Repetitive strain injuries (RSIs) develop from performing the same movements repeatedly over time. Everyday tasks such as typing, exercising, or engaging in physical labor are common causes.

A 2021 survey showed that about 9% of American adults over 18 had experienced an RSI within the previous three months, with rates reaching 11.6% among people aged 50–64.

RSIs typically affect tendons, muscles, and joints, leading to pain and restricted movement. Treatment can range from rest and therapy to more advanced interventions like surgery, depending on severity.

Preventing Repetitive Strain Injuries

Since RSIs stem from repeated movements, prevention focuses on modifying how you perform daily activities. Key strategies include improving ergonomics, strengthening muscles, and taking regular breaks.

Improving Ergonomics

If your job or hobbies involve repeated motions—such as lifting, typing, or bending—it’s important to set up your environment properly. Tips for better ergonomics include:

  • Using wrist guards and gloves: Help keep your wrists straight and enhance grip strength during manual tasks.
  • Setting up an ergonomic workstation: Maintain neutral wrist, shoulder, and head positions when using a computer. Consider ergonomic keyboards and adjustable chairs for better support.
  • Using lifting aids: Utilize mechanical lifts or reposition workstations to minimize awkward movements and prevent unnecessary strain.
  • Wearing padding and braces: When operating vibrating machinery, wear protective equipment. Back braces may also be helpful for heavy lifting tasks.

Taking Frequent Breaks

Extended periods of repetitive actions or bad posture can worsen strain. Taking short breaks—standing, stretching, and resting muscles every hour—can significantly lower the risk of developing RSIs.

In physical jobs, rotating tasks and allowing joints and muscles to recover is equally important.

Stretching and Strengthening Exercises

Flexibility and strength-building exercises are crucial for protecting against RSIs. Useful activities include:

  • Wrist extensions and flexions: Stretch your wrists regularly to avoid stiffness and prevent conditions like carpal tunnel syndrome.
  • General flexibility exercises: Routine stretching enhances the flexibility of your arms and legs, helping avoid injuries from running or other activities.
  • Core strengthening: A strong core supports better posture and reduces strain during lifting or other physical work.

Maintaining Good Posture

Proper body alignment minimizes the risk of RSIs. Whether sitting or lifting, aim to keep your shoulders relaxed, your spine neutral, and avoid leaning excessively when moving heavy objects.

Symptoms of Repetitive Strain Injuries

RSI symptoms can differ based on the affected area but often worsen gradually without intervention. Common signs include:

  • Numbness: Often felt in the hands, fingers, or wrists, suggesting early carpal tunnel syndrome.
  • Tingling sensations: Pins-and-needles feelings around joints or tendons.
  • Swelling: Inflammation around joints like the wrists, elbows, or knees, causing stiffness and difficulty with movement.
  • Localized pain: Pain may radiate from wrists, forearms, or elbows, especially when gripping objects.
  • Muscle cramps: Tense, painful muscle spasms around injured areas are common.

Common Causes of RSIs

RSIs result from overusing muscles, tendons, or ligaments, often triggered by:

  • Repeated physical tasks (e.g., typing, running, playing musical instruments, farm labor)
  • Poor posture while sitting or standing
  • Improper lifting techniques or bad use of tools
  • Exposure to vibrations from heavy equipment without adequate protection

Risk Factors

You are at greater risk of developing an RSI if you:

  • Type or use a keyboard regularly
  • Work on assembly lines or perform repetitive manual labor
  • Engage in racket sports or long-distance running
  • Skip proper warm-ups before intense activities
  • Spend long hours gaming
  • Have chronic health conditions like diabetes or rheumatoid arthritis
  • Are pregnant, which places additional strain on joints

Treatment Options for RSIs

Managing RSIs involves addressing both the symptoms and their root causes. Treatment options include:

  • Activity modification: Resting the injured area and adjusting movements to prevent further damage.
  • Splinting: Using braces to immobilize wrists or elbows, especially during sleep.
  • RICE method: Rest, Ice, Compression, and Elevation help control pain and swelling.
  • Over-the-counter medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can offer symptom relief.
  • Steroid injections: For more severe cases, healthcare providers may inject steroids to reduce inflammation.
  • Physical therapy: Tailored exercises and stretches can improve healing and prevent recurrence.
  • Surgery: In persistent or severe cases, surgical interventions may be necessary to repair damaged tissues.

Diagnosing Repetitive Strain Injuries

Doctors usually start by reviewing your medical history and conducting a physical examination to assess the extent of injury and eliminate other possible causes.

Tests may include:

  • Blood work: To rule out infections or autoimmune diseases.
  • Imaging studies: Ultrasound or MRI scans provide detailed images of soft tissue injuries like RSIs.

Possible Complications

If left untreated, RSIs can lead to long-term complications such as:

  • Permanent mobility loss: Muscle weakness can cause lasting movement limitations.
  • Deformities: Conditions like trigger finger can result from tendon damage.
  • Chronic pain: Ongoing discomfort, especially in the wrists or hands, may persist even after treatment.
  • Nerve compression: Swollen tissues can compress nerves, leading to numbness and persistent pain.
  • Tendon ruptures: Overuse of steroid injections or severe injuries can cause complete tendon tears.
  • De Quervain's tenosynovitis: Inflammation of wrist tendons near the thumb, a potential complication of wrist RSIs.

Final Overview

Repetitive strain injuries are caused by repeated motions and activities that stress muscles, tendons, and joints. Preventing these injuries involves practicing good posture, taking breaks, using ergonomic equipment, and staying active with stretching and strengthening exercises.

Depending on severity, RSIs can be managed with simple lifestyle adjustments or may require more intensive interventions like therapy, medications, or surgery.