Repetitive Strain Injury (RSI)

Increasing use of smaller gadgets with buttons closer together means adults are spending more and more time carrying out precise, repetitive movements. As a result, repetitive strain injury is on the rise.

What is RSI?

Repetitive strain injury, or RSI, is a term increasingly used in everyday language. It covers a multitude of different musculoskeletal conditions but can be divided into two key types.

• Type I is a defined condition such as De Quervain's tendonitis (which affects the thumb) and tennis elbow. This is usually confined to one part of the body e.g. wrist, forearm etc.
• Type II is more diffuse and is also known as non-specific arm pain. It is the name given to more generalised discomfort and may affect the whole arm, shoulder, neck and upper back. It can be difficult to assess and diagnose. This is a chronic condition and many people ignore the symptoms because it is so difficult to pinpoint where the pain is actually occurring.

Both type I and type II are commonly found in office workers who sit at computer terminals in poor postures for hours. Typically, typing and using a mouse are among the most common causes.

While some people maintain good posture, keeping their shoulders back, their back supported and their chin tucked in, others slip into bad postures for long periods. This is when problems occur.

The muscles around the shoulder blades become weak and the chest muscles and the muscles in front of the neck tighten. Many of the major nerves and blood vessels which supply the arms pass through these neck and chest muscles. If they are tight the nerves and blood vessels can become restricted and irritated causing pain, altered sensations and weakness in the arms.

Symptoms

The symptoms of RSI vary, but frequently include:

• pain (which may be dull aching, burning or sharp shooting)
• a sense of heaviness, numbness, tingling, and weakness e.g. reduced grip strength, in the arm.

Often when the pain starts it is intermittent and niggly, but if you continue to work through the discomfort it may eventually become more constant.

These symptoms may also be aggravated by simple daily chores such as brushing your teeth or unscrewing a lid.

Type I RSI is generally easier to treat as it is less difficult to assess and determine the problem, but it can develop into type II if ignored.

Once this more diffuse condition has set in sufferers can become hyper-sensitive to pain as their brain becomes overloaded with painful sensations. These people will only need a small amount of pain stimulus to feel it and react to it.

What you can do

One simple way to prevent RSI in its early stages is simply to take regular breaks.

For example, if you are gardening, stretch every half an hour and alternate your tasks where possible.

Just a few minutes break can help to prevent problems. It is much better to take short frequent breaks than longer breaks every few hours.

Physiotherapy should be considered as a starting point for anyone who is suffering from RSI symptoms. Physio at Work physiotherapists will be able to assess your symptoms and identify the cause of your pain.

Depending on where the symptoms are, physiotherapy treatment may consist of myofascial release techniques, joint mobilizations and electrotherapy such as ultrasound.

The aim of treatment is to increase the blood circulation in the surrounding tissues. This will help to release tight muscles and free up any nerves that may be irritated causing pain.

Self treatment is a major part of obtaining improvement. Your Physio at Work physiotherapist will prescribe exercises to strengthen and stretch appropriate structures and advise on correct posture.

The physiotherapist will also discuss work habits and may suggest that a workstation assessment is undertaken to ensure that the working environment is compatible with the worker.

If you experience symptoms at work, talk to your employer about improving the ergonomics of the way you are working.

Office workers are legally entitled to a workstation assessment to ensure that they are sitting correctly at their desk.

Physio at Work can provide an ergonomic workstation assessment to ensure that you are working comfortably.

Prevention

Strengthening core muscles is key, so attending Pilates or yoga can be beneficial, particularly if you suffer from stiffness or tight muscles.

The Alexander Technique can also help by raising awareness of your posture and body movement.

Aerobic exercises such as swimming and cycling are also advisable because they increase the heart rate which stimulates blood flow and promotes healing.

Such exercises also get your breathing going which is great for de-stressing. When people are stressed they often tense up, tightening their muscles which can constrict blood flow and put strain on the neck and back. So relax!

Remember that RSI is an increasingly common problem. The sooner you seek treatment for this condition the better your chances are for a speedy recovery.

Physio at Work physiotherapists are very experienced in treating these conditions so you can be assured that you will receive the best care and advice for your problem.