Plus 5 Risk RSI Factors
Many jobs require workers to perform specific tasks several times a day. So, it’s no wonder that repetitive strain injuries (RSIs) are common in the workforce. Given the consequences — lost productivity and higher worker’s compensation rates — it’s critical to learn how to prevent repetitive strain injury at your workplace.
What Are Repetitive Strain Injuries?
Repetitive strain or repetitive stress injury occurs when damage to muscles, nerves, and tendons builds up due to repetitive motions. People in occupations such as sewers, carpenters, assembly line workers, and jobs that require heavy keyboard use could be at risk of developing carpal tunnel syndrome. Manufacturing industry employees, whose job requires frequent and/or long hours of hand and wrist use, have experienced a higher impact from RSIs, such as carpal tunnel syndrome.
Occupations with Increased Risk for Repetitive Strain Injuries
- Construction workers who use power tools
- Dental hygienists
- Cooks
- Cleaners
- Musicians
- Carpenters
- Assembly line workers
- Health care workers
- Material handlers
- Production workers
- Sewers
- Athletes
- And more
Previous injuries, such as a back, shoulder, or wrist injury, increase your risk of developing a repetitive strain injury. And certain activities can increase the risk of developing RSIs as well.
Some Causes or Risk Factors for RSIs
- Motions that repeatedly stress the same muscle groups
- Staying in one position for a long time
- Maintaining abnormal positions for long periods
- Lack of exercise or poor physical condition
- Lifting heavy objects frequently
Does your workplace require repetitive tasks? McClure Ergonomics recommends that you perform an ergonomics risk assessment to identify and address risks before they lead to injuries.
Contact McClure Ergonomics Today to Schedule a Professional Risk Assessment
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Examples of Repetitive Strain Injuries
Type 1 RSI
Repetitive tasks usually cause a Type 1 RSI that manifests as swelling and inflammation in specific muscle groups or tendons. These injuries could include the following RSIs.
- Carpal tunnel syndrome
- Tenosynovitis
- Tendonitis
- Rotator cuff syndrome
- Epicondylitis (golfers or tennis elbow)
- Ganglion
- And more
Type 2 RSI
A Type 2 RSI manifests as general pain or discomfort. Since there’s no apparent inflammation, this type of RSI is sometimes called non-specific pain syndrome.
You could develop a Type 1 or Type 2 RSI in any muscle group, including these common areas.
- Wrist
- Elbow
- Hand
- Fingers
- Back
- Neck
- Shoulder
- Forearm
- Thumb
- Ankle
- Knees
- Bicep
- Lower Back
- Foot
Common RSI Symptoms
If you or a worker experience any of these symptoms, it’s best to have it checked out by a physician before the condition worsens. Early treatment can lead to more positive health outcomes.
- More acutely aware of a joint or muscle
- Tenderness or pain in a muscle or joint
- Pulsing sensations
- Throbbing or tingling sensations
- Weakness or loss of sensation
- Burning or aching
Treatment for Repetitive Strain Injury
Repetitive strain injury treatment often starts with rest. Resting the affected areas by discontinuing the repetitive motions allows your body time to heal itself. If this isn’t possible, try to find alternative ways to get the work done.
Other treatments could include the following.
- Ice: Cool the affected muscle to numb the skin and provide temporary pain relief.
- Medication: Non-steroidal, anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help alleviate swelling and manage pain.
- Steroids: Corticosteroid injections directly into the affected area can bring short-term relief.
- Brace: A brace could prevent stress to the affected area, allowing the body to heal itself.
- Physical Therapy: Physical therapy can help strengthen the affected muscle groups and improve mobility.
- Surgery: If a repetitive strain injury doesn’t respond to rest, medication, or other non-surgical treatments, surgery is an option.
Of course, the best approach is prevention.
How to Prevent Common Repetitive Strain Injuries
- Take breaks and get up to stretch or walk.
- Do shoulder stretches at your workstation.
- Use padding or gloves.
- Maintain good posture.
- Avoid staying in one position for extended periods.
- Use less force when performing tasks.
- Do warm-up exercises before playing a sport.
- Maintain equipment in good working condition.
- Improve or change your technique.
- Avoid sitting cross-legged.
- Implement ergonomics at home as well as at work.
How to Prevent Repetitive Strain Injury When Using a Computer
Whenever we think of repetitive strain injuries, we usually think of office workers. Following these guidelines can help prevent the most common desk job complaints.
- Ergonomic Workspace: Align the desk, chair, and screen ergonomically, following standard desk ergonomics guidelines. Place the monitor an arm’s length away with the top of the monitor at eye level.
- Posture: Maintain a straight posture that keeps your ears and back aligned with your pelvis.
- Wrists: Keep your wrists, arms, and fingers aligned and avoid bending the wrists.
- Shortcuts: Use keyboard shortcuts to reduce typing and mouse movements.
- Typing: Use voice-activated software whenever possible to avoid typing. Touch-type using all fingers and avoid looking down at the keyboard. Avoid hitting the keys too hard.
- Mouse: Grip the mouse loosely and slow your speed to reduce muscle tension in your hand.
- Telephone: Wear a headset if you need to be on the phone while typing.
- Fingers: Wiggle your fingers and flex your wrists from time to time.
Following these guidelines can help prevent repetitive strain injuries at home, work, in the gym, or on the field. Remember, it’s easier and less expensive to prevent injuries than to treat them!
Are Your Workers at Risk for Repetitive Strain Injuries?
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