Repetitive strain injuries (RSI) are injuries caused by repeated movements over a period of time. These type of injuries commonly occur in the hands, wrists, elbows, shoulders and knees, those hard-working parts of the body that we rely on for so much of our day-to-day movement.
RSI symptoms can get frustrating quickly, often because the symptoms are linked to movements you do frequently throughout a day. That’s why early intervention, with an accurate diagnosis and effective treatment plan is important as it can help get you back to normal life activities and exercise sooner.
What is RSI?
RSI is a broad umbrella term used to describe musculoskeletal injuries that occur due to repeated use. Because it builds up slowly over time, these aches and pains may have been present for a while before they start impacting your mobility.
RSI affects the parts of the body that we rely on to complete tasks throughout the day. For example, think how much you use your hands, arms and shoulders throughout an average day. Factory workers, desk workers, and people in manual labour jobs are at risk due to the repetitive nature of their work. These workers most commonly experience RSI in the wrists, elbows and shoulders, and sometimes in the knees and lower back.
What Does RSI Feel Like?
The most prominent feature of RSI is usually pain, which could present as an ache, tenderness, throbbing, and/or a burning sensation. You may also experience stiffness, tingling, numbness, weakness, cramps, and/or reduced mobility. Sometimes swelling is present, but there are not always visible signs of injury. In some cases, these symptoms may prevent you from working or moving about during your usual activities.
Is RSI Permanent?
The good news for sufferers of RSI is that, with the proper treatment intervention and appropriate lifestyle changes, most people will make a full recovery. However, that’s not to say you should sit back and wait for your RSI to resolve on its own. Chronic cases may persist without appropriate intervention, and you could risk developing another musculoskeletal condition such as tendinopathy, carpal tunnel syndrome or bursitis. So, aim to treat your symptoms early for the best chance at recovery.
RSI Symptoms
RSI generally presents as localised pain at a site that’s related to a repetitive movement that you engage in, usually as part of your job or sports. You could, for example, notice a dull ache in your wrist, a burning sensation at the elbow, or throbbing in your shoulder. The pain can feel more intense while you are engaging in the activity that has caused the RSI, but in other cases, whilst you are doing the activity the symptoms aren’t too painful, but afterward the activity is finished, you become aware of the ache / symptoms.
Tightness is another common symptom of RSI, often experienced in the shoulders and arms. You may also experience muscle fatigue, cramps, or weakness, particularly in the forearms and hands, as well as sensations of tingling and numbness.
It can be challenging to differentiate RSI from other musculoskeletal conditions, as many of the symptoms overlap and the conditions can overlap and blend into one another. That’s why it’s essential to see a medical professional for an accurate diagnosis as soon as possible. While RSI can often be resolved with relatively minimal intervention and self-care, some other conditions require more intensive intervention, so it’s important to rule out any more serious possibilities, and not just assume that your symptoms will go away on their own.
How Long Does RSI Take to Heal?
Your recovery time will depend on the severity of your RSI, the part of your body that’s affected, and how you approach your treatment. Under the right conditions, most cases of RSI typically resolve within one to six months. However, if your RSI is related to an occupation or activity that you are unable to stop (which is often the case), in that case, you may find your recovery takes longer, and your condition may need ongoing management. Its key to work out what could be causing your symptoms, so this can be addressed as well as it can. This might include strengthening muscles surrounding the painful area to help your body work more optimally.
Treatment Options for RSI
Effective treatment for RSI depends on a range of personal factors, so you should speak to a health professional, like one of the Osteopaths at Bright Osteopathy, to ensure you’re taking the most effective and efficient approach. Below are some of the treatment options that you might incorporate into your recovery plan.
