Tips for Reducing Repetitive Strain Injuries

welding in mask

Repetitive strain injuries (RSIs) are common in the workplace yet easily avoidable. Many people struggle with RSIs because they fail to understand what they are and how to keep them from happening.

If you struggle with RSIs, you can rest easy knowing there are simple tips for reducing repetitive strain injuries both in and out of the workplace. Here’s what you need to know.

What are Repetitive Strain Injuries?

RSIs are common injuries caused by repetitive motions. Over time, damage may build up in muscles, tendons, or nerves as your body goes through seemingly harmless motions. Common activities that may result in RSIs include:

  • Using a mouse
  • Typing on a keyboard
  • Swiping items at the store
  • Using a hammer
  • Assembly lines
  • Weight lifting
  • Training for sports, including tennis, bowling, golf, etc.
  • Any other mild repetitive motions

When you consistently do the same motion over and over, the build-up of tension can eventually reach a breaking point, causing pain and injury to a specific body location. An example of this would be someone throwing their back out by sneezing or bending over to pick up a pen. The action itself isn’t enough to cause severe injury, but as tension builds up in the body, it eventually needs to be released or it can damage your muscles and tendons. 

Left untreated, RSIs can turn into more serious conditions, including:

  • Carpal Tunnel
  • Bursitis
  • Tendonitis
  • “Tennis Elbow”

Repetitive strain injuries typically target the joints where wear and tear are most evident. Susceptible joints include:

  • Wrists
  • Hands
  • Forearms
  • Elbows
  • Necks
  • Shoulders
  • Knees

While RSIs are painful, there are several tips you can take to limit the possibility of developing this stress injury over time. 

Tips for Reducing Repetitive Strain Injuries

While there are many ways that you can contract RSIs, there are a few common ways that you can avoid them. Simple steps will help you prevent a build-up of tension over time to keep your body strong.

Throughout various industries, RSIs are typically a result of poor posture in an office space. Consistently putting your body in an ergonomically correct position will help mitigate the risk of injury. Some tips for proper posture include:

  • Organize your workstation so that everything is easily within reach without overextending yourself.
  • Use an office chair to put your feet flat on the floor while keeping the rest of your body aligned.
  • Don’t sit with your legs crossed.
  • Take time during the day to stand at your desk. Avoid letting your body settle in one position for too long.
  • Place your computer monitor at eye level and arm’s length away from you.
  • Use a headset for phone calls rather than cradling it between your ear and shoulder.

The biggest thing you can do to help your body is to sit naturally and comfortably. If your body becomes stiff and tired, rather than shifting to a position that could potentially harm your body, take a break from work to walk around and stretch. 

While there are many ways that you harm your body with repetitive movements, you can reduce the risk of serious injury by taking care to protect yourself by studying your body, understanding its ergonomics, and taking care of your health. This will improve your chances of living a long, comfortable life free from any avoidable injuries.

Work Health Solutions

Work Health Solutions

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Work Health Solutions is dedicated to preserving a safe work environment and improving existing programs and care for local, regional and national organizations.

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Dr. Glen Cheng

A physician-attorney with a dedication to healthcare innovation, informatics, and digital health.

  • Currently spearheads employee health protection and promotion within the VA Pittsburgh Health Care System.
  • Trained in residency at Harvard, achieving board certification as a physician; also a licensed patent attorney with experience as FDA regulatory counsel.
  • Co-founded Acceleromics, a consulting firm providing clinical and regulatory guidance to digital health startups.

Erin Davis

 Chief Clinical Officer at Work Health Solutions, certified in Adult-Gerontology (AGNP-C) and Athletic Training (ATC).

  • Oversees clinical operations and ensures high clinical standards across the company’s national field staff.
  • Former Manager of Clinic Operations and Occupational Health Nurse Practitioner at Stanford University Occupational Health Center (SUOHC).
  • Specialized in treating occupational injuries and illnesses, and provided medical surveillance and travel medicine consults at Stanford and SLAC National Accelerator Lab.
  • Dedicated to sports and occupational injury treatment and prevention.
  • Assistant Clinical Faculty at UCSF, mentoring students in clinical rotations within the Adult Gerontology and Occupational and Environmental Health Program.
  • Holds leadership roles as Treasurer and President Elect of the California El Camino Real Association of Occupational Health Nurses (CECRAOHN), affiliated with the American Association of Occupational Health Nurses (AAOHN).

Dr. Robert Goldsmith

Founder and President of NBS Healthcare Group, with a focus on innovation in healthcare consulting.

  • Previous role as Executive Director for Employee Health at Novartis Services, Inc., leading health services and clinical support.
  • Instrumental in creating an integrated healthcare system at Novartis.
  • Former private practice in internal medicine in Stamford, Connecticut, and Medical Director consultant for GTE Corporation.
  • Transitioned to GE as a Global Medical Director in 2000.
  • Holds a medical degree from Albert Einstein College, an MPH from the University of Connecticut, and completed training at Greenwich Hospital and Yale-New Haven Medical Center.
  • Assistant professor in the Department of Medicine at the Vagelos School of Medicine, Columbia University.
  • Serves as a team physician for high school athletes in Stamford.
  • Published works on occupational health risks, primary prevention, and exercise-induced asthma.