Repetitive strain injuries (RSIs)

Repetitive strain injuries (RSIs) are a group of conditions caused by overuse and repetitive motion, resulting in damage to tendons, nerves, and muscles. They commonly occur in the upper body, including the hands, wrists, arms, shoulders, neck, and back.

The symptoms of RSI may vary depending on the specific condition, but common symptoms include pain, weakness, numbness, tingling, and limited range of motion.

Treatment for RSI usually involves a combination of rest, physical therapy, and medication. Depending on the severity of the injury, your healthcare provider may recommend one or more of the following:

• Rest: Taking a break from the activities that cause the injury is often necessary to allow the affected tissues to heal.
• Physical therapy: Your physiotherapist, chiropractor, or osteopath may recommend exercises and stretches to help improve range of motion, strengthen muscles, and reduce pain.
• Ergonomic adjustments: Making changes to your work environment, such as adjusting your chair, desk, or computer, can help alleviate symptoms and prevent further injury.
• Medication: Over-the-counter pain relievers such as acetaminophen or ibuprofen can help manage pain and inflammation.

In some cases, more invasive treatments such as injections or surgery may be necessary.

Here are five exercises that may help alleviate symptoms of RSI:

1. Wrist flexor stretch: Hold one arm out in front of you with your palm facing down. Use the other hand to gently pull the fingers of the outstretched arm back toward your body, feeling a stretch in the wrist and forearm. Hold for 30 seconds, and then switch arms.
2. Wrist extensor stretch: Hold one arm out in front of you with your palm facing up. Use the other hand to gently push the fingers of the outstretched arm down toward your body, feeling a stretch in the wrist and forearm. Hold for 30 seconds, and then switch arms.
3. Shoulder blade squeeze: Sit or stand with your arms at your sides. Squeeze your shoulder blades together as if you are trying to hold a pencil between them. Hold for 5 seconds and release. Repeat 10 times.
4. Seated spinal twist: Sit on a chair with your feet flat on the floor. Twist your torso to the right, using your left hand to grab the outside of your right knee and your right hand to place on the chair behind you. Hold for 30 seconds, and then switch sides.
5. Neck stretches: Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 10 seconds, and then tilt to the other side. Repeat 5 times on each side.

Note: Before starting any exercise program, it’s important to consult with your healthcare provider to ensure that the exercises are appropriate for your specific condition and level of fitness.