Preventing RSI
Something as simple as altering a daily work routine greatly reduces the risk of a Repetitive Strain Injury (RSI).
Maintaining correct posture and taking frequent breaks reduce the risk of RSI. With proper exercises and stretches, it is possible to prevent the pain and suffering cause by RSI. Recently, doctors have developed methods of designing work places to meet the needs of the worker.
Ergonomics is the science of fitting the job to the worker. RSI injuries result when there is a mismatch between a job's physical requirements and the physical capabilities of the worker. Preventative measures, such as ergonomics, can drastically reduce the risk of developing an RSI.
Stretching is an essential part of preventing workplace injuries. However, if you already have symptoms of RSI, improper stretching can cause further damage. It is important to talk to your physical therapist or doctor to find what exercise is best for you.
The Prayer stretch is a good place to start. Place your hands together and gently push to one side, hold for 15-30 seconds. Repeat in the opposite direction.
As with all stretches, if you go too hard or too long, this could cause soreness or burning sensations, so only stretch until you feel a gentle pull. Keep your fingers straight and your fingertips together.
For computer users, some points that may aid in prevention include
Taking a break can be as simple as removing your hands from the keyboard and letting your arms drop to your sides. Every half hour, you should get up from your desk and stretch to loosen your neck and shoulder muscles.
See how long you can type without feeling any symptoms that include, pain, tingling, numbness, or even just heightened awareness; then subtract 10 minutes from this time. Do not type any longer than this without taking a break. If you can only type 10 minutes or fewer without such symptoms, then you should not be typing, writing or doing anything else that may cause potential problems. At this point you need to make an appointment with your general practitioner immediately.
The importance of prevention in cases of RSI cannot be overemphasized. A few simple changes in your work habits could save you endless amounts of pain and disability. For the most part, once you have RSI, the healing process is long and frustrating.
Getting the correct treatment for a Repetitive Strain Injury is essential for healing the afflicted areas.
It is also important to find a doctor who can correctly diagnose RSI and develop the proper way to stop the condition from spreading.
Your primary care physician should be your first call. Many primary care physicians are able to treat RSI without the need of a specialist, although specialists are usually referred in severe or chronic situations. The consultants you are likely to see are
The correct doctor to treat RSI often depends on the seriousness of the injury. The earlier a doctor can implement a treatment plan, the sooner the condition can be resolved.
Diagnosis of RSI is not a specific process. Diseases such as rheumatoid arthritis and heart problems must be tested for before RSI can be considered a possibility. However, even then it is difficult to arrive at a definite diagnosis.
There is no standard approach to treating RSI because each problem is unique and may have different causes from other cases.
If you are referred to a specialist or see a therapist always ask the following questions:
In addition to evaluating your symptoms, your doctor may use one of the diagnostic procedures discussed below to help with the diagnosis.
In the NCS an electrode connects to a point in the hand and a small electrical current passes through the arm. This allows the speed of the nerve responses to be determined. A time delay picked up along the nerve suggests that the problem may be as result of a pinched nerve.
Your doctor may have an X-ray taken to check for skeletal problems that might have occurred in the wrist, back or neck. You doctor may also check for an extra rib in the case of thoracic outlet syndrome. Should the X-ray fail to revel anything, your doctor may suggest an MRI scan to assess your shoulders, back, or neck
Based on your symptoms and your doctor's finding you may then be referred to another doctor or therapist to begin the healing process.
A physical therapist will test for pinched nerves as well as back and neck problems, working the damaged area slowly back to its full potential. Most physical therapists only do six sessions before you need to see your primary care physician or consultant again. Pain Clinics run by a rheumatologists are another source of physical therapy. Look for one that specializes in pain management and not just pain relief.
Occupational therapists will give you a brief summary of the condition, joint protection and ways of conserving energy. They will also promote desirable habits in personal and domestic tasks, leisure and work, and will develop a program that may include wearing splints, exercise and taking regular rest breaks.
Chiropractors and osteopaths manipulate joints and muscles that help with a wide variety of conditions, especially neck and back pain. They are most effective when the symptoms are less chronic.
Many different therapies are available for the treatment of repetitive strain injuries. Through relaxation and simple exercise, it is possible to treat RSI at home.
Many people find that activities such as walking and swimming help them treat their RSI. Exercise is beneficial in many areas of life and is also a great asset in preventing and curing RSI. However, R.I.C.E. remains the key to beginning the healing process:
Rest: Take time away from whatever it is that created the RSI. When at home, do what you can to avoid using the injured area.
Ice: Ice constricts the blood vessels in the area reducing inflammation and swelling. If you don't have an ice pack, a bag of frozen peas can do the trick. Ice the area several times daily, or as recommended by your doctor.
