How To Forestall The Incidence Of Repetitive Stress Damage

Experiencing a tingling feeling in your wrist or stiffness in your neck? Don’t ignore it! You could be affected by a Repetitive Stress Damage.

One of many largest challenges to our well being at this time 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 injury 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 this time. 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 trade 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 injury precipitated is normally healed with relaxation. Nevertheless, with out relaxation, the construction of the muscle or tendon is impacted.

When the muscle mass are broken or turn out to be tight because of overuse, the nerves that run by means of may turn out to be infected and sore. Over time, this impacts posture and motion, resulting in joint ache and stiffness.

Frequent signs of RSI are:

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

Repetitive stress accidents may be categorised into two sorts:

Kind 1

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

• Tendonitis
  

  That is an irritation or irritation of a tendon – a thick twine that attaches bone to muscle. It might happen in virtually 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 luggage and stroll lengthy distances.

• Tenosynovitis
  

  One other sort 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 known as bursae cushion the bones, tendons, and muscle mass close to the joints. Bursitis happens when bursae turn out to be infected. Frequent signs embody ache, tenderness and decreased vary of movement over the affected space.

Kind 2

Also called Diffuse RSI or non-specific ache syndrome, these are limb problems which can be tougher to diagnose and deal with, as they don’t present clear measurable proof akin to swelling, deformation, dysfunction, and many others.

How can one keep away from repetitive stress harm?

Poor posture, poor train method and overuse are the three essential causes of repetitive stress accidents, so the following tips might help forestall it:

• Keep a impartial physique place (a posture through which your joints are naturally aligned). Maintain your head stage, ahead dealing with and according to the torso. Place your ft flat on the ground or a footrest. Chill out your shoulders and let your arms dangle down.

• Be certain that your workstation is ergonomically sound (see picture beneath).

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

• When typing, make sure that your wrists will not be bent to at least one 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 in addition straighten your fingers.

• Carry out muscle-relaxing respiratory methods akin to Saranayam at your desk each couple of hours.

• Do ample warm-up and cool-down routines once you exercise. That is very important to keep up tendon and bursae well being through the years.

Attempt these workouts to forestall RSI

Again stretch

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

Cross your arms

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

Twist your torso

• Sit up and inhale.
• Exhale, flip to the fitting 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 lengthen legs straight out in entrance of you till they’re parallel with the ground.
• Level and flex your toes 5 occasions.

Sit and stand

• Get up and sit again down in your chair with out utilizing your palms.

Prevention is healthier 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 finished her MD in Different Drugs too. She can also be a Licensed Childbirth Educator, a Pre and Postnatal Health Skilled and an ACSM Well being and Health Specialist. Meenakshi attributes most way of life problems to at this time’s sedentary way of life. She has all the time shared HealthifyMe’s imaginative and prescient of incorporating wholesome habits into a person’s current way of life. “Don’t consider food regimen and train as sacrifice, make it a behavior and luxuriate in it as an alternative,” she says, recommending small modifications to ease the thoughts and physique in the direction of a extra healthful life.