Reperitive Strain Injuries (RSI)
With the advance of 21st Century technology, computers are being utilized at home, in educational institutions and extensively in the workplace. Because individuals spend so many hours using a keyboard and mouse, health professionals are treating repetitive strain injuries of the hands and arms at an alarming rate.
What is RSI?
Repetitive Strain Injuries occur from repeated physical movements resulting in damage to tendons, nerves, muscles, and other soft body tissues. A wide variety of workers develop characteristic RSIs that can result from the typical tasks they perform. The rise of computer use and flat, light-touch keyboards that permit high speed typing have resulted in an epidemic of injuries of the hands, arms, shoulders, and neck. Ergonomic research suggests that two of the leading culprits are the mouse and the trackball. The thousands of repeated keystrokes and long periods of clutching and dragging with a mouse will slowly accumulate to injuries of the limbs. Poorly set up work stations, infrequent breaks and using excessive force almost always guarantees trouble.
Symptoms
- Pain in the upper back, shoulders, or neck associated with using the computer.
- Tingling, coldness, or numbness in the hands
- Tightness, discomfort, stiffness, soreness or burning in the hands, wrists, fingers, forearms, or elbows
- Pain when limbs are at rest in the evening.
How can I prevent it?
Have your work station set up for your build and height. Forearms should be positioned slightly lower or level with slope of your desk. You should also have your monitor and keyboard set to an appropriate height. New research suggests that the eye to monitor distance should be set at least 25 inches. The viewing area of the monitor should be between 15 and 50 degrees below the horizontal line of sight according to the International Standards Organization.
When you are typing your wrists should not be resting on anything and, they should not be bent up, down or to the side. Your fingers should always be in a straight line with your forearm. Maintain a relaxed but erect posture in a supportive chair that allows you to reach the keyboard comfortably. Don't pound on the keys, use a light touch.
Take frequent breaks to relax those tired tendons and muscles.
Experts recommend that you should take a five to ten minute break every hour. Hold the mouse lightly, don't grip it or squeeze it too hard. Position it close to your keyboard.
Stretch the wrist, forearm neck and shoulder muscles every few hours.
Your Physical Therapist or Massage Therapist can provide some preventative stretching suggestions that require minimal effort and time.
Should you notice any pain or discomfort performing your normal job duties please give us a call to book an appointment. Dealing with repetitive strain injuries early is critical to limiting the extent of the injury and promoting its resolution.
Michael Leipold OTH RMT
