Repetitive strain injuries (RSIs) are a group of conditions that affect the muscles, tendons, and nerves, often caused by repetitive movements, awkward postures, or sustained force. These injuries can range from mild discomfort to debilitating pain, significantly impacting a person’s quality of life. Understanding the causes, implementing preventative measures, and seeking appropriate treatment are crucial for managing and overcoming RSIs. This article will delve into the specifics of RSIs, with a particular focus on prevention, and highlight the importance of awareness, especially around International Repetitive Strain Injury Awareness Day.
Repetitive Strain Injuries—What Are They?
RSIs, also known as musculoskeletal disorders (MSDs), encompass a wide range of conditions, including carpal tunnel syndrome, tendonitis, bursitis, and epicondylitis (tennis elbow and golfer’s elbow). They typically develop gradually over time due to repetitive motions or sustained postures that strain the affected body parts. While the hands and wrists are commonly affected, RSIs can occur in other areas like the neck, shoulders, elbows, and back.
The underlying mechanism involves microscopic tears and inflammation in the tissues. Repeated stress without adequate recovery time prevents these tissues from healing properly, leading to chronic pain and dysfunction. Factors that contribute to RSIs include:
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Repetitive Movements
Performing the same motion repeatedly, especially with force, can overload the muscles and tendons.
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Awkward Postures
Maintaining unnatural or strained positions for extended periods can put excessive pressure on joints and muscles.
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Sustained Force
Applying significant force, even infrequently, can contribute to tissue damage.
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Poor Ergonomics
A poorly designed workspace or tools can force the body into awkward positions and increase the risk of RSI.
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Lack of Rest
Insufficient rest and recovery time prevents tissues from healing and makes them more susceptible to injury.
Nerve Interference
Ultimately, muscles are controlled by your nervous system. If the electrical current isn’t getting to your muscles with full power, it will get tired sooner, leading to an RSI. What could cause this nerve interference? A misaligned spinal bone (aka: vertebral subluxation). Chiropractors are specialists in assessing for and correcting spinal misalignments, restoring full nerve communication to your body including muscles, allowing your body and RSI to heal. Getting the power turned on to your muscles will allow any other soft tissue therapy you do to these muscles to be more effective.
The Importance of Prevention (Focus)
Prevention is paramount when it comes to RSIs. Addressing the underlying causes and implementing proactive strategies can significantly reduce the risk of developing these debilitating conditions. Here are some key preventative measures:
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Ergonomic Assessment and Workplace Setup
A proper ergonomic assessment of your workspace is crucial. This involves evaluating your chair, desk height, keyboard and mouse placement, monitor position, and overall workstation layout. The goal is to create a neutral and comfortable posture that minimizes strain on your body. Adjust your chair to support your back and ensure your feet are flat on the floor. Position your monitor at eye level to prevent neck strain. Keep your keyboard and mouse close to your body to avoid reaching.
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Regular Breaks and Stretching
Taking frequent breaks is essential to allow your muscles and tendons to rest and recover. Get up and move around every 20-30 minutes. Perform simple stretches to relieve tension in your neck, shoulders, wrists, and hands. These breaks don’t have to be long; even a few minutes of movement can make a significant difference.
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Proper Typing Technique
Using proper typing techniques can reduce strain on your wrists and hands. Keep your wrists straight and relaxed. Avoid excessive force when typing. Consider using an ergonomic keyboard that promotes a more natural wrist position.
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Exercise and Strengthening
Regular exercise helps to strengthen the muscles that support your joints. Focus on exercises that target the muscles in your neck, shoulders, arms, and hands. Stronger muscles are better able to withstand the stresses of repetitive movements.
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Varying Tasks
If possible, try to vary your tasks throughout the day to avoid prolonged periods of repetitive motion. Switch between different activities to give your muscles a break.
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Using Proper Tools and Equipment
Ensure that you are using the appropriate tools and equipment for your tasks. Using tools that are too large or too small can increase the risk of injury. Consider using assistive devices, such as ergonomic mice or wrist rests, to reduce strain.
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Mindfulness and Body Awareness
Pay attention to your body and how it feels. If you experience any discomfort or pain, stop the activity and rest. Don’t ignore early warning signs, as they can indicate the beginning of an RSI.
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Regular Chiropractic Check-Ups
Regular Chiropractic check-ups for spinal misalignments and corrections ensures decreased time that your body has nerve interference – which means your muscles are receiving full power and able to recover from stressors quicker – preventing your body from developing an RSI in the first place.
Treatment Options
Here’s my best advice for you if you are suffering from an RSI.
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Turn On the Power To Your Muscles (Chiropractic)
See a Chiropractor to assess your spine for misalignments (vertebral subluxations) and correct them. This is paramount for fastest recovery. Imagine a dimmable light bulb not working properly. Do you first change the light bulb, or do you check to see if the dimmer switch is turned on? What about when your muscles are tired and sore and suffering from an RSI? Should you not make sure that the source of power to the injured muscle is turned on fully?
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Rest
Avoiding the activities that aggravate the symptoms is essential. This allows the injured tissues time to heal and prevents further damage. Complete rest of the affected area may be necessary initially, followed by a gradual return to activity as symptoms improve. Listen to your body and avoid pushing through pain, as this can prolong recovery.
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Physical Therapy
Physiotherapy could be very effective for RSI – however my experience is that it is that much more effective when combined with Chiropractic care because when the spine is aligned well, the muscles are receiving their full electrical power, and this means that any muscle work that the Physiotherapist does is even more effective.
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Ergonomics
You have to sit back and think about how you do what you do. Is it possible to do your tasks in a way that puts less stress on your body?
Finding Help in Kitchener-Waterloo
If you are looking for a chiropractor or a pain care clinic in Kitchener-Waterloo, find a qualified healthcare professional who has experience in treating RSIs. They can provide a comprehensive assessment, diagnose your condition accurately, and develop a personalized treatment plan to help you recover.
For comprehensive pain care and advice on RSI prevention and treatment, contact Fairway Chiropractic Centre today to schedule an appointment.
Call us at 519-748-5535.
