Repetitive strain injuries (RSIs) occur from overusing a specific part of the body through repeated motions. While historically linked to manual labor, RSIs are now commonly associated with modern technology and office work. Conditions like carpal tunnel syndrome and trigger finger are examples of RSIs.

This article delves into RSIs related to work, sports, and technology, covering their types, diagnosis, treatment, prevention, and management strategies.

What Is a Repetitive Strain Injury?

A repetitive strain injury, also known as cumulative trauma disorder, is damage to muscles, joints, tendons, or nerves caused by repeated movements or overuse. RSIs are a leading cause of work-related injuries in the U.S. They develop gradually from repeated stress rather than a single incident.

Common Types of RSIs

Several types of RSIs include:

  • Carpal Tunnel Syndrome: Causes pain, tingling, and numbness in the thumb, index, middle, and part of the ring finger due to compression of the median nerve in the wrist.
  • Epicondylitis: Inflammation of elbow tendons from muscle overuse, including:
    • Tennis Elbow (Lateral Epicondylitis): Pain on the outer elbow due to tendon issues related to wrist extension.
    • Golfer’s Elbow (Medial Epicondylitis): Pain on the inner elbow affecting tendons involved in wrist flexion.
  • Trigger Finger: Causes a finger to lock or catch due to inflammation of the flexor tendon.
  • Bursitis: Inflammation of the bursae, fluid-filled sacs that cushion joints, leading to pain and movement issues. Common in shoulders and hips.
  • Tendonitis: Inflammation of tendons from repetitive or awkward use, affecting shoulders, elbows, wrists, fingers, hips, knees, and ankles.
  • Medial Tibial Stress Syndrome (Shin Splints): Inflammation of shin muscles and tendons, often from excessive running or jumping.

Symptoms of RSIs

RSI symptoms often begin as dull, aching pain that may become sharp over time. Pain might initially occur only during specific activities but can later be present at rest or at night. Other symptoms include:

  • Decreased range of motion
  • Numbness
  • Redness
  • Swelling
  • Tingling
  • Weakness

Causes of RSIs

RSIs are caused by repetitive movements, prolonged postures, awkward positions, and overworking muscles. Activities and occupations with repetitive or prolonged tasks increase the risk, including:

  • Carpentry and tool-based jobs
  • Construction work
  • Cooking
  • Gardening
  • Gymnastics
  • Long-distance running or marching
  • Meatpacking
  • Sewing
  • Sports like pitching
  • Bartending
  • Tennis and racquet sports
  • Computer and mouse use
  • Handheld electronics for gaming and texting

Diagnosing an RSI

Diagnosing an RSI involves reviewing symptoms and the activities that aggravate or relieve them. A physical exam may include assessing range of motion, strength, and palpation.

Imaging tests can confirm the diagnosis and evaluate the extent of damage:

  • X-rays
  • Ultrasound
  • CT scan
  • MRI

Treating RSIs

Treatment for RSIs usually combines home remedies and medications:

  • Avoid activities that cause pain
  • Take NSAIDs like Aleve (naproxen) or Advil (ibuprofen)
  • Use topical pain-relief creams
  • Apply heat for muscle aches and stiffness
  • Apply ice for pain and swelling
  • Wear a splint to protect the injured area

Physical therapy can be beneficial, focusing on reducing pain, improving mobility, and building strength. If conservative treatments are ineffective, additional options include:

  • Cortisone (steroid) injections
  • Platelet-rich plasma injections
  • Surgery

Preventing RSIs

Prevention may not always be possible, but you can reduce the risk by:

  • Using Proper Posture and Body Mechanics:
    • Alternate heavy tasks with lighter ones
    • Change positions regularly
    • Use correct lifting techniques and get close to objects before lifting
    • Take frequent breaks to stretch muscles
    • Use ergonomic tools and equipment
  • Forearm Stretches: Stretch forearm muscles several times a day. For example:
    • Extend your arm with the palm down, bend your wrist downward, and gently press with the other hand. Hold for 15 seconds, repeat five times, then bend your wrist upward and press to stretch the opposite side.
  • Tips for Computer and Desk Workers:
    • Keep wrists straight while typing and using a mouse. Consider a wrist rest.
    • Position your screen at eye level and keep feet flat on the floor.
    • Adjust your workstation to elbow height and use ergonomic accessories.

Summary

Repetitive strain injuries (RSIs) are caused by overusing specific body parts and are characterized by symptoms like pain, tingling, numbness, and weakness. Proper posture, body mechanics, and ergonomic practices can help reduce the risk. Most RSIs improve with conservative treatments, but severe cases may require surgery. Consult an orthopedic doctor if you suspect an RSI to prevent long-term damage.