Repetitive Strain Injuries
By definition repetitive strain injuries implies “An injury of the musculoskeletal and nervous system that may be caused by repetitive tasks, forceful exertions, vibrations, mechanical compression or sustained and awkward postures”. It can often be an injury that has a slow and insidious onset so much so that we don’t recognise the early signs in its development. Here are some tips on what to watch for in the varying stages of repetitive strain injuries and some ideas on preventing the onset of same.
The term Repetitive Strain Injury implies repeated trauma to a body tissue. Repetitive trauma often is not involved in the injury and so RSI is now often referred to as Work Related Musculoskeletal Disorders
As our work has become more and more automated our work postures have become more sedentary. We are spending increasingly more time in sitting postures. The computer is playing an extensive role in our work but also our home environment. As a result of this there is an accumulation of musculoskeletal strain at a greater rate than the individual’s recovery capacity. This imbalance is leading to increased fatigue in the soft tissues which subsequently causes increase in inflammation and then pain.
Causes of RSI/WRMSD include poor postures, overuse of muscles and tendons and muscle fatigue. Those groups most at risk of developing RSI are computer users, laboratory workers, musicians and health professionals.
Signs & Symptoms
Stage1:
- Discomfort during certain activities with prolonged exposure to fatigue
- Ache/Pain
- Muscle unable to relax
Stage 2:
- Pain early on in the activity
- Pain continues after the activity has stopped
- Pain apparent during periods of rest
Stage 3:
- Symptoms of pain, fatigue and stiffness present more frequently and with multiple activities
- Pain comes on early in the activity and lasts long after activity is stopped
- Activities of daily living become restricted
Stage 4:
- Pain constant and disabling
- Sleep very disturbed
Management & Treatment
Management and treatment of these injuries should include ergonomic/workstation assessment to highlight the aggravating factors along with posture check, and exercise regime. Stages 1 – 3 recovery may take several weeks. Stage 4 recovery can be protracted and a return to the aggravating activity may not always be possible.
Physiotherapy treatment includes advice on good working posture, the prescription of stretches including advice on stretch breaks, soft tissue massage, myofascial trigger point treatment (both manual and dry needling techniques) and pain relieving electrotherapy and thermal modalities. As always:
PREVENTION IS BETTER THAN CURE
Remember:
- Good ergonomics
- Good posture/back care
- Stretch breaks
Early intervention is key in preventing these injuries from progressing to permanent disorders.
10 Steps to be comfortable at your desk:
- Adjust seat height so elbows are approximately at a 90⁰ angle when typing
- Feet firmly on the ground
- Sit close to your desk with shoulders relaxed and arms by your sides
- Keep your lower back in contact with your back rest
- Have your monitor centred in front of you and at fingertip distance away
- Top of your screen at eye level
- Have the keyboard in front of the monitor and the mouse close to the keyboard
- Maintain leg room under the desk
- Change posture frequently and get up from the chair frequently
- Look away from the monitor at least every 20 minutes to reduce eyestrain
