How To Prevent The Occurrence Of Repetitive Stress Injury

Experiencing a tingling feeling in your wrist or stiffness in your neck? Don’t ignore it! You could be affected by a Repetitive Stress Harm.

One of many largest challenges to our well being at the moment is the period of time we spend on actions that trigger pressure on our our bodies. From staying slumped over the desk for lengthy hours to partaking in high-intensity exercise, repeated use of the identical motion causes irritation and harm to muscle groups, nerves and tendons within the physique.

The variety of Indians affected by Repetitive Stress Harm, additionally known as Repetitive Pressure Harm (RSI), is on the rise at the moment. One research by RECOUP, a Bangalore-based Neuromusculoskeletal Rehabilitation Centre, reveals that as much as 75% of inhabitants working within the IT, BPOs and the decision centre trade are in danger and are exhibiting signs of RSI.

What causes Repetitive Stress Harm?

Tiny tears within the muscle or tendon tissue are routine however any ache or harm triggered is often healed with relaxation. Nevertheless, with out relaxation, the construction of the muscle or tendon is impacted.

When the muscle groups are broken or develop into tight on account of overuse, the nerves that run by way of also can develop into infected and sore. Over time, this impacts posture and motion, resulting in joint ache and stiffness.

Widespread signs of RSI are:

• Ache
• Tenderness
• Stiffness
• Tingling or numbness
• Weak point
• Cramps

Repetitive stress accidents might be categorized into two sorts:

Kind 1

These are well-defined situations that may be identified simply, as a result of availability of measurable proof. Examples of Kind 1 repetitive stress accidents embrace:

• Tendonitis
  

  That is an irritation or irritation of a tendon – a thick twine that attaches bone to muscle. It could happen in virtually any space of the physique, however is mostly discovered on the base of the thumb, elbow, shoulder, hip and knee. Tendonitis of the shoulder is understood to happen amongst office-goers who carry heavy laptop computer baggage and stroll lengthy distances.

• Tenosynovitis
  

  One other kind of tendon damage that causes irritation of the tendon lining. Signs embrace joint stiffness and swelling of the affected space.

• Bursitis
  

  Small fluid-filled sacs referred to as bursae cushion the bones, tendons, and muscle groups close to the joints. Bursitis happens when bursae develop into infected. Widespread signs embrace ache, tenderness and decreased vary of movement over the affected space.

Kind 2

Also referred to as Diffuse RSI or non-specific ache syndrome, these are limb problems which might be harder to diagnose and deal with, as they don’t present clear measurable proof comparable to swelling, deformation, dysfunction, and so on.

How can one keep away from repetitive stress damage?

Poor posture, poor train approach and overuse are the three most important causes of repetitive stress accidents, so the following pointers can assist forestall it:

• Preserve a impartial physique place (a posture through which your joints are naturally aligned). Hold your head degree, ahead dealing with and according to the torso. Place your toes flat on the ground or a footrest. Calm down your shoulders and let your arms hold down.

• Be sure that your workstation is ergonomically sound (see picture beneath).

• When seated, attempt to preserve good posture. Your head and again ought to kind a straight line out of your ears to your pelvis.

• When typing, make sure that your wrists are usually not bent to at least one aspect. Hold them pointing in a straight line along with your forearm.

• Take common breaks from repetitive duties.

• Make it a degree to rise up as soon as each hour. Stroll round, stretching your arms and wrists, and in addition straighten your fingers.

• Carry out muscle-relaxing respiratory strategies comparable to pranayam at your desk each couple of hours.

• Do enough warm-up and cool-down routines while you exercise. That is very important to keep up tendon and bursae well being over time.

Strive these workouts to stop RSI

Again stretch

• Sit on the sting of your chair, toes flat on the ground.
• Lean over until your chest touches your knees.
• Let your arms dangle to the ground and loosen up your neck.

Cross your arms

• Prolong one arm straight out in entrance of you.
• With the opposite hand, seize the elbow of the outstretched arm and pull in direction of your chest.
• Repeat with the opposite arm.

Twist your torso

• Sit up and inhale.
• Exhale, flip to the precise and seize the again of the chair along with your proper hand and the arm of the chair along with your left hand.
• Repeat with different aspect.

Leg stretches

• Sit down along with your again straight.
• Maintain the seat of your chair, and lengthen legs straight out in entrance of you till they’re parallel with the ground.
• Level and flex your toes 5 occasions.

Sit and stand

• Arise and sit again down in your chair with out utilizing your palms.

Prevention is healthier than remedy. Join with our Coaches to get your well being on monitor. 

Along with doing her Grasp’s in Physiotherapy from Oxford School, Bangalore, Meenakshi has achieved her MD in Various Medication too. She can be a Licensed Childbirth Educator, a Pre and Postnatal Health Skilled and an ACSM Well being and Health Specialist. Meenakshi attributes most life-style problems to at the moment’s sedentary way of life. She has at all times shared HWP’s imaginative and prescient of incorporating wholesome habits into a person’s current life-style. “Don’t consider food plan and train as sacrifice, make it a behavior and luxuriate in it as an alternative,” she says, recommending small adjustments to ease the thoughts and physique in direction of a extra healthful life.