Repetitive strain injury is a cumulative trauma disorder caused by repetitive or awkward fine hand movements. Hand movements, such as typing and mouse clicking, repeated over a prolonged period of time, eventually strain the muscles and tendons of the fingers, wrists, and forearms. The muscles and tendons suffer small tears, which decrease the range of motion as the muscles contract. As the tendons are used repetitively and not allowed to rest and heal, the sheaths that cover tendons lose their lubrication, and chafing between the sheath and tendon causes abrasion and inflammation. Tearing, chafing, abrasion and inflammation lead to the nerves becoming pinched resulting in tingling, hypersensitivity and numbness of the hand and fingers. RSI is unavoidable as long as the cycle is not interrupted and results in chronic problems. RSI affects not only the hands and wrists, but is found in arms, necks, backs and eyes, due to poor posture and extensive time spent looking at a computer screen.
To avoid computer RSI injuries initiate a regimen of preventative measures immediately. If symptoms of RSI are apparent, substantial damage has already been done, and it will take a lot of time to heal, so the sooner the better to get your body in its best condition possible.
Ten Ways to Reduce the Affects of RSI
1. When using a computer, take a break every hour by walking around and stretching tight muscles. Look at something farther away than the computer screen to rest your eyes, too.
2. Always practice good posture when sitting, standing and walking. If it is hard to sit upright, it is past time to take a break.
3. Adjustment of the workstation and chair is needed to create the best ergonomic position with feet flat on the floor and arms in a comfortable position on the keyboard which will reduce strain on the body.
4. Exercise on a regular basis to strengthen and stretch muscles, and raise one’s heart rate aerobically. Yoga and Pilates are good programs to achieve these goals.
5. Do not use the computer any longer than necessary. Walk and talk to office mates instead of using IM or email.
6. Move your hands to reach BACKSPACE, ENTER, CONTROL and SHIFT, instead of stretching to reach these hard to reach keys.
7. Do not rest your hands or wrists on the keyboard, keep them floating above the keyboard by moving the entire arm, not just the wrist. This keeps the bigger muscles in the arms and shoulders, instead of the smaller ones, doing the work. Rest your elbows and wrists when not typing or moving the mouse, giving the smaller muscles the rest they need to recover.
8. Use both hands for combination key strokes, moving your arms to press SHIFT and CONTROL on opposing sides of the keyboard.
9. When writing with a pen or pencil, do not grip it tightly. Someone should be able to pull the pen or pencil from your hand while you are writing. A gel grip is advisable to ease this stress.
10. Be aware that RSI is more than a possibility if you use a computer. Take steps today to lessen the impact of RSI.