Compression: Using an elastic bandage to compress the affected area will work with the ice to reduce swelling. A bandage should be snug, but never tight, your physician or nurse can show you the proper way to bandage your injury.
Elevation: Elevating the injured area above the heart helps to reduce swelling by reducing blood flow to the area.
If R.I.C.E. doesn't work, many over-the-counter drugs can be used to alleviate pain before you see a physician. The most common over-the-counter drug is called acetaminophen (paracetemol). Though this drug does not have the anti-inflammatory effects of aspirin and ibuprofen, it tends not to cause stomach problems. Some anti-inflammatory gels can be rubbed into the area of inflammation or pain. Do not take painkillers to mask the pain so you can continue working; this will only make your RSI worse and more difficult to treat.
Splints are another way to help deal with an RSI. However, you should only wear them on the advice of a doctor or physical therapist who will ensure that they fit properly. Follow the advice of your doctor regarding when and how long to wear a splint.
In many cases, RSI injuries are treated by a series of Adverse Neural Dynamics Stretches, designed to exercise the nerves, and remove and relieve the tethered points. A physical therapist will show you how to do these exercises and should also teach you exercises to mobilize your back and neck. Many RSI sufferers have problems in these areas without realizing it, causing pain in the hands and arms.
Massage is a very good pain remedy if it is done correctly. Massage improves the blood flow, releases toxins and makes you relax. Have your back, shoulders, neck, arms and hands massaged as often as possible. If you have a partner, buy him or her a good book on massage as a gift.
Sometimes RSI can be so extreme that it requires surgery. Surgery is usually the last attempted treatment since it can be expensive and uncomfortable for the patient.
Maintaining correct posture and taking frequent breaks reduce the risk of RSI. With proper exercises and stretches, it is possible to prevent the pain and suffering cause by RSI. Recently, doctors have developed methods of designing work places to meet the needs of the worker.
Ergonomics is the science of fitting the job to the worker. RSI injuries result when there is a mismatch between a job's physical requirements and the physical capabilities of the worker. Preventative measures, such as ergonomics, can drastically reduce the risk of developing an RSI.
Stretching is an essential part of preventing workplace injuries. However, if you already have symptoms of RSI, improper stretching can cause further damage. It is important to talk to your physical therapist or doctor to find what exercise is best for you.
The Prayer stretch is a good place to start. Place your hands together and gently push to one side, hold for 15-30 seconds. Repeat in the opposite direction.
As with all stretches, if you go too hard or too long, this could cause soreness or burning sensations, so only stretch until you feel a gentle pull. Keep your fingers straight and your fingertips together.
For computer users, some points that may aid in prevention include
- using voice recognition software.
- making sure you have an ergonomic assessment of your workstation fitting the Occupational Safety and Health Administration (OSHA) requirements.
- Taking regular breaks. Taking several short breaks is better than a few long ones.
Taking a break can be as simple as removing your hands from the keyboard and letting your arms drop to your sides. Every half hour, you should get up from your desk and stretch to loosen your neck and shoulder muscles.
See how long you can type without feeling any symptoms that include, pain, tingling, numbness, or even just heightened awareness; then subtract 10 minutes from this time. Do not type any longer than this without taking a break. If you can only type 10 minutes or fewer without such symptoms, then you should not be typing, writing or doing anything else that may cause potential problems. At this point you need to make an appointment with your general practitioner immediately.
The importance of prevention in cases of RSI cannot be overemphasized. A few simple changes in your work habits could save you endless amounts of pain and disability. For the most part, once you have RSI, the healing process is long and frustrating.
Getting the Help You Need
Getting the correct treatment for a Repetitive Strain Injury is essential for healing the afflicted areas.
It is also important to find a doctor who can correctly diagnose RSI and develop the proper way to stop the condition from spreading.
Your primary care physician should be your first call. Many primary care physicians are able to treat RSI without the need of a specialist, although specialists are usually referred in severe or chronic situations. The consultants you are likely to see are
- Orthopedic Surgeons
- Rheumtalogists
- Neurologists
- Massage Therapists
- Occupational Therapists.
The correct doctor to treat RSI often depends on the seriousness of the injury. The earlier a doctor can implement a treatment plan, the sooner the condition can be resolved.
Diagnosis of RSI is not a specific process. Diseases such as rheumatoid arthritis and heart problems must be tested for before RSI can be considered a possibility. However, even then it is difficult to arrive at a definite diagnosis.
There is no standard approach to treating RSI because each problem is unique and may have different causes from other cases.
If you are referred to a specialist or see a therapist always ask the following questions:
- How much experience do they have in treating RSI?
