RSI stands for repetitive strain injury. You get it from doing the same moves over and over. It hurts your muscles and joints. Most often, it affects your arms, hands, wrists, and shoulders. It starts slowly at first. Many people get better if they spot it early.
What RSI Feels Like
Your body will tell you if you have RSI. The signs can start small:
- Aches and pains that come and go
- Stiff joints in the morning
- Tingly feelings in your hands or arms
- Numb spots, like when your hand falls asleep
- Weak muscles when you try to grip things
- Muscle cramps that keep coming back
- Hard to move your joints like you used to
- Hands or arms that feel heavy
- Sharp pains when you move certain ways
- Feeling clumsy when you handle things
Your arms might hurt even if they look fine. The pain often starts mild. But if you don’t take care of RSI early, you might not be able to work or do daily tasks. Many people find the pain gets worse at work and better on weekends.
Living With RSI Day To Day
Think of RSI like a warning light on your car’s dashboard. Just as you wouldn’t ignore that flashing signal, don’t brush off your body’s alerts. Your morning routine might need tweaking – try running your hands under warm water before typing. During lunch breaks, shake out your hands like you’re flicking water off them. Little habits make a big difference.
Ever noticed how professional athletes take mini-breaks? They’ve got the right idea. Whether you’re at your desk or on the factory floor, mix things up every half hour. Stretch your fingers like a pianist warming up.
What Leads To RSI?
You can get RSI from many things you do each day:
- Using a computer mouse and keyboard
- Painting walls or doing DIY
- Playing tennis, golf, or other sports
- Lifting heavy boxes or items at work
- Working in odd positions that strain you
- Using tools that shake or vibrate
- Not taking enough breaks
- Working with your arms raised up high
- Doing fine detail work like sewing
- Gripping tools too hard when you use them
Stress at work can make RSI more likely. So can rushing to meet tight work times. Working when you’re tired raises the risk too. You might also get it from other health issues, like carpal tunnel or tennis elbow.
Ways To Help Yourself
Try these tips at home to feel better:
- Stop doing what hurts for a while
- Put ice in a towel and hold it on the sore spot (20 minutes at a time)
- Take a warm bath to ease stiff muscles
- Use heat pads on sore spots
- Try over-the-counter pills like ibuprofen (ask your GP if it’s OK)
- Move and stretch gently
- Rest your arms on pillows when you sit
- Wear a wrist support if it helps
- Try to sleep with your wrists straight
- Keep your neck and shoulders relaxed
Help At Work
Talk to your boss if work gives you RSI. They must help by law. Here’s what to ask for:
- A better desk setup that fits you
- Good tools that don’t hurt to use
- Regular breaks from hard tasks
- Different jobs you can switch between
- Training on good posture
- Someone to check your workspace
- Help to change how you work
- Time off to see the doctor if needed
When To See Someone
See a GP or physio if:
- The pain stays for weeks
- Self-help tips don’t work
- The pain gets worse
- You can’t do your job
- You drop things often
- You feel very weak
- You’re worried about the pain
In the UK, you can often see an NHS physio right away. Or you can pay to see one privately. Many work places can send you to a physio too.
What A Physio Does
They help in many ways:
- Show you how to move well
- Teach you good stretches
- Build your strength slowly
- Fix your posture
- Use tools to ease pain
- Give you exercises to do at home
- Help you get back to work safely
- Show you how to prevent RSI
Stop RSI Before It Starts
Simple steps help a lot:
- Take lots of short breaks
- Set up your desk well
- Use the right tools for each job
- Tell your boss if things hurt
- Stay active and healthy
- Sit and stand tall
- Switch tasks often
- Learn good posture
- Keep fit and strong
- Warm up before hard work
Quick Tips
Deal with RSI as soon as you spot it. Don’t wait if your arms ache or tingle. Fix how you work now. Small changes can stop big problems later. Ask for help if you need it.
Remember: This guide helps, but always check with a health expert about your own needs. Every case of RSI is different. What works for one person might not work for you.
Photo by Anthony Cunningham for Zoom Health UK
Zoom Health is a leading UK supplier of Home Health Tests and Earplugs
