10
Steps for Treating and Preventing Repetitive Stain Injuries
(RSI)
ACSM Health and Fitness Journal
James Peterson PhD, FACSM
1. EXERCISE-
Performing selected stretching and strengthening exercises
can help condition and develop the muscles of your body and
in the process, enable your body to be better prepared to
cope with any undue stress placed on it. For example, doing
exercises for your forearms and wrists can help reduce the
likelihood that your hands will sustain a repetitive strain
injury (RSI).
2. GET ENOUGH SLEEP- If you don't get
enough sleep or sleep well, your body may not have an adequate
opportunity to recuperate from the exertional demands to which
you subject it. Keep in mind that tired muscles are more prone
to injury.
3. MAINTAIN GOOD POSTURE- Adhere to
guidelines for proper posture. Keep in mind that posture is
a dynamic-rather than a static- practice. Good posture involved
keeping your bones properly aligned while moving or at rest,
with your muscles at their optimum length instead of being
too tight or overstretched.
4. POSITION YOURSELF PROPERLY AT YOUR
WORKSTATION- Set up your workstation to accommodate your body.
Proper positioning involved correctly configuring your chair
and desk and ensuring that your body is correctly angled to
the computer monitor and keyboard.
5. LISTEN TO YOUR BODY- No one knows
how you feel as well as you do- not your physician, your employer,
not your significant other. If you instinctively feel that
something may be harmful to any part of your body, pay attention
to that instinct. Subsequently, see if you can determine what
activities are causing your pain, and then avoid further aggravating
your injury.
6. PACE YOURSELF- Take breaks. Although
experts vary in their recommendations concerning the length
and frequency of such breaks, you should take at least a 5-10
minute break from your work station every 30 minutes or so
to rest and relax your muscles and eyes.
7. USE YOUR HEAD -There is no substitute
for common sense. If any aspect of the advice you are receiving
concerning your RSI bothers you, ask questions and keep an
open mind. Don't assume you’re wrong and the person giving
the advice is always right. Keep in mind that no one has all
the answers about RSI.
8. MANAGE YOUR PAIN- Adopt a sensible
approach to pain management. As a rule, you should take the
primary responsibility for managing your own pain. For example,
applying ice to sore or painful areas can help reduce inflammation
and pain. Furthermore, performing stretching and low intensity
resistance exercises (as tolerated) can help keep your muscles
supple, toned, and pain free.
9. BE PATIENT- Keep in mind that the
stresses on your body didn't collectively cause your RSI in
a 24-hour period, and you shouldn't expect an overnight cure.
Your body is slow to forgive and heal. Accordingly, because
your recovery may take months or even years, patience should
be the foundation of your efforts to deal with your RSI.
10. SEE YOUR PHYSICIAN- An accurate
diagnosis of RSI is important. For example, your RSI could
be caused or complicated by another factor or serious medical
condition (pregnancy, lyme disease, arthritis, diabetes).
So if your RSI seems unduly prolonged or painful, you should
see your physician as soon as possible.
