10 Safe & Effective Treatments for Repetitive Strain Injury – Prevention & Recovery
10 Safe & Effective Treatments
Repetitive Strain Injury – Prevention & Recovery
Most of us will suffer some form of repetitive strain injury throughout the course of our life. Repetitive strain injury (RSI) is a general term used to describe the pain felt in muscles, nerves and tendons caused by repetitive movement being used on a regular basis within our work or home environment.
What you are Going Learn!
How to implement Safe and Effective Treatments for Repetitive Strain injury that is not going to cause any health problems or complications. Being mindful that the treatment needs to help prevent any further damage and provide a positive recovery outcome. A clear understanding is necessary as to the cause of the injury, presenting signs, any symptoms, so you can work toward a full recovery.
Definition of Repetitive Strain Injury
A repetitive strain injury (RSI) is an injury to part of the musculoskeletal or nervous system caused by repetitive use, vibrations, compression, or long periods in a fixed position. Other common names include repetitive stress injury, repetitive stress disorders, cumulative trauma disorders (CTDs), and overuse or extended use.
Examples of Conditions Associated with
Repetitive Strain Injury
- Carpal tunnel syndrome
- Tendinitis
- Tendinosis
- Strain
- Ulnar nerve entrapment
- Thoracic outlet syndrome
- Musculoskeletal disorder
Repetitive strain injury is most likely to occur when an area of your body is being used or placed in a tight or awkward position on a regular daily basis. It most often affects the arms, hands and wrists, it can also affect the legs or hips. As mentioned, repetitive strain injury comes about with repetitive use, also it can be poor posture, regular climbing of ladders, sitting in an awkward position with your legs crossed, or being wrapped around one another, this can also put your hips out of alignment causing pain in your hip area and sometimes your knees.
Signs & Symptoms of Repetitive Strain Injury
- Weakness and limited movement
- Excruciating pain
- Numbness
- Tingling
- If legs or hips affected it can be painful when walking or you may find it difficult to walk
- Lack of strength in hands or arms
- Swelling, tightness, dull ache, throbbing, or burning in the affected area
- Loss of sensation or strength in the hand or arm
- Sensitivity to cold or heat
- Stiffness, muscle cramps
- Change in skin colour or shape of the affected region
- Tiredness, exhaustion, or lethargy
Left Untreated Repetitive Strain Injury can cause –
When left untreated and without implementing the necessary changes to address the cause of the injury, repetitive strain injury is known to cause further damage the muscles, tendons, joints, and nerves. Whereby the pain can become permanent, leading to permanent, loss of function, and mobility.
Common Causes of Repetitive Strain Injury
Repetitive Strain Injury can happen within any occupation. However, the key factors are that is important to follow any Occupational Health and Safety measures that are in place, and to familiarize yourself in regards to posture, lifting techniques, taking breaks from repetitive tasks, being physically fit and agile. Areas of life that will accelerate your risk of Repetitive Strain Injury are poor dietary habits, lack of exercise, toxic habits that cause harm – these include smoking, excessive alcohol consumption, drugs, and consumption of fast foods.
Stress, anxiety, emotional trauma and tension are often associated with being a preliminary cause of Repetitive Strain Injury. It can at times be difficult to be relaxed when you are working, but it is crucial that you relax your body while doing any form of physical activity, this can be anything from typing to answering phones to cutting down trees. When the body is in an anxious, stressful state your are more likely to suffer, as your muscles will be rigid, and more susceptible to injury.
10 Safe: Effective Treatments: for Prevention &
Recovery of Repetitive Strain Injury
Preventing further damage and receiving safe, effective treatments is of vital importance so as not to lose movement, strength or have the pain exacerbated.
- Regular Breaks: Ensure if you are working at a computer all day, that you take regular breaks. Getting up every 50 mins to stretch, shake your wrists, rotate your shoulder blades, if possible, a brisk walk or some stretching.
- Posture: When sitting a your computer ensure your feet are firmly flat on the ground slightly apart. Keep your hands straight and your wrists lose whilst typing or using your mouse. Do finger exercises, putting your fingers from each hand together, moving them in an up and down position, shake your wrists regularly you can do this when you get up to stretch and take a break.
- Trades people: If you are in the building trade climbing ensure that climb the ladder with even weight on both feet and legs. Lifting ensure proper lifting methods and get someone else to help when possible. Once again stretching your limbs is vital for healthy blood flow.
- Swimming, in particular breaststroke is a great preventive when it comes to repetitive strain injury. Preventing long term damage and injury.
- Diet believe it or not will help with repetitive strain injury, having a diet that is mainly alkaline foods such as vegetables, fruits such as apples, bananas, pears, kiwi fruit, nuts. Use fresh grated turmeric, ginger and flaxseed oil either steeped as a drink or grated in your vegetables or salads. Green vegetables in particular are great due to their antioxidant properties and also being high in magnesium. A cup of kale, spinach, broccoli once to twice a day will help to alleviate pain. Turmeric, garlic and ginger act to help reduce inflammation allowing the area to repair. Reduce the quantity of red meat you eat and incorporate fish such as Atlantic salmon into your diet.
- Yoga is a great form of exercise when it to keeping your limbs and joints supple and free from pain.
- Going for regular daily walks and whilst working swinging your arms. The reason behind swinging your arms, shaking your hands, fingers is that this improves blood flow, therefore lessening the likelihood of permanent damage.
- Regular Massage: regular massage treatments with a trained therapist will help to prevent further injury and support repair of any current injuries.
- Essential oils such as arnica, lavender and clove – in 50 ml of olive or sunflower oil base add 10 drops of each, mix together massage into affected area/s 2 – 3 x day.
- Baths: Two to Three times a week, if possible, have a bath, add 1 cup of Epsom salts and 1 cup of Sea Salt, two drops of lavender as bath if half full. Soak for 15 – 20 minutes.
Note: Painkillers and surgery are really a last resort and don’t always relieve pain or improve movement. Painkillers used on a regular basis will often lead to the pain and injury becoming worse as they will block the area from repair.
Further Support
Getting to the Root Cause of Pain
This Recipe combined with a Healthy Diet, will help you to Live a Pain-Free Life. The three important ingredients are – Turmeric, Ginger and Galangal. Not only will these ingredients help to relieve pain and restore health, but they are also important to prevent disease, used in conjunction with other medical treatments, especially important for integrative support with chemotherapy.
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