- How good are they at treating RSI?
- How does this treatment work?
Diagnosis and Treatment
In addition to evaluating your symptoms, your doctor may use one of the diagnostic procedures discussed below to help with the diagnosis.
Nerve conduction studies (NCS) and EMG tests
In the NCS an electrode connects to a point in the hand and a small electrical current passes through the arm. This allows the speed of the nerve responses to be determined. A time delay picked up along the nerve suggests that the problem may be as result of a pinched nerve.
Diagnostic Imaging
Your doctor may have an X-ray taken to check for skeletal problems that might have occurred in the wrist, back or neck. You doctor may also check for an extra rib in the case of thoracic outlet syndrome. Should the X-ray fail to revel anything, your doctor may suggest an MRI scan to assess your shoulders, back, or neck
Based on your symptoms and your doctor's finding you may then be referred to another doctor or therapist to begin the healing process.
Physical Therapy
A physical therapist will test for pinched nerves as well as back and neck problems, working the damaged area slowly back to its full potential. Most physical therapists only do six sessions before you need to see your primary care physician or consultant again. Pain Clinics run by a rheumatologists are another source of physical therapy. Look for one that specializes in pain management and not just pain relief.
Occupational Therapy
Occupational therapists will give you a brief summary of the condition, joint protection and ways of conserving energy. They will also promote desirable habits in personal and domestic tasks, leisure and work, and will develop a program that may include wearing splints, exercise and taking regular rest breaks.
Chiropractic and Osteopathy
Chiropractors and osteopaths manipulate joints and muscles that help with a wide variety of conditions, especially neck and back pain. They are most effective when the symptoms are less chronic.
RSI Therapies
Many different therapies are available for the treatment of repetitive strain injuries. Through relaxation and simple exercise, it is possible to treat RSI at home.
Many people find that activities such as walking and swimming help them treat their RSI. Exercise is beneficial in many areas of life and is also a great asset in preventing and curing RSI. However, R.I.C.E. remains the key to beginning the healing process:
Rest: Take time away from whatever it is that created the RSI. When at home, do what you can to avoid using the injured area.
Ice: Ice constricts the blood vessels in the area reducing inflammation and swelling. If you don't have an ice pack, a bag of frozen peas can do the trick. Ice the area several times daily, or as recommended by your doctor.
Compression: Using an elastic bandage to compress the affected area will work with the ice to reduce swelling. A bandage should be snug, but never tight, your physician or nurse can show you the proper way to bandage your injury.
Elevation: Elevating the injured area above the heart helps to reduce swelling by reducing blood flow to the area.
If R.I.C.E. doesn't work, many over-the-counter drugs can be used to alleviate pain before you see a physician. The most common over-the-counter drug is called acetaminophen (paracetemol). Though this drug does not have the anti-inflammatory effects of aspirin and ibuprofen, it tends not to cause stomach problems. Some anti-inflammatory gels can be rubbed into the area of inflammation or pain. Do not take painkillers to mask the pain so you can continue working; this will only make your RSI worse and more difficult to treat.
Splints are another way to help deal with an RSI. However, you should only wear them on the advice of a doctor or physical therapist who will ensure that they fit properly. Follow the advice of your doctor regarding when and how long to wear a splint.
In many cases, RSI injuries are treated by a series of Adverse Neural Dynamics Stretches, designed to exercise the nerves, and remove and relieve the tethered points. A physical therapist will show you how to do these exercises and should also teach you exercises to mobilize your back and neck. Many RSI sufferers have problems in these areas without realizing it, causing pain in the hands and arms.
Massage is a very good pain remedy if it is done correctly. Massage improves the blood flow, releases toxins and makes you relax. Have your back, shoulders, neck, arms and hands massaged as often as possible. If you have a partner, buy him or her a good book on massage as a gift.
Sometimes RSI can be so extreme that it requires surgery. Surgery is usually the last attempted treatment since it can be expensive and uncomfortable for the patient.
Surgery
Depending on the severity of the condition, there are several surgical procedures that will be considered by your doctor and surgeon:Carpal Tunnel release
This operation is a simple outpatient procedure during which the surgeon shaves the wrist ligament, releasing the pressure inside the carpal tunnel.Trigger Finger release
This surgery enlarges the narrow part of the carpal tunnel and allows the swollen tendon to pass freely back and forth through the narrow area, resulting in normal motion.Wrist Tendonitis
During this particular surgery, the roof of the carpal tunnel is opened to decompress the tendons. Additional separate compartments are also released. This allows the tendons to glide back and forth freely. A small soft dressing or light splint is applied to the hand, causing minimal stress to the patient.
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