strain injury?

• Split your work up and change from one task to another, rather than concentrating on one job all day.
• Take a 10 minute break at least hourly, stand up and do some stretches. If possible install a programme on your computer such as KAZ or WorkRave, which will remind you to take breaks.
• Learn to touch type if you work on a keyboard. This uses all your fingers and enables you to look upwards instead of down.
• Adjust the height of your chair relative to your desk, so that your hips, knees, shoulders and elbows are at 90° . If your feet do not reach the floor, find something to rest your feet on. Sit close enough to the desk so you can rest your hands on the keyboard and make sure your lumbar spine is supported.

What should I do if I start to develop RSI?

• If you do start to feel pain in your hand, arm or neck, reduce the time you spend on the activity which is causing the pain, and take extra breaks.
• Visit an osteopath or other health professional to get treatment and advice. Remember you should seek professional help as soon as possible, because these problems are easier to correct if they are caught early.
• Taking pain-killers is not the answer. It simply masks the pain and allows you to carry on working, causing further injury. However you may ice the sore area for 10 minutes when you’ve finished work to reduce inflammation.
• Wear a wrist brace at night, to keep your wrist straight. This will aid repair of the injured tissues. Put the brace on fairly loosely so as not to reduce circulation.
• Nutrition is important for healing so drink more water and eat plenty of fruit and vegetables (raw or lightly cooked).It is important not to become dehydrated.