Repetitive strain injury, or RSI, is an umbrella term used to describe work-related musculoskeletal (muscles, tendons, ligaments, cartilage, bone) disorders affecting the neck, shoulder, arm, wrist and hand. It is often used very loosely to include conditions that are not necessarily related to repetitive strain such as carpal tunnel syndrome or tendonitis (inflamed tendons).
RSI is often considered an inappropriate term because it implies a particular cause for the injury. In the UK and Western Europe the term Work Related Upper Limb Disorders (WRULD) is preferred.
What causes RSI?
The actual cause of RSI is not always clear. It can be caused by a number of physical, environmental, social and psychological factors. In fact, you may be surprised to know that in some instances the pain and discomfort associated with repetitive strain injuries may be caused by a lack of movement or a single strain or trauma rather than by repetitive action.
However, the most obvious cause of RSI is repetitive movements, which can cause inflammation of the tendons (the tough tissue that attaches a muscle to bone) of the hand or forearm. This is particularly true if the movements are carried out in an awkward posture and without suitable rest periods.
If your work involves prolonged periods of handwriting, typing or other repetitive movements of the fingers, hand or arm you are at risk of developing RSI. And if you work with your hands at or above shoulder level you are prone to developing rotator cuff tendonitis (inflammation of the muscles and tendons around the shoulder joint).
Other risk factors include:
- Poor posture e.g. working with hands above shoulder level.
- Handling loads.
- Lack of variation in the task performed.
- Heavy work load.
- Poorly organised workstation.
- Maladjusted chairs.
- Stress.
- Boredom.
- Insufficient rest.
The risk of RSI increases with age. Studies have also shown that women are more susceptible than men to repetitive strain injuries, as are those who are unfit and those with an underlying disease.
How do I know if I have RSI?
RSI typically involves the arm, shoulder, neck and/or chest wall. Typical symptoms include:
- An underlying ache in the arm, shoulder or neck before onset of pain.
- Pain or discomfort in the area affected (severity varies with emotion, activity and the weather).
- Tightness.
- Stiffness.
- Numbness.
- Pins and needles.
- Difficulty performing the activity that caused the problem.
- There may also be difficulty with other activities including housework and leisure pursuits.
- Generalised fatigue is common.
- Poor sleep patterns.
On examination by your doctor there will probably be some swelling of the hand or arm, your grip strength will be poor and your muscles tight.
How can I help avoid RSI?
Repetitive strain injuries often persist for months or years despite treatment. However, they are preventable so you should make every effort now to prevent work-related injuries in future.
- Organise your workstation so that you have enough space to carry out your work tasks safely and effectively. Incorporate the use of ergonomic aids as much as possible to reduce strain.
- Examine your posture regularly. Place a "post-it" somewhere visible with POSTURE written on it to remind yourself - you will be amazed at how often you are slouching!
- Vary your work tasks as often as possible so that you are involved in variety of work tasks and work rates.
- Take regular breaks, especially if you are inactive for long periods of time.
- Move and shift position frequently.
If you suspect a repetitive strain injury, make an appointment to see your GP as soon as possible as early diagnosis is important and try adjusting your work practices to reduce the risk of further injury. Your doctor will most likely refer you to a physiotherapist who will show you regular exercises that involve stretching the tight tender regions.
