Repetitive Strain Injury: Everything You Need to Know
Medically reviewed by Mallory Christopherson DC, FMT, CSCS
A repetitive strain injury (RSI) is caused by overuse and repeated movements of a particular body part. Historically, RSIs were caused by manual labor. However, modern technology and office work are some of the primary causes of RSIs today. Various health conditions, such as carpal tunnel syndrome and trigger finger, are categorized as RSIs.
This article discusses RSIs caused by working environments, sports, and using modern devices. It will discuss the types of RSIs, diagnosis, treatment, prevention, and tips for living with these conditions.
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What Is a Repetitive Strain Injury?
A repetitive stress injury—also called cumulative trauma disorder—is damage to muscles, joints, tendons, or nerves that occurs from overuse or repeated movements of a part of the body. These conditions are the leading cause of work-related injuries in the United States.
Repetitive strain injuries do not have a single cause or event. They develop gradually from microtrauma or overloading body structures.
Examples of RSIs
There are many types of RSIs, but some are more common than others.
Examples of common RSIs include:
Carpal tunnel syndrome: This condition causes pain, tingling, and numbness in the thumb, index, middle, and half of the ring finger due to median nerve compression and inflammation in the wrist.
Epicondylitis: This condition occurs when elbow tendons become inflamed from muscle overuse. Tennis elbow—lateral epicondylitis—affects tendons on the thumb side or outside of the elbow, which is responsible for controlling the muscles that bend your wrist backward or away from your palm. Golfer's elbow—medial epicondylitis—affects the tendons on the pinky side of the elbow, which are responsible for bending your wrist forward or toward your palm.
Trigger finger: This condition causes a finger to get "stuck" as it moves due to inflammation on the flexor tendon that bends the finger joints.
Bursitis: Bursae are small fluid-filled sacs that provide padding in joints. Bursitis occurs when bursae become inflamed and swollen, pinching structures in the joint and leading to pain with movement. It often occurs in the shoulder and hip joints.
Tendonitis: This condition occurs when tendons become inflamed when a joint is overworked—especially when awkward positions or prolonged postures are involved. This condition develops in any joint throughout the body but often affects the shoulders, elbows, wrists, fingers, hips, knees, and ankles.
Medial tibial stress syndrome: This condition, also known as shin splints, develops from inflammation of the muscles and tendons in the shin, often from activities or sports requiring excessive running and jumping.
Related: What Are Repetitive Motion Disorders?
Symptoms of RSIs
Pain from RSIs is typically dull and achy but can progress and become sharp in nature. Early on, pain might only occur during the activities that led up to the injury. However, as the condition worsens, pain can also occur at rest or during the night.
In addition to pain, RSIs can cause:
Decreased range of motion
Numbness
Redness of the skin
Swelling
Tingling
Weakness
What Causes RSIs?
Overusing a particular part of the body is the primary cause of RSI. This includes repetitive movements, prolonged postures, awkward positioning, and overworking tired muscles.
Certain careers, activities, and sports can increase the risk of repetitive strain injury, especially if they are done for prolonged periods without adequate rest.
Examples include:
Carpentry (and other jobs that require the use of hand tools)
Construction
Cooking
Gardening
Gymnastics
Long-distance running or marching (such as in the military)
Meatpacking
Sewing
Sports that require pitching a ball
Tending bar
Tennis (and other racquet sports)
Using a computer and/or mouse
Use of handheld electronics for gaming and texting
How Is an RSI Diagnosed?
A healthcare provider begins diagnosing a repetitive strain injury by reviewing your symptoms, including the activities that make them worse or better. Then, a physical exam is performed, which can include palpation (gentle touching of the affected joint) and assessment of your range of motion and strength.
Healthcare providers often use imaging to help confirm an RSI diagnosis and assess the level of damage that might have occurred to the affected structures. Imaging can include:
Ultrasound
Computed tomography (CT) scan
How Are RSIs Treated?
Healthcare providers recommend treating RSI symptoms with a combination of home remedies and medications.
Treatments can include:
Avoiding activities that increase pain (whenever possible)
Taking nonsteroidal anti-inflammatory drugs (NSAIDs), such as Aleve (naproxen) or Advil and Motrin (ibuprofen)
Taking other over-the-counter pain medications, such as Tylenol (acetaminophen)
Applying pain-relieving topical lotions or creams
Using heat to reduce muscle aches and joint stiffness
Using ice to reduce pain and swelling
Wearing a splint to protect the injured joint
Many people with RSIs benefit from physical therapy. Physical therapists use various treatments and modalities to reduce pain, decrease stiffness, improve mobility, and increase strength.
If these treatments are not successful, your healthcare provider may recommend additional interventions, such as:
How to Prevent an RSI
While you might not be able to prevent an RSI, you can take many steps to reduce your risk of developing the painful conditions related to these injuries.
Use Proper Posture and Good Body Mechanics
Keeping your joints in proper alignment and using good body mechanics helps reduce stress on your muscles and tendons during daily tasks.
As much as possible, follow these tips:
Alternate heavy tasks with lighter ones.
Change positions every 20 to 30 minutes.
Get close to objects before you lift—squat down rather than bend over.
Get help when lifting heavy items.
Keep your work close to your body rather than reaching away.
Keep your wrists straight—not bent backward or forward.
Take frequent breaks to stretch your muscles.
Use a stepladder instead of reaching overhead.
Use power tools instead of manual hand tools.
Warm up before exercising or playing sports.
Forearm Stretches
Your forearm muscles are particularly prone to repetitive strain injury. Stretch these muscles several times daily to reduce the risk of injury.
To do so:
Hold your right arm straight out in front of you, with your palm facing the ground.
Bend your wrist down toward the ground.
Use your left hand to gently press on the back of your right hand until you feel a stretch along your forearm.
Hold for 15 seconds, and repeat five times.
Bend your right wrist upward.
Apply pressure on your right palm with your left hand until you feel a stretch along your forearm.
Hold for 15 seconds and repeat five times.
Repeat both stretches on your left arm.
Tips for Computer and Desk Workers
Sitting at a desk for prolonged periods can significantly increase your risk of an RSI. Try these tips at your workstation:
Keep your wrists straight while typing and using a mouse—consider using a wrist rest.
Look straight ahead—position your screen and documents at eye level to avoid bending your neck for long periods.
Place your feet flat on the floor so your knees and hips are bent at 90 degrees.
Position your workstation or desk at elbow height.
Use a mouse and external keyboard to work with a laptop.
If you have or have access to a sit-to-stand desk, try to split time fifty-fifty between sitting and standing.
Coping With an RSI
Dealing with an RSI can be stressful and discouraging. Chronic pain can increase the risk of mental health issues such as anxiety and depression. In turn, this can lead to poor sleep, which can worsen RSI symptoms.
If your RSI is causing you stress, try some relaxation and stress management techniques, such as diaphragmatic breathing, a form of deep breathing, and meditation. Consider talking to a mental health provider.
Related: Prevention of Carpal Tunnel Syndrome
Summary
Repetitive strain injuries (RSIs) are damage to tendons, joints, muscles, or nerves caused by overuse of a particular part of the body. Prolonged postures, awkward positioning, and overworking fatigued muscles increase the risk of developing an RSI. Symptoms include pain, tingling, numbness, decreased motion, and weakness.
Most RSIs improve with conservative treatment, but more severe cases might require surgery. Proper body mechanics and good workplace ergonomics can reduce your risk of developing an RSI. See a healthcare provider if you suspect you have an RSI to avoid permanent damage to your joints.
Read the original article on Verywell Health.
