Repetitive Strain Injury
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A repetitive strain injury (RSI) is not just one disorder, but a term used for many disorders. Repetitive strain injuries happen when someone is doing repetitive movements, or is in an awkward position with few breaks or chances for rest over a long period of time (e.g., weeks, months, years).
RSIs are one of the top six most common musculoskeletal conditions in Canada (Statistics Canada, 2006). RSIs are common in the hand or arm, but can also affect other body parts such as the back or legs. These injuries can be minor or major, and may cause you to take time off work or disrupt your daily activities. Examples of RSIs include:
Carpal tunnel syndrome: Swelling of the synovial sheath that surrounds the tendons that run from the forearm to the wrist. This puts pressure on the median nerve, sending pain into the fingers.
Tennis elbow: Inflammation of the tendon on the outer part of the elbow.
Tendonitis: Inflammation of one of the body’s tendons.
We most often think of RSIs as a workplace injury; however, they can also develop from the things we do outside of work. In addition to ensuring you are working safely, it’s important to think of things you can do at home to help prevent injury. Whether you’re at home or work, the best way to prevent RSIs is to take recommended breaks between repetitions and use proper posture and technique while doing things that are considered repetitive.
Consider the repetitive motions that occur when using a computer (e.g., the repetitive strokes on the keyboard, the continuous clicking of the mouse). A report done by Statistics Canada in 2008 found that 79.4% of Canadian households have a home computer, and it is expected that the number of home computer users has grown since then. It is likely that most home computers aren’t set up with proper posture in mind. Consider the following tips when setting up and using your home computer to help reduce the risk of developing an RSI:
• Keep your head centered over your shoulders and your neck straight, facing the middle of the monitor.
• Keep your eyes lined up with a spot 2 to 3 inches below the top of the monitor.
• Look away from the monitor every 20 minutes and focus on something at least 20 feet away.
• Keep your hands and wrists straight and relaxed, without bending or putting pressure on your wrists.
• Do not use the armrests on your chair while typing on the keyboard.
• Keep the mouse as close to you as possible (i.e., next to the keyboard).
• Use your whole arm to move the mouse, not just your wrist.
• Sit upright with your back firmly against the backrest. Try to keep the natural “S” curve of your spine.
Be sure to see your health care provider or go to a walk-in clinic right away if you have any symptoms of an RSI (e.g., pain, stiffness, tenderness, swelling, and loss of feeling or movement in any area). Take action at home so you can enjoy all aspects of your daily life.
