A repetitive strain injury (RSI), sometimes called repetitive “stress” injury, affects muscles, tendons and nerves that undergo repetitive motion or prolonged overuse. These injuries are common in the workplace, especially in people who spend hours typing or performing repetitive manual tasks. They can affect anyone who makes repetitive motions, including active individuals and athletes. Learn more about common types of repetitive strain injuries, how to treat them, and how to prevent them.
Common types of repetitive strain injury
Repetitive strain injuries typically occur near joints, as we use these moving parts for essential activities of daily living, including walking and moving, lifting objects, going up and down stairs, and exercising.
Carpal Tunnel Syndrome
Many people have either had carpal tunnel syndrome or know someone, most likely a coworker, who has had it. A median nerve runs down the forearm and through the wrist to control our hands and fingers. This nerve goes through a narrow channel in the wrist known as the carpal tunnel. When the nerve is compressed or irritated, it leads to carpal tunnel syndrome. Symptoms of carpal tunnel syndrome include numbness, tingling, and pain that is often localized to the thumb, index, and middle fingers. This syndrome can often disrupt sleep and can be quite bothersome at work. Treatment options include splinting, anti-inflammatory injections, and surgery to release the compressed nerve.
Tendinitis
Tendons are thick cords that connect our muscles to our bones. They can become inflamed by repetitive motions, which is known as tendinitis. This condition often affects the shoulders, elbows, ankles, or knees, and commonly impacts athletes and people who work in manual labor settings. One example of tendinitis is lateral epicondylitis, also known as "tennis elbow", which is tendinitis along the outside of the elbow. While this is often associated with tennis players who swing a tennis racket repeatedly, this form of tendinitis can affect anyone.
Bursitis
Our cartilage acts as a cushion between our bones, and tiny fluid-filled sacs, called bursae, are cushions between our bones and our soft tissue, such as muscles and tendons. These bursae promote smooth gliding of muscles and tendons over bony prominences, including muscles around the hip and knee. Bursae can become inflamed through repetitive motions or prolonged pressure or trauma to the joint, known as bursitis. Bursitis can often be treated conservatively with anti-inflammatories and rest.
Repetitive strain injury symptoms
Typically, repetitive strain injury symptoms start gradually and vary in intensity. These symptoms may include:
- Pain, aches, or tenderness
- Stiffness or weakness in the affected area
- Tingling or numbness, especially in the hands or fingers
- Cramping or throbbing
- Loss of coordination or range of motion
RSI symptoms can generally improve on their own with easy at-home remedies, but if left untreated, they can lead to chronic pain and long-term disability.
Treating repetitive strain injuries
Treating a repetitive strain injury depends on the type of injury and its severity. Many RSI cases respond well to basic at-home treatments, including:
- Stopping or limiting the activity that caused the injury to give the muscles and tendons time to heal.
- Applying ice to reduce inflammation, or alternating ice and heat to help relax stiff muscles, relieve pain and promote healing.
- Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can reduce inflammation and help with pain.
- Wearing a brace or a splint to help immobilize the injured area and reduce further stress on the tendons or muscles.
When to seek medical attention
If you find that these initial treatments aren't helping, talk with your healthcare provider, especially if you encounter the following symptoms:
- Pain that lasts more than a few days, even after resting
- Tingling, numbness, or weakness that impacts your performance of daily tasks
- Swelling, warmth, or redness around the affected area
- A noticeable decrease in mobility or range of motion
- Pain that limits your ability to perform activities of daily living
Your healthcare provider can refer you to a physical therapist to guide you through exercises to stretch and strengthen the muscles and improve flexibility, which will reduce strain. They can also help identify ways to change your posture or positioning when performing a repetitive task, such as typing at a keyboard or lifting items. Your healthcare provider may also refer you to an orthopedic specialist for additional consultation in the case of severe injury. When treatment is not effective, surgery may be required to relieve the pressure on nerves or tendons.
How to prevent RSI
Most of us would struggle to avoid performing repetitive tasks entirely, but we don't have to. There are simple measures we can take to help reduce the impact of repetitive motions on our joints.
- Make sure your workspace is ergonomically suited for your needs.
- Take frequent breaks, ideally every half an hour but at least every hour, to stand up or move your body and stretch out muscles and tendons that have been doing repetitive tasks.
- Use the correct posture and body mechanics during repetitive activities. A physical or occupational therapist can help fine tune the best way to perform your most frequent repetitive tasks.
- Adding stretching and strengthening exercises to your daily routine can help improve flexibility and resilience.
- Incorporate supportive equipment, such as wrist rests, ergonomic chairs, and proper shoes.
If you're experiencing long-term pain from repetitive strain injury or other joint pain, the Brown University Health Orthopedics Institute can help. Our orthopedic specialists take a conservative approach to treating joint pain and helping our patients regain their active lifestyles while utilizing advanced, state-of-the-art techniques and equipment when surgery is required. Visit our website to assess your joint pain and get started on the road to healing.
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