RSI (Repetitive Strain Injury)

RSI related pain and stiffness pathologies of the wrist, arm and hand are now the number 1 reason for taking days off sick amongst office workers in the UK.  Anyone who uses a computer for extended periods of time will very likely be afflicted by these types of issues which can become extremely debilitating over time if remedial and preventative action is not taken.  Other activities likely to induce RSI include piano playing, plastering, painting, playing certain sports which involve a repetitive movement action whilst grasping or holding on to a racquet or club, etc.

Causes:

Any kind of small but highly repetitive action performed over an extended period of time by a muscle causes it to shorten in length, tense up and thus become stiff and restricted in its flexibility, an example of such an action is typing or using a computer mouse.  Tight muscles can also impinge on a nerves, for example tight muscle in the lower neck region can compress the nerves which serve the arm and thus cause referred pain, tingling or numbness sensations which appear to be coming from further down the arm or indeed in the wrist, hand or fingers.

Self-care and prevention:

Regularly adjust your posture to avoid holding a static pose or posture for too long to avoid building up stiffness or tension.  For example whilst sat down working at a desk, take regular comfort breaks say after 30 minutes of being continually sat down; get up, walk around, swing your arms around in wide circles, circle your head around in full circles in one direction and then the other, stretch hands up to the sky and across to each side then down to the floor towards your toes.  Look away from the screen every few minutes and focus on a distant object, strained muscles in the eye eventually make the muscles in the neck and tops of the shoulders stiff too by referral.

If you have stiff wrists, slowly rotate your hands in full circles, first in one direction and then the other. Use the fingers of your other hand to hold down and traction the skin surrounding your wrists as you rotate your wrists. Also do this skin holding and tractioning technique as you slowly move your wrist forwards and then backwards and then side to side.

We have compiled a list of instructional videos showing you how to perform beneficial stretches which can help keep the appropriate muscles supple and thus promote a more of pain free state of being - www.youtube.com/iscatherapies

Useful links:

www.rsi.org.uk

How can advanced massage at ISCA Therapies help?

Tight muscles and constricted soft tissues in the arm/wrist/hand can be loosened up with appropriately detailed and focused massage, appropriate application of heat and cold, and soft tissue manipulation work; the neck and deep muscles of the upper chest may also require attention to address tight muscles that may be causing compression to the nerve serving the lower arm and hand which in turn causes tingling, numbness, coldness, and pins and needles sensations in the arm, wrist, hands or fingers.

Below is a link to an article on our blog which features instrutional video material giving helpful background information to backup the causes behind musculoskeletal related arm, wrist and hand pain pathologies as well as some great practical self help advice to help you reduce your pain:

Important Muscles Invovled in Arm, Wrist & Hand Pain - Part 1

More parts to the above article will be added in the near future.

(C) 2008-2011 Henry Tang / ISCA Therapies
Email: info@isca-therapies.co.uk
Tel: 07970 020204

This article will be extended to contain more in-depth information in the future, in the meantime to discuss any questions you may have or even to request an article on a specific health topic that is of interest to you then contact us now.