Are you someone who works at a computer in an office? Or do you use a sewing machine all day? Maybe you are someone who practices a sport like cricket or tennis. When you continue to do the same type of work, do you also feel pain, numbness, or stiffness in your hands, fingers, wrists, elbows, and shoulders? Sometimes this pain goes away after a while, so we don't pay much attention to it. But if we ignore it, it can become a big problem later. That is what we are talking about today , Repetitive Strain Injury or (RSI) .
Simply put, what is Repetitive Strain Injury (RSI)?
This is what the name implies. 'Repetitive' means repeated. 'Strain' means strain, pressure, or damage. 'Injury' means damage. So, simply put, when we do the same movement over and over again for a long time, this is the gradual damage that occurs to the muscles, tendons, or nerves associated with that part of our body.
Imagine, you're holding the mouse on your computer all day. Your wrists and fingers are in the same position, under the same amount of pressure. This isn't just for a day or two, but for months, even years, and those parts start to get damaged.
Most often, this condition affects your:
- To the fingers and thumb
- To the wrist
- To the elbow
- For hands
- To the shoulders
- Sometimes the knees can also be affected.
Who is most likely to get this condition?
This condition can actually happen to anyone, but for some people, the risk is a little higher.
- People who use computers in offices: This is commonly seen in people who type and use a mouse all day.
- People who work in physically demanding jobs: For example, those who work in garment factories, carpenters, and masons.
- Athletes: Those who engage in sports that involve repetitive movements, such as tennis, badminton, and cricket.
- Musicians: For those who play instruments like the violin, guitar, and piano.
What other medical conditions can be caused by RSI?
RSI is not a single disease. It is a general term for a group of injuries caused by similar activities. This can lead to a variety of conditions. See the table below.
| Condition | A simple explanation |
|---|---|
| Tendinitis | Swelling and pain in the tendons that connect bones and muscles. |
| Carpal Tunnel Syndrome | Numbness and pain in the hand and fingers due to compression of a major nerve that passes through the wrist. |
| Tennis Elbow | Pain caused by damage to the tendons on the outside of the elbow. |
| Trigger Finger | Pain with a clicking sound when a finger is bent. |
| Bursitis | Swelling of the fluid-filled sacs (bursa) near joints, e.g. in the shoulder, elbow. |
How do you know if you have RSI? Symptoms
See if you have one or more of these symptoms. These usually start gradually.
- Pain: It can feel like burning, aching, or sharp pain.
- Stiffness: A feeling of difficulty in bending or stretching a joint or muscle, as if it is stuck.
- Numbness: A feeling of numbness in the limbs.
- Swelling: The area of pain may appear slightly swollen.
- Weakness: Feeling like you can't hold something firmly with your hand, or you're having trouble lifting something heavy.
- Sensitivity to cold or heat: Feeling cold or hot in the area of pain more than others.
The important thing is that these symptoms increase as you do the repetitive task, and decrease when you take a break from that task.
How to treat this? Things you can do at home
The good news is that most RSI conditions can be treated with simple home remedies. The most important thing is to stop or reduce the activity that caused the damage.
There is a very popular method that doctors tell us is called RICE . It means:
| Method | What to do |
|---|---|
| R - Rest | This is the most important thing. Stop doing the activity that caused you pain for a while. Give that arm or leg a good rest. |
| I - Ice (Icing) | Apply an ice pack to the area of pain and swelling several times a day, for about 15 minutes at a time. |
| C - Compression | To reduce swelling, wrap the painful area tightly with an elastic bandage. |
| E - Elevation | Whenever possible, keep the painful arm or leg above the level of your heart. You can also keep a pillow on top. |
You can use over-the-counter pain relievers (NSAIDs) like ibuprofen to reduce pain and swelling. However, do not take these pain relievers for more than 10 days without consulting your doctor.
Sometimes your doctor will refer you to a physical therapist, who will teach you exercises to improve your posture and strengthen your muscles.
How can we prevent this kind of situation from happening again?
Prevention is better than cure. So here are some things you can do:
- Maintain good posture: Sit up straight when working on the computer. Make your chair, desk, and keyboard comfortable for you.
- Take frequent breaks: Don't do the same thing over and over again. Get up and walk around for a bit every half hour, stretching your arms and legs.
- Exercise: Warm up well before playing sports. Don't forget to cool down afterwards.
- Listen to your body: If you feel pain, don't ignore it. Don't just keep working, thinking, "This will go away in a little while." Your body may be giving you a signal.
When should I see a doctor?
If the pain does not subside after a few days of home treatments, or if the pain and numbness are so severe that you are unable to perform your daily activities, be sure to see your doctor. He or she will examine you, determine the exact cause, and provide the most appropriate treatment for you.
Pain and minor symptoms are the body's first signals that a bigger problem may be coming, so never ignore them.
When to go to the Emergency Treatment Unit (ETU)
RSI is not usually an emergency. However, if you have any of the symptoms below, go to the nearest hospital emergency department (ETU) immediately.
- If you have severe, unbearable pain.
- If the swelling is getting worse.
- If the color of the hands or feet has changed (blue, pale).
- If you can't move an arm, leg, or finger that you can normally move.
Take-Home Message
- Repetitive Strain Injury (RSI) is damage to muscles, tendons, and nerves caused by repeating the same movement over a long period of time.
- Pain, numbness, swelling, and weakness are the main symptoms.
- The best treatment is to rest from the activity that caused the injury. The RICE method (rest, ice, compression, elevation) is very helpful.
- This condition can be prevented by resting frequently, maintaining correct posture, and listening to the body's pain signals.
- If home treatments do not help or the pain is severe, be sure to see a doctor.
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