A repetitive stress injury, or RSI, can occur when you repeat the same movement many times, causing inflammation in joints, muscles and surrounding tissues. Symptoms include pain, swelling and tingling at the affected area. Painting, computer work, tennis, running and numerous other activities can lead to RSI, or overuse injury. Without appropriate treatment, the symptoms may worsen until they limit your ability to work, play a sport or complete simple household chores, such as sweeping. You might help prevent RSI by making a few adjustments in your work and exercise routines.
At Your Desk
Adjusting your desk chair, computer screen and keyboard to keep your posture correct and wrists properly aligned may help prevent RSI from interrupting your study time or workday. The top of your computer should be level with your forehead. Your feet should rest flat on the floor. Your lower arms should remain at a 90-degree angle to your upper arms with your wrists level with your fingers. Many offices provide an ergonomic checkup for work spaces and information on how to change your keyboarding technique or mouse use as necessary.
Other ways to decrease RSI risks include taking an hourly break from your desk to move and stretch for a minute or two. Switching from typing to reading to sorting paperwork periodically throughout your day can also give your joints and muscles a break. Exercises to try include stretching your wrists by holding your arm out straight and pulling your fingers back gently toward your wrists.
On the Field
Wearing well-fitting shoes and clothing meant for your sport, along with the right accessories, such as a tennis racket that you can grip correctly, helps limit strain on your joints and muscles during sports activities. Knee pads, braces and other safety gear also minimize the risk of damage that leads to RSI, according to KidsHealth.org. Faulty techniques, such as an improper golf stance, also stretch and inflame muscles and tendons. Coaches, athletic trainers or other sports medicine professionals can often suggest changes in your technique that might reduce the risk of RSI.
Before and After Activity
Mistakes made during training are the most common cause of overuse injury when it comes to sports or exercise programs, according to the American Orthopedic Society for Sports Medicine. Exercising without warming up or stretching afterward can strain tendons and lead to RSI. Not allowing your muscles a day of rest between workouts, or trying to increase the duration and frequency of your training too quickly can also leave you with sore tendons, joints and ligaments. To prevent this, the AOSSM recommends following the 10-percent rule: increase your training program or activity by 10 percent per week. Varying your routine, such as running one day and swimming the next, also helps prevent RSI. Always see your doctor if you have persistent or worsening pain, swelling, numbness or warmth at any joint.
