Do you feel tingling in your wrist or stiffness in your neck? Don’t ignore it! You may be suffering from a repetitive stress injury.
One of the biggest challenges for our health today is the time we spend on activities that cause stress on our bodies. From hunching over a desk for long hours to engaging in high-intensity activity, repetitive use of the same motion causes inflammation and damage to the muscles, nerves, and tendons in the body.
The number of Indians suffering from Repetitive Injury, also referred to as Repetitive Intensity Injury (RSI), is on the rise today. A study by RECOUP, a Bangalore-based Neuromusculoskeletal Rehabilitation Center, reveals that up to 75% of the population working in the IT, BPO and call center industries are at risk of experiencing RSI symptoms.
What Causes Repetitive Stress Injury?
Tiny tears in muscle or tendon tissue are routine, but any pain or damage caused is usually treated with rest. However, without rest, the structure of the muscle or tendon is affected.
When muscles are damaged or tight from overuse, the nerves that pass through them can also become inflamed and painful. Over time, this affects posture and movement, leading to joint pain and stiffness.
Common symptoms of RSI are:
- Pain
- Tenderness
- Stiffness
- Tingling or numbness
- Weakness
- Cramps
Repetitive stress injuries can be classified into two types:
Type 1
These are clearly defined conditions that can be diagnosed easily, due to the availability of quantifiable evidence. Examples of type 1 repetitive stress injuries include:
Tendonitis
This is an inflammation or irritation of a tendon – a thick cord that connects bone to muscle. It can appear almost anywhere on the body, but is most commonly found at the base of the thumb, elbow, shoulder, hip, and knee. Shoulder tendinitis is known to occur among office goers who carry heavy laptop bags and walk long distances.
Tendonitis
Another type of tendon injury that causes inflammation of the tendon lining. Symptoms include joint stiffness and swelling of the affected area.
Folliculitis
Small fluid-filled sacs called bursae protect the bones, tendons, and muscles near the joints. Folliculitis occurs when the follicles become inflamed. Common symptoms include pain, tenderness, and reduced range of motion in the affected area.
Type 2
Also known as diffuse RSI or non-specific pain syndrome, these are limb disorders that are more difficult to diagnose and treat as they do not provide clear measurables such as swelling, deformity, dysfunction, etc.
How can one avoid repetitive stress injury?
Poor posture, poor exercise technique, and overuse are the three main causes of repetitive stress injuries, so these tips can help prevent them:
- Maintain a neutral body position (a posture in which your joints are naturally aligned). Keep your head level, facing forward and in a straight line with your torso. Place your feet flat on the floor or on a footstool. Relax your shoulders and let your arms hang down.
- Make sure your workstation is ergonomically stable (see image below).
- When sitting, try to maintain good posture. Your head and back should form a straight line from your ears to your pelvis.
- When typing, make sure your wrists are not bent to one side. Keep them pointed in a straight line with your forearm.
- Take regular breaks from repetitive tasks.
- Make sure you get up once every hour. Walk around, stretching yourself arms and wrists, and also straighten your fingers.
- Perform muscle-relaxing breathing techniques such as pranayama in your office every two hours.
- Do adequate warm-up and cool-down routines when you train. This is vital to maintaining the health of the tendons and bursae over the years.
Try these exercises to prevent RSI
Back stretch
- Sit on the edge of your chair with your feet flat on the floor.
- Bend over until your chest touches your knees.
- Let your hands hang on the floor and relax your neck.
Cross your arms
- Extend one arm straight out in front of you.
- With the other hand, grasp the elbow of the outstretched arm and pull towards your chest.
- Repeat with the other hand.
Twist your torso
- Sit up straight and inhale.
- Exhale, twist to the right and grab the back of the chair with your right hand and the arm of the chair with your left hand.
- Repeat with the other side.
Leg stretches
- Sit with your back straight.
- Hold the seat of your chair and stretch your legs straight out in front of you until they are parallel to the floor.
- Point and curl your toes five times.
Sit and stand
- Stand up and sit back in your chair without using your hands.
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