RSI Awareness Awareness and Prevention

Overview What is RSI? Warning Signs Preventative Measures Treatment

What is RSI? Repetitive strain injury, also called repetitive stress injury or typing injury, is an occupational overuse syndrome affecting muscles, tendons and nerves in the arms and upper back. It occurs when muscles in these areas are kept tense for very long periods of time, due to poor posture and/or repetitive motions. http://en.wikipedia.org/wiki/Repetitive_strain_injury

What is RSI? Repetitive strain injury is not a specific disease but a loose group of other, more specific conditions. Some of these are: Tendonitis Ulnar nerve entrapment Stenosing tenosynovitis Tenosynovitis Carpal tunnel syndrome DeQuervain's syndrome Thoracic outlet syndrome Trigger finger/thumb Intersection syndrome Reflex sympathetic dystrophy syndrome (RSDS) http://en.wikipedia.org/wiki/Repetitive_strain_injury

Wikipedia’s Warning signs RSI conditions have many varied symptoms. The following may indicate the onset of RSI: Recurring pain or soreness in neck, shoulders, upper back, wrists or hands. Tingling, numbness, coldness or loss of sensation. Loss of grip strength, lack of endurance, weakness, fatigue. Muscles in the arms and shoulders feel hard and wiry when palpated. Pain or numbness while lying in bed. Often early stage RSI sufferers mistakenly think they are lying on their arms in an awkward position cutting off circulation.

The effect of Stress Depletion of vitamins and minerals Adrenal Fatigue Neural damage

Preventative Measures Posture and work environment Ergonomic devices Pause-scheme software Office/Lab Exercises ‘Real’ Exercise

Ergonomic Devices MS Natural KB and other split KBs Dvorak keyboard layout BEWARE of trackballs, touchpads, wrist-rests!

Pause Scheme Software Workrave http://www.workrave.com/ Available for Linux and Windows Free and Opensource  Other products such as Xwrits (Tested successfully under FreeBSD)

Office/Lab Exercises Get up from your chair regularly Turn around in your chair and look behind you Shrug your shoulders and roll them backwards Take a deep breath, lean back in your chair and stretch to the roof Tighten and relax buttocks Grasp hands behind back and bring shoulder blades together Bring forearms together and round upper back Hold onto the bottom of your chair and bring your ear to your shoulder (both directions) Karate Movement Penguin Walk Push wall Away Alphabet Rotator-cuff excercises -D Perry (BSc (Physio) UOFS), Mill Park, Port Elizabeth

‘Real’ Exercise Jog/Gym/Swim/etc! Rhodes gym instructors will offer advice on exercise programs to target specific problems or muscle groups Most important factors: Variety Elevated heart rate, regularly, for 20-40 minutes (daily, ideally!)

Treatment Very difficult to treat Minor Treatments: Voltaren gel and similar products (ingredient – diclofenac) Ice/warmth Things that work quite well but very slowly: Massage Acupuncture Laser therapy Things that work for about 50% of people but can have nasty side-effects: Carpal Tunnel Operation Anti-inflamatories Cortisone injections into tendons etc

Conclusion Can be debilitating, career-ending problem PREVENTION – Take it seriously, don’t ignore warning signs Spending money & time early can save you a lot!