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 might be affected by a Repetitive Stress Harm.

One of many largest challenges to our well being at this time 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 injury to muscular tissues, 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 this time. One examine 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 business 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 injury prompted is normally healed with relaxation. Nonetheless, with out relaxation, the construction of the muscle or tendon is impacted.

When the muscular tissues are broken or turn into tight on account of overuse, the nerves that run by can even turn into infected and sore. Over time, this impacts posture and motion, resulting in joint ache and stiffness.

Frequent signs of RSI are:

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

Repetitive stress accidents could 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 may possibly 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 luggage and stroll lengthy distances.

• Tenosynovitis
  

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

• Bursitis
  

  Small fluid-filled sacs known as bursae cushion the bones, tendons, and muscular tissues close to the joints. Bursitis happens when bursae turn into infected. Frequent signs embrace ache, tenderness and decreased vary of movement over the affected space.

Kind 2

Also called Diffuse RSI or non-specific ache syndrome, these are limb issues which are harder to diagnose and deal with, as they don’t present clear measurable proof equivalent to swelling, deformation, dysfunction, and so forth.

How can one keep away from repetitive stress harm?

Poor posture, poor train approach and overuse are the three predominant causes of repetitive stress accidents, so the following tips might help stop it:

• Keep a impartial physique place (a posture through which your joints are naturally aligned). Preserve 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 grasp down.

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

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

• When typing, be certain that your wrists aren’t bent to at least one aspect. Preserve them pointing in a straight line together 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 likewise straighten your fingers.

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

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

Attempt 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 chill out your neck.

Cross your arms

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

Twist your torso

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

Leg stretches

• Sit down together 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 instances.

Sit and stand

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

Prevention is best than treatment. Join with our Coaches to get your well being on monitor. 

Along with doing her Grasp’s in Physiotherapy from Oxford Faculty, Bangalore, Meenakshi has accomplished her MD in Various Drugs too. She can be a Licensed Childbirth Educator, a Pre and Postnatal Health Professional and an ACSM Well being and Health Specialist. Meenakshi attributes most life-style issues to at this time’s sedentary way of life. She has at all times shared HealthifyMe’s imaginative and prescient of incorporating wholesome habits into a person’s present life-style. “Don’t consider weight loss program and train as sacrifice, make it a behavior and revel in it as a substitute,” she says, recommending small modifications to ease the thoughts and physique in the direction of a extra healthful life.