How To Avoid Carpal Tunnel Syndrome And Repetitive Stress Injury?
Anyone who uses a computer regularly is at risk and should know about RSI. Unfortunately, most people are uninformed and do not understand how serious it can be. The term repetitive stress injury or repetitive strain refers to a group of conditions caused by placing too much stress on a joint. Repetitive stress injury happens when the same action is performed repeatedly, when the body part is called on to work harder, stretch farther, impact more directly or otherwise function at a greater level then it is prepared for. The immediate impact may be minute, but when it occurs repeatedly, the constant straining cause damage. When stress is placed on a joint, it pulls on the tissues around it. These tissues include muscles, tendons and bursae. When an action that is stressful to a joint is repeated frequently such as typing, the area does not have time to recover and it becomes irritated. This can cause the area to become painful and swollen. The two most common types of repetitive stress injury are tendