How To Forestall The Prevalence Of Repetitive Stress Damage

Experiencing a tingling feeling in your wrist or stiffness in your neck? Don’t ignore it! It’s possible you’ll be affected by a Repetitive Stress Damage.

One of many largest challenges to our well being at the moment is the period of time we spend on actions that trigger pressure on our our bodies. From staying slumped over the desk for lengthy hours to partaking in high-intensity exercise, repeated use of the identical motion causes irritation and harm to muscle mass, nerves and tendons within the physique.

The variety of Indians affected by Repetitive Stress Damage, additionally known as Repetitive Pressure Damage (RSI), is on the rise at the moment. One examine by RECOUP, a Bangalore-based Neuromusculoskeletal Rehabilitation Centre, reveals that as much as 75% of inhabitants working within the IT, BPOs and the decision centre business are in danger and are exhibiting signs of RSI.

What causes Repetitive Stress Damage?

Tiny tears within the muscle or tendon tissue are routine however any ache or harm precipitated is often healed with relaxation. Nonetheless, with out relaxation, the construction of the muscle or tendon is impacted.

When the muscle mass are broken or change into tight as a consequence of overuse, the nerves that run via may change into infected and sore. Over time, this impacts posture and motion, resulting in joint ache and stiffness.

Widespread signs of RSI are:

• Ache
• Tenderness
• Stiffness
• Tingling or numbness
• Weak point
• Cramps

Repetitive stress accidents will be categorized into two sorts:

Sort 1

These are well-defined circumstances that may be identified simply, because of the availability of measurable proof. Examples of Sort 1 repetitive stress accidents embody:

• Tendonitis
  

  That is an irritation or irritation of a tendon – a thick twine that attaches bone to muscle. It may well happen in nearly any space of the physique, however is mostly discovered on the base of the thumb, elbow, shoulder, hip and knee. Tendonitis of the shoulder is thought to happen amongst office-goers who carry heavy laptop computer baggage and stroll lengthy distances.

• Tenosynovitis
  

  One other kind of tendon harm that causes irritation of the tendon lining. Signs embody joint stiffness and swelling of the affected space.

• Bursitis
  

  Small fluid-filled sacs referred to as bursae cushion the bones, tendons, and muscle mass close to the joints. Bursitis happens when bursae change into infected. Widespread signs embody ache, tenderness and decreased vary of movement over the affected space.

Sort 2

Also called Diffuse RSI or non-specific ache syndrome, these are limb problems which are tougher to diagnose and deal with, as they don’t present clear measurable proof reminiscent of swelling, deformation, dysfunction, and so on.

How can one keep away from repetitive stress harm?

Poor posture, poor train method and overuse are the three most important causes of repetitive stress accidents, so the following tips can assist forestall it:

• Keep a impartial physique place (a posture by which your joints are naturally aligned). Maintain your head stage, ahead dealing with and in keeping with the torso. Place your toes flat on the ground or a footrest. Chill out your shoulders and let your arms cling down.

• Be sure that your workstation is ergonomically sound (see picture under).

• When seated, try to keep good posture. Your head and again ought to type a straight line out of your ears to your pelvis.

• When typing, be certain that your wrists will not be bent to 1 facet. Maintain them pointing in a straight line together with your forearm.

• Take common breaks from repetitive duties.

• Make it some extent to stand up as soon as each hour. Stroll round, stretching your arms and wrists, and likewise straighten your fingers.

• Carry out muscle-relaxing respiratory strategies reminiscent of pranayam at your desk each couple of hours.

• Do satisfactory warm-up and cool-down routines if you exercise. That is very important to take care of tendon and bursae well being over time.

Attempt these workout routines to forestall RSI

Again stretch

• Sit on the sting of your chair, toes flat on the ground.
• Lean over until your chest touches your knees.
• Let your arms dangle to the ground and loosen up your neck.

Cross your arms

• Prolong one arm straight out in entrance of you.
• With the opposite hand, seize the elbow of the outstretched arm and pull in direction of your chest.
• Repeat with the opposite arm.

Twist your torso

• Sit up and inhale.
• Exhale, flip to the proper and seize the again of the chair together with your proper hand and the arm of the chair together with your left hand.
• Repeat with different facet.

Leg stretches

• Sit down together with your again straight.
• Maintain the seat of your chair, and prolong legs straight out in entrance of you till they’re parallel with the ground.
• Level and flex your toes 5 occasions.

Sit and stand

• Arise and sit again down in your chair with out utilizing your fingers.

Prevention is best than remedy. Join with our Coaches to get your well being on monitor. 

Along with doing her Grasp’s in Physiotherapy from Oxford Faculty, Bangalore, Meenakshi has completed her MD in Different Drugs too. She can also be a Licensed Childbirth Educator, a Pre and Postnatal Health Knowledgeable and an ACSM Well being and Health Specialist. Meenakshi attributes most life-style problems to at the moment’s sedentary way of life. She has at all times shared HealthifyMe’s imaginative and prescient of incorporating wholesome habits into a person’s current life-style. “Don’t consider food regimen and train as sacrifice, make it a behavior and luxuriate in it as a substitute,” she says, recommending small adjustments to ease the thoughts and physique in direction of a extra healthful life.