Rest and Activity Modification
Rest is, of course, essential for recovery from RSI. It’s important, however, that you’re resting effectively: while you do need to minimise the type of activity that caused the injury in the first place, you shouldn’t stop moving altogether, as this will quickly result in muscular atrophy (that is, loss of muscle). Instead, use your recovery time to focus on conditioning your body so that it’s better equipped to avoid injury in future. An Osteopath can advise on the best exercises to help you stretch and strengthen your body, speeding up your recovery and preventing a recurrence.
Modifying the activity that initially caused your RSI is also essential. If you can’t avoid it altogether – for example, if it’s a movement you have to do as part of your job, look at ways that you can make it more ergonomic. Don’t be afraid to discuss with your workplace the possibility of modifying your workflow or setup.
Splinting and Bracing
Splints and braces are sometimes helpful to keep the affected area immobilised, thereby allowing it to heal without being re-traumatised through inadvertent movement. These are particularly effective for wrist and hand injuries, but they may also be indicated for other parts of the body. You should discuss bracing with an osteopath or physiotherapist for a proper fitting, and to ensure that a static recovery is right for your particular case of RSI.
Physical Therapy and Rehabilitation
Stretching, strengthening and mobility work are vital components of RSI recovery. Not only will an effective movement prescription speed up your healing, but it will also reduce the risk of relapse and recurrence of the condition, preparing your body to handle your day-to-day movements in the future better. An effective rehabilitation program should be developed in conjunction with a qualified health professional, such as an osteopath or a physiotherapist, to ensure you’re not re-injuring the area.
Ergonomic Adjustments
The majority of RSI cases arise in the workplace. That’s why an ergonomic set-up is so important. If you’ve experienced symptoms of RSI as a result of your job, you should immediately look for adjustments that you can make to your workstation and workflow. You should also evaluate your daily routine to identify areas where you can incorporate more movement breaks and vary your activities to prevent further strain and promote healing.
If your RSI has arisen at work, it’s important to discuss it with your office manager or team leader. Your workplace should be open to improving the ergonomics and safety of your role and making accommodations that may assist you in your recovery.
Massage and Soft Tissue Therapy
Therapeutic massage and soft tissue therapies, such as myofascial release, can be effective in relieving muscle tension and promoting recovery, regardless of the affected area. Again, this can both boost recovery and minimise your chances of relapse. It’s one of many holistic approaches that we take to treat RSI at Bright Osteopathy.
Occupational Therapy
Occupational therapists can assist you in managing and preventing RSI by suggesting ergonomic modifications to your daily routine. They can also prescribe assistive technologies, adaptive tools and ergonomic aids that can reduce strain during your daily activities. They are trained to make tailored assessments, so you can be sure that you are getting solutions that suit your circumstances.
Surgical Intervention (In Rare Cases)
While surgery is not often required for RSI, it may be considered in some cases where other treatments have not been successful, or where there is severe damage to tendons, muscles or nerves. Surgical intervention will often be the last resort, when all other treatment options have been exhausted. Your medical team will, of course, guide you in this decision if needed.
Osteopaths use a range of treatment modalities to address injuries and strains holistically. If you’re unsure where to start with tackling your RSI, please get in touch. We can help you map out a treatment plan tailored to your needs.
How to Treat RSI in Specific Body Parts
Below, we’ll break down some of the possible treatment strategies for RSI in common areas of the body. As we’ve discussed, treatment for RSI depends on a range of personal factors, not just where the injury occurs. Therefore, you should speak to an Osteopath or other healthcare professional for tailored advice on treating your specific injury.
How to Treat RSI in the Wrist and Hand
Treatment for repetitive strain injury in the wrists and hands can be complex, as we rely on them for many of our daily activities. But rest is a vital part of the recovery process. Activity modification, stretching, and strengthening the area can also help.
Office workers are particularly susceptible to RSI affecting their thumbs, wrists, or hands. If your injury has arisen from desk work, take a look at your set-up and see what you can do to optimise your workstation ergonomics. Is your posture correct, with your screen at eye level and your arms parallel to the floor? Does your chair allow you to maintain a supported posture, with your shoulders relaxed, all day?
