Repetitive Strain Injury
What is it?
Repetitive strain injury (sometimes referred to as work related upper
limb disorder) is an over-use condition that affects the muscles and
tendons in the arms. Sufferers develop arm pains that are described
as an ache or a cramping sensation, sometimes with numbness or tingling.
Symptoms seem to be related to work, usually where fine repetitive
movements of the fingers, hands or wrists occur.
RSI is usually brought on by small, rapid, tense movements such as
typing at a keyboard. When typing, tendons in the wrist slide to and
fro inside their sheaths and if the wrist is held in an awkward position
- cocked up, down or to one side - it can lead to inflammation of
tissues around the sheaths (peritendinitis and tenovaginitis), painful
cramping in wrist, fingers or hands (writer’s cramp) or inflammation
of tissues surrounding a joint (eg tennis elbow). Carpal tunnel syndrome
in which a nerve becomes trapped by tissue swelling in the wrist can
also be made worse by certain work conditions.
People with work-related upper limb problems often develop pain that
is difficult to pin down - there is no obvious sign of tissue injury
or damage, which is why the term RSI - implying strain and injury
is now considered a poor description. Some rheumatologists believe
symptoms are due to a muscular condition, while others believe symptoms
are associated with pressure on a nerve.
Unfortunately, recovery is often slow.
Self help
Rest is very important especially in the early stages. Physiotherapy
can also help to build up strength of affected muscles, reduce pain
using heat and ultrasound treatments and help to maintain limb mobility.
Working splints may help, but are not always practical.
Prevention is terribly important - you can minimise the risk of upper
limb pains by sitting with your body in the correct alignment and
taking regular breaks.
- Take regular breaks from tasks requiring repetitive movements -
try not to sit still for more than 20 minutes. Stretch arms back,
upwards and forwards while sitting, and circle elbows to your sides.
- Every hour walk around, swing your arms, touch your toes, jog on
the spot etc to boost your circulation
- Make sure you sit correctly with back straight - don’t sit
cross-legged. You may find a seat wedge which tilts you forwards slightly
is most comfortable
- When using a keyboard, your shoulders should be relaxed, your upper
arm vertical, forearm horizontal and your wrist in a neutral, balanced
position - not cocked upwards
- Your lower back should be supported at belt level
- Use ergonomically designed chair, VDU stand and wrist rest
- Keep feet flat on the floor or use a foot rest
- Use a document holder to minimise neck movements
- Ergonomically designed keyboards with specially shaped key pads
and integral wrist rest are available
- Avoid excessive stress at work and try to minimise noise disturbance
and interruptions when you are working
- The Japanese recommend that typists make no more than 40,000 key
strokes per 8-hour day, yet bonus schemes in some UK companies depend
on producing more than 10,000 keystrokes per hour.
- If you believe your work conditions are adversely affecting your
health, contact the Health and Safety Executive who will arrange an
inspection and keep your involvement anonymous so that your job is
not at risk.
Applying magnetic patches
Apply one or more electromagnetic patches over tender areas on the
arm or wrists. Easy to apply magnetic wrist bands are also available.
