Prevention Of Repetitive Strain Injuries

Repeated strain injury often affects bone, muscle, tendon, or ligament. It occurs when the same area of ​​the body is subjected to repeated pressure and the body is not given enough time to recover.

Unfortunately, this type of problem has increased significantly over the last 20 years. It mainly affects adults, although more and more children are facing these problems as well.

Modern technological devices have increased the incidence of repetitive strain injuries. Stress injuries are different and thus there are many ways to treat them. In addition, mental stress and monotony increase the severity of these injuries.

Causes and risk factors for recurrent stress injuries

The main reason for the occurrence of repetitive strain injury is the repetition of the same movements, either continuously or strongly for long periods of time. This means maintaining the same position, especially uncomfortable.

The risk increases for those in poor physical condition who lead a sedentary lifestyle. On the other hand, often heavy lifts can also cause it.

Those who perform mechanical activities for a long time are more susceptible to repeated stress injuries. Musicians, drivers, chefs, cleaners, oral hygienists, typists and others use vibration equipment on a regular basis.

The most common stress injuries

There are over 1,700 different types of repetitive strain injuries. As has been said, they often affect industrial workers, office workers and people who use electronic devices for long periods of time. This means mobile phones, laptops, etc.

Currently, the most common injuries are:

• Carpal tunnel syndrome, manifested as numbness of the hands and arms. This is due to nerve compression in the wrist and often causes tingling.
• Bursitis is an arthritis of the joints of the knee, shoulder, elbow and hip.
• Rotating cuff tendonitis is an inflammation of the tendons that connects the bones and muscles of the shoulder.
• Tennis elbow is a tissue irritation that connects the elbow to the forearm muscle.
• Raynaud’s disease causes the blood vessels in the limbs to constrict in cold or stressful situations. It is due to the use of vibrating tools.
• Junction syndrome is an inflammation of the muscles of the forearm due to repeated flexion and enlargement of the wrist.
• Stenotic tenosynovitis, or trigger finger, occurs when a finger hangs as it bends and straightens, producing a clicking sound. It is the result of a strong and repetitive grip.

• Other recurrent stress injuries include author convulsions, various forms of tendonitis and tendinosis, cubitial tunnel syndrome, De Quervain tenosynovitis, thoracic output syndrome, etc.

Symptoms

Repeated strain injuries show a wide range of symptoms, but pain is the most common. It ranges from mild to severe and usually increases over time. In addition, it is usually local and acute.

Other common symptoms include:

• Swelling
• Pulsating sensation in the damaged area
• Tingle
• Stiffness or difficulty moving
• Loss of strength or feeling in the damaged area
• Weakness in the area
• Sensitivity to cold or heat

Most commonly, symptoms gradually increase until they become severe and constant. Once they reach this point, coping with everyday life can be difficult.

Diagnosis

The doctor must make the diagnosis based on an interview and a physical examination. He will inquire about all your repetitive tasks and may also do some tests to determine the range of motion in a particular area.

It is sometimes necessary to perform additional tests, such as ultrasound or electromyography, to determine the extent of the damage caused by the injury. In general, there are two main groups of repetitive strain injuries:

• RSI 1 corresponds to a musculoskeletal disability
• RSI 2 indicates nerve damage

Available treatments for recurrent stress injury

Treatment depends on the severity and location of the injury. It usually requires one of the following measures:

• Doctors advise to limit or avoid repetitive activities that caused the injury.
• Changing exercises. They also suggest changes in the way people train.

• Heat or cold help reduce inflammation and pain one at a time, but also alternately.
• Doctors usually prescribe NSAIDs and muscle relaxants: antidepressants are sometimes effective and sleeping pills if a person is unable to sleep due to pain.
• Flexible supports and spatulas often provide support and help reduce inflammation.
• Physiotherapy includes exercises, the use of braces, loads, and instruction to cope with daily tasks and prevent injury from getting worse.
• Steroids are injections that are prescribed for special cases because they cause many side effects.
• Severe cases may require surgery.

When is it necessary to see a doctor?

The pain of repetitive strain injuries is manageable if you take care of it right from the start. However, you can come to a point where the situation becomes irreversible if you allow too much time to pass.

The first symptom of a repetitive strain injury is pain, so contact your doctor as soon as possible. The situation may not have major consequences if dealt with in a timely manner.

Is prevention needed?

Prevention is the best way to avoid repetitive strain injuries. Any type of exercise that requires constant repetition of movements also requires precautions to reduce the risk.

Athletes need to change their training program regularly, get enough rest throughout the year, and plan for recovery.

The following tips may be helpful to everyone:

• Avoid bad posture. The ears and back should be in line with the hips both when standing and sitting.

• Do not maintain the same position for long periods of time while standing or sitting. Take regular breaks and change position to avoid problems.
• Your wrists, arms, and fingers should be aligned as you type.
• Do not press the keys too hard when typing on the keyboard, and use voice commands as much as you can.
• Try not to hold objects firmly and do not hold them in your hand for long. This applies to mice, cell phones, and other tools.
• Choose a chair that supports both the neck and back if you work at a table for long periods of time. The screen should be at eye level and your feet should touch the floor at all times.
• Stretch regularly; stretch about every hour if you need to continue the same activity or maintain the same position.
• Follow all occupational safety guidelines for your industry.

Prevention is better than cure

The prognosis for repetitive strain injuries depends on the severity of the injury and your general health. Prevention is the best way to go, so take every precaution to prevent it from happening to you.

Do not perform any repetitive activity for more than 30 minutes without a break. The risk of injury is greatly reduced only by following this simple instruction.