On the last day of February, RSI, or Repetitive Strain Injury, is given some thought worldwide. As this day is usually 28 February but sometimes 29 February, this is the only 'non-repetitive' day of the year. So an ideal day to raise our awareness around this condition. We at FriskFysio think it is important to also take a moment to reflect on it again and talk a little more about it. What is RSI, how do you recognise it, how can you prevent RSI or, more importantly, how can you get rid of it if you suffer from it? We answer all these questions about RSI in this blog.
What is RSI?
RSI is the abbreviation for Repetitive Strain Injury. It is a collective term for muscle and joint complaints of hands, wrists, arms, shoulders, and/or neck. Repetitive movements and/or prolonged static posture are the culprits of this type of complaint. The complaints arise because the muscles of shoulders and arms are continuously tightened. Overexertion reduces blood flow and causes muscles to ache. If these symptoms are ignored, painful inflammations can develop or nerves can become pinched. With RSI, it is important to raise the alarm in time, as the symptoms worsen as you keep running with it. Often, RSI is noticed too late. RSI is now also called CANS, Complaints of Arms, Neck and Shoulders.
What are the symptoms of RSI?
The condition develops in three steps.
1st phase: It starts with pain and fatigue in the muscles and joints that perform the repetitive movements. These symptoms disappear after a period of rest.
2nd phase: Pain and fatigue persist even after an extended period of rest. This may be accompanied by tingling, a limp and loss of strength. This is the time to make a quick appointment with the GP or physiotherapist.
3rd phase: At this stage, severe symptoms develop. The pain remains present day and night. Limbs may swell, crack, tingle, become stiff and even feel 'dead'. The joint affected by RSI can hardly be used. Even picking up a glass of water can be very painful. Only this very last stage is officially called RSI.
Because RSI is a collective name for many conditions, it is often also referred to as more specific conditions such as tennis elbow, mouse arm or carpal tunnel syndrome.
What can you do yourself to prevent RSI?
These five tips may help you keep your muscles and joints RSI-free:
Tip 1: Take small breaks.
Do you work a lot at the computer? Then regularly drop your hands into your lap and let them rest there for 30 seconds. Then continue working again. In these half minutes, muscle tension is reduced and blood flow restored.
Tip 2: Get up every half hour and do exercises
Do you have sedentary work? Then get up and move your body every half hour. That works wonders. Walk back and forth, do some stretching exercises or do a few knee bends. Even better is a brisk 5- or 10-minute walk.
Tip 3: Pay attention to your breathing
Did you know that people who work at computers often tend to breathe incorrectly? It usually involves breathing high in the chest without moving the abdomen. This way of breathing exacerbates tension symptoms in the neck and shoulders. Therefore, take regular 'breathing breaks'. Breathe in and out slowly and relaxed for 1 minute. Ensure 'low' breathing from the abdomen.
Tip 4: Create an ergonomic working environment
- Make sure your chair is at the right height.
- Sit directly in front of your computer.
- Look for other (vertical) mice, armrests, ergonomic keyboards or break software.
Tip 5: Strengthen your muscles
Stronger muscles can handle more load. Therefore, the likelihood of complaints will be reduced when your muscles are better trained.
How do you get rid of RSI symptoms?
If RSI or CANS complaints increase, it is important that you seek help from our (specialised) physiotherapists. Together with you, we will look at the cause of the complaints. It is important to know how the complaints arose, as this determines the correct recovery process. Would you like to make a physiotherapy appointment to discuss treatment options? Then call 085-5000333 or send an e-mail to info@friskfysio.nl or fill in the contact form on our website. We will then contact you as soon as possible.
