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Repetitive Strain Injuries. Super Common And Super Avoidable Using These Top Tips.

Updated: Nov 12, 2020

Are you having burning pain towards the end of your day? Are you feeling it shoot into your wrist, elbow or neck? Do you feel a lack of strength or an increase of fatigue in these areas? Well you might be experiencing a Repetitive Strain Injury (RSI).


Also referred to as overuse injuries, Repetitive Strain is when there is damage to muscles, ligaments and nerves through repetitive activities or periods of inactivity, during your daily routine. It can also be caused by repetitive direct trauma to an area of the body. The strain usually occurs when joints are put out of normal alignment in order to complete the activity or the joints are held in such a position for an extended amount of time. The most common scenario that this problem happens in is during different types of occupations. RSI’s are defined and organized into two different types (explained below).



Ergonomics: Have your workspace assessed for proper ergonomics. For example, sitting for long periods of time can be harmful to your body, consider a better desk/chair set up or even a convertible standing desk.

Posture: Keep your posture correct - shoulders back, chin tucked so that your ears are over your shoulders and keep your elbows at your sides.

Regular Breaks: Take mental & physical breaks after long periods of work in order to avoid mental burnout and physical fatigue. Both are causes and aggravators of RSI’s.

Stand/Walk After Sitting: After sitting for long periods of time, stand up and stretch or go for short walks around your workplace if possible.


Specific Causes & Pain Locations

Wrist and/or hand pain due to typing on a keyboard or playing an instrument all day. (ex. office workers, computer programmers, guitarists, violinists, etc.)

Neck pain due to leaning over your work all day. (ex. factory workers, builders, massage therapists, office workers, etc.)

Shoulder pain due to back and forth or vibrating movements, carrying or holding items overhead all day (ex. arborists, painters, construction workers (using jackhammers), movers, etc.)

Knee pain due to kneeling for prolonged periods of time (ex. roofers, cleaners, floor tilers, etc.)

Ankle pain due to various sporting activities (ex. Kicking a soccer ball, jumping in basketball, being tackled in football, etc.)

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