regular stretching

Repetitive Strain Injuries: Featuring Trish the Typist


Dr. Alykhan Abdulla, BSC, MD, LMCC, CCFPC, DipSportMed CASEM, FCFCP, CTH (ISTM), CCPE, Masters Cert Phys Leader, ICD.D

Assistant Professor University of Ottawa Faculty of Medicine, Academic Clinical Professor University of Ottawa Faculty of Nursing Medical Director The Kingsway Health Centre, The Kingsway Travel Clinic, The Kingsway Cosmetic Clinic, Beechwood Medical Cosmetic Physio Pharmacy, Editor in Chief/Author Journal of Current Clinical Care SPORTS MEDICINE, Vice Chair Section of General and Family Practice Ontario Medical Association, Board Director Eastern Ontario Regional Lab Association, Bruyere Foundation


Abstract: A Repetitive strain injuries are a group of medical conditions that are caused by prolonged repetitive, awkward, or forceful movements that overstress particular muscles, nerves, tendons, or bones. It is most common in the forearms and hands, but can also affect the eyes, neck, shoulders, or back.
Key Words: repetitive strain injuries, good posture, typing technique, regular stretching.
The key to RSI is prevention and that includes the following items:
1. Good Posture: feet flat on the floor, knees at right angles, pelvis rocked forward, lower back slightly arched, upper back naturally rounded, shoulder arms and hands naturally relaxed at the side, head middle of shoulders.
2. Typing technique: wrists straight, let your hands float and your strokes light, and don't strain your fingers for the hard keys like CTRL or ALT.
3. Regular stretching: get up every 15-20 and stretch out your wrists, fingers, elbows, shoulders, neck and upper back.
Repetitive strain injuries are common and can be treated with good posture, proper typing techniques and regular stretching.
Setting up an ergonomic work station at home and taking regular breaks that include strengthening the hands and forearms.
Working with a physiotherapist and/or massage therapist can be helpful in conquering repetitive strain injuries.
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