A wrist splint may be helpful in some cases of RSI by keeping your hand and wrist stable, allowing you to go about your day without exacerbating your strain through movement. But you should consult with a health professional before wearing a splint, as keeping the joints static isn’t always recommended.
How to Treat RSI in the Forearm
Like the hands and wrists, the forearm is a hardworking area that can often fall prey to RSI, whether from working at a desk, lifting heavy plates in a hospitality job, or using vibrating power tools.
Because forearm RSI is usually related to the muscles and tendons, rather than the joints, a simple forearm stretch can offer immediate relief: hold your hand out like you’re signalling someone to stop, then very gently pull your fingers towards you with your opposite hand until you feel a gentle stretch. Then, reverse the direction of the stretch: point your fingers to the ground, and use your opposite hand to gently pull your fingers towards you until you feel a gentle stretch. The second stretch is often more difficult to feel because of the wrist anatomy, but it can be helpful. Repeat on the both sides as its always good to do exercises evenly!
Because forearm RSI is muscular, strengthening the muscles will go a long way towards preventing recurrence. Work on your arm and shoulder strength also, by incorporating weight-bearing exercises into your weekly exercise routine.
How to Treat RSI in the Elbow and Shoulder
RSI in the shoulders and elbows is common among desk workers and those engaged in manual labour alike, as well as golfers, tennis players, and other sportspeople. Correcting your posture and strengthening your upper body are key steps in reducing your symptoms and risk of recurrence. An osteopath can assist you in creating a tailored stretching and strengthening routine. Dynamic exercise modalities that combine strengthening and stretching, such as yoga and Pilates, are also excellent treatment options.
Shoulder RSI is also correlated with high levels of workplace stress. It makes sense: we tend to tense up when we’re under pressure, and when we’re overworked, we may be less likely to take movement breaks throughout our days. It’s much easier said than done, but managing your stress could be key to reducing your RSI symptoms. Alongside stress management techniques like meditation, therapy, and taking regular breaks, it may also be helpful to speak with your manager about your workload.
RSI Exercises and Stretches
Movement and exercise can feel counterintuitive when we’re in pain, but when it comes to RSI, it’s often a vital component of treatment. An osteopath or physiotherapist can prescribe an appropriate stretching and movement routine based on the location of your RSI.
Engaging in a variety of movements throughout your day can also prevent RSI symptoms from developing or worsening. This could be as simple as getting up from your desk to take a 5-minute walk around the office. Not only will exercise make your musculoskeletal system more resilient to overuse, it will also improve your stress levels – which, as we’ve discussed, is a key risk factor for developing RSI symptoms.
Preventing RSI: Long-Term Management Strategies
Prevention is always more effective than cure when it comes to maintaining a healthy, mobile and pain-free body that allows you to do the things you love. With on-the-job injuries by far the leading cause of RSI, the first area you should address is your workplace. Ensure your set-up is ergonomic, and take regular movement breaks. Stress is another key factor in the development of RSI, so long term, this does need to be addressed – not just for your RSI symptoms, it’ll help the rest of your body as well.
And of course, the best way to protect your body is to ensure it is strong. Incorporate a variety of exercises, including a mix of weight-bearing exercise and flexibility training, to work on building up your musculoskeletal health. Making a change to your lifestyle is the best way to ensure that your body can cope with the demands of your day-to-day life.
RSI is common, but that doesn’t mean it’s normal, and it certainly shouldn’t be something you accept as an unavoidable part of your job. While most cases of RSI do resolve, persistent or severe cases can develop into more serious or chronic musculoskeletal conditions, so it’s essential to seek professional advice if you notice symptoms. You’ll have the best chance of a full recovery if you prioritise early intervention and holistic treatment, and then take steps to prevent a recurrence.
For help with managing your RSI, get in touch with the team at Bright Osteopathy today.