Repetitive Strain Injury- RSI

This blog will be looking at some of the most common repetitive strain injuries affecting the hands and wrists.

Okay, so an RSI is not your stereotypical roll around on the floor in agony type of injury. Nevertheless they can be very painful indeed.

We can all take for granted how much we actually use our hands on a daily basis, myself included especially with my job!

An RSI is an overuse injury of the muscles and tendons of the upper body where there is repetitive use. This condition most commonly affects the forearms and elbows, neck and shoulders, hands and wrists.

The hands are especially prone to this as we use them all of the time. Daily
activities such as typing, using a smart phone, DIY (the twisting motion of a
screwdriver), using a mouse , gardening (especially weeding) and writing. These are all daily tasks that we can’t really avoid. Even stress, cold temperatures and poor posture can also be a contributing factor.

An RSI can start presenting pain and other symptoms when the muscles, tendons and other soft tissues have become chronically tight. Gripping may also become difficult.

Here are the most common RSI’S that effect the hand and forearms:

• Carple Tunnel Syndrome (CTS)

This is a classic RSI injury commonly due to overuse or fluid retention but can even occur during pregnancy.

Carple Tunnel Syndrome is  caused by compression of the median nerve as it travels through the wrist at the carple tunnel. The median nerve controls
movements and sensation of the hands. Symptoms may include pain, tingling and numbness in the hands and fingers. Some cases may require surgery.

Hand and wrist exercises are a great way to help reduce the risk of CTS.
Stretching is also a great way to combat carple tunnel syndrome by
strengthening the hand and wrist muscles.

• Lateral Epicondylitis AKA Tennis Elbow

You don’t even have to play tennis to get this one! 🙂   I believe the name
originated from the backhand swing in tennis as it stresses the extensor muscles that cause tennis elbow.

Tennis elbow is the most common overuse injury in the elbow. This occurs when the outer bony prominence of the elbow becomes painful and tender due to repetitive use of the extensor muscles in the forearm which attach to the outer bony prominence of the elbow. Anatomically known as the lateral epicondyle. Usually the more dominant arm is affected.

• Medial Epicondylitis AKA Golfer’s Elbow

This is less common than tennis elbow and is the exact opposite. Again you don’t have to be The Open Champion to get this either! Similar to tennis elbow Golfer’s elbow got it’s name due to the motion made when making a golf swing causing the flexor muscles in the forearm to become stressed.

Golfe’rs elbow affects the inner bony prominence of the elbow known as the
medial epicondyle due to the flexor muscles being overused causing strain to the muscle. The action of the flexors is to bend the wrist downwards.

It’s quite surprising how mundane daily tasks can have adverse affects on our muscles when used repetitively.

Ways to help prevent RSI’S

• Take regular breaks from long repetitive tasks
• Stretch the forearm muscles
• If possible try to modify tasks to improve symptoms i.e position your mouse and keyboard in a comfortable place to avoid strain.
• Soft tissue massage of the wrist flexors and extensors to alleviate tension
• Maintain a good working posture
• Even use of a stress ball can help to work the hand and forearm muscles

 

 

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