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Home » Blog » Repetitive Strain injuries (Symptoms and Treatment)

Repetitive Strain injuries (Symptoms and Treatment)

Category: Vissco

The rise in the use of everyday technology and increased use of handheld devices has made it so, that almost everyone runs the risk of enduring a Repetitive Stress Injury (RSI). These conditions, causes pain and swelling of the joints and if left untreated, can result in temporary or long-term restriction of motion of those joints

Repetitive stress injuries are injuries sustained, when one motion is carried out over long periods of time-a phenomenon that is growing more common as our bodies adapt to a modern, technologically-focused lifestyle, thus susceptible to injury. The extent of the damage depends on various environmental factors, such as place of work, activity level and the amount of technology usage. Today, the main causes of RSIs are manual labour, office work and the overuse of computers, leading to injuries localized in the upper body. In fact, nearly 2/3 of all occupational injuries are caused by repeated trauma or movement in the upper body, such as the shoulders, wrists and elbows

Common symptoms are throbbing sensation in muscles or joints that lead to swelling and restricted mobility. Other symptoms of an RSI include muscle weakness, numbness, or tingling in the affected joints. While repetitive stress injuries are caused by the overuse of a particular muscle group, it can be aggravated by certain other factors viz: working in cold temperatures or with poorly designed (non-ergonomic) equipment, as well as engaging in taxing physical activities like high-level sports that tend to cause further discomfort

UNDERSTANDING REPETITIVE STRAIN INJURIES

A] TENNIS ELBOW: Caused by repeated use of the forearm viz: playing tennis or golf, painting, carpentry

Symptoms

• Pain occurs on the outside of the elbow

• Pain worsens with strong gripping and elbow extension

• Lifting and carrying tends to be difficult

B] SHIN SPLINTS: An injury found in runners, athletes due to poor muscle conditioning, improper footwear or constantly running on hard surfaces

Symptoms:

• Dull diffused ache over the front of the shin or lower leg

• Often tender lumps can be found along either side of the shin bone

C] ROTATOR CUFF SYNDROME: Caused by repetitive strenuous shoulder activities viz: throwing, tennis, swimming or overhead painting

Symptoms:

• Shoulder pain(often peaking at night

• Soreness

• Weakness

• Loss of Motion

• Increased pain when arm is lifted over the head

D] CARPEL TUNNEL SYNDROME: Caused by repeatedly holding your hand or wrists in one position or in a non-neutral posture, causing strain viz: computer work or repeated use of vibrating hand tools

Symptoms:

• Wrist pain

• Numbness or tingling in the fingers

• Difficulty in make a fist

• A weaker than normal hand grip

E] PATELLAFEMORAL SYNDROME: Caused by excessive use and repetitive bending of the knees viz: running, jumping and cycling

Symptoms:

• Pain and cracking under knee-cap

• Knee pain when walking, running or sitting for long periods of time

• Pain worsens when walking down the stairs

• Trouble in kneeling or squatting

F] LOW BACK PAIN: Caused by poor posture, lifting heavy weights in the gym, carrying heavy loads during work, prolonged sitting and lying down

Symptoms:

• Low back pain

• Numbness and tingling in the knees

• Difficulty in walking

TREATMENT AND REHABILITATION

There are simple techniques that you can use to address an RSI, such as taking frequent breaks while performing repetitive tasks, implementing stretching exercises and altering your body position. Doctors may prescribe anti-inflammatory medication, or simply alternating ice and heat on the area until the pain subsides. Using the affected muscle less is recommended; however, this can be difficult if the motion causing the injury is work-related

After consulting your doctor, you may consider undergoing rehabilitation in order to improve your overall quality of life, strengthen your muscles and reduce the risk of injury going forward. To achieve these goals, rehabilitation programs may include:

• Occupational therapy

• Exercise programs to strengthen the tissue

• Conditioning exercises to minimize future injury

• Braces or splints to immobilize the area during periods of intense pain

• Pain management techniques

Various health professionals can be involved in your rehabilitation, including sports medicine doctors, occupational medicine doctors, physical therapists and occupational therapists. People also report that regular yoga practice, massages and even acupuncture can relieve the symptoms of their stress injury

Here are a few yoga postures and exercises to further energize your arms and hands and back. Few of these exercises can be done during your coffee break too!

1] Paschim Namaskarasana

This pose stretches the shoulder joints and pectoral muscles. It also stretches the upper back and strengthens it

2] Makara Adho Mukha Svanasana

This pose helps you to strengthen your forearms. As you are placing all your weight on your forearms they grow from strength to strength

3] Dandasana

This pose strengthens the biceps and arms and can be practiced with more ease after you are able to flow through the other asanas comfortably

4] Seated forward bend (Paschimottanasana)

This pose, stretches the lower back, massages the abdominal and pelvic organs and also tones the shoulders

5] Warrior pose (Veerbhadrasana)

Improves balance in the body, augments stamina and releases stress in shoulders. Also, strengthens the legs, arms, lower back and is especially helpful for those leading a sedentary lifestyle

6] Cat pose (Marjiarasana)

Improves digestion, relaxes the mind, makes the spine flexible and strengthens wrists and shoulders

7] Bending backward (Ardha chakrasana)

Tones the arms and shoulder muscles and stretches the upper front torso

8] Forward bend (Hastapadasna)

Stretches the abdominal muscles, the upper back, hamstring and calf muscles

9] Chair pose (Utkatasna)

Strengthens the lower back, balances the body and boosts determination

Hand exercises

Hand exercises also increase the blood flow in our arms and hence they ease accumulated stresses in the area. To start with, extend your arms and interlock the fingers of both the arms. Take the interlaced arms up twisting your arms in such a way that the palms are facing the ceiling. Do not break away from the interlock while doing so. When you bring it down, twist your palms back to original position

The cost of repetitive stress injuries can be minimized with the right diagnosis and treatment. Arm yourself with knowledge, and you can return to pain-free living in no time. Use Vissco’s Tennis Elbow Supports, Patella and Ligament Assisted Knee Support with Silicone Pressure Pad, Carpel Wrist Support, Calf Support, Arm Pouch Slings, Flexi-Lace Pull belt, Active Cold packs, Active Hot Pack

REMEMBER

R-REST

I– ICE

C-COMPRESSION

E– ELEVATION

Checkout the Links

https://www.vissco.com/index.php/pain-solutions/elbow/pro-tennis-elbow.html

https://www.vissco.com/index.php/pain-solutions/elbow/elbow-support-with-strap.html

https://www.vissco.com/index.php/pain-solutions/elbow/elbow-brace.html

https://www.vissco.com/index.php/pain-solutions/knee/pro-3d-knee-cap.html

https://www.vissco.com/index.php/pain-solutions/knee.html?p=1

https://www.vissco.com/index.php/pain-solutions/wrist-thumb/wrist-binder-double-lock.html

https://www.vissco.com/index.php/pain-solutions/wrist-thumb/wrist-brace.html

https://www.vissco.com/index.php/arm-pouch-sling.html

https://www.vissco.com/index.php/flexi-lacepull-ls-belt.html

https://www.vissco.com/index.php/ice-cool-gel-pack-regular-1315.html

Source:

https://www.artofliving.org/in-en/yoga/yoga-beginners/easy-yoga-poses-for-beginners

https://medicalpositioning.com/articles/the-cost-of-repetitive-stress-injuries-medical-positioning/

https://www.quill.com/blog/tutorials/how-to-prevent-repetitive-strain-injury-rsi-at-work.html

ACCREDITATION

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