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 greatest challenges to our well being right now 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 muscular tissues, 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 right now. 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 often healed with relaxation. Nevertheless, with out relaxation, the construction of the muscle or tendon is impacted.
When the muscular tissues are broken or grow to be tight attributable to overuse, the nerves that run via may also grow 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 categorized into two varieties:
Kind 1
These are well-defined circumstances that may be recognized simply, because of the availability of measurable proof. Examples of Kind 1 repetitive stress accidents embody:
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Tendonitis
That is an irritation or irritation of a tendon – a thick wire that attaches bone to muscle. It may 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 luggage and stroll lengthy distances.
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Tenosynovitis
One other kind of tendon damage that causes irritation of the tendon lining. Signs embody joint stiffness and swelling of the affected space.
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Bursitis
Small fluid-filled sacs referred to as bursae cushion the bones, tendons, and muscular tissues close to the joints. Bursitis happens when bursae grow to be infected. Frequent signs embody ache, tenderness and decreased vary of movement over the affected space.
Kind 2
Often known as Diffuse RSI or non-specific ache syndrome, these are limb problems which might be 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 damage?
Poor posture, poor train method and overuse are the three fundamental causes of repetitive stress accidents, so the following pointers may also help forestall it:
- Preserve a impartial physique place (a posture by which your joints are naturally aligned). Hold your head stage, ahead going through and consistent with the torso. Place your toes flat on the ground or a footrest. Loosen up your shoulders and let your arms cling down.
- Make sure that your workstation is ergonomically sound (see picture under).
- 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, be sure that your wrists aren’t bent to at least one facet. Hold them pointing in a straight line along with your forearm.
- Take common breaks from repetitive duties.
- Make it a degree to rise 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 whenever you exercise. That is very important to take care of tendon and bursae well being through the years.
Attempt these workouts 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
- Lengthen 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 correct and seize the again of the chair along with your proper hand and the arm of the chair along with your left hand.
- Repeat with different facet.
Leg stretches
- Sit down along 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 instances.
Sit and stand
- Arise and sit again down in your chair with out utilizing your arms.
Prevention is healthier than treatment. Join with our Coaches to get your well being on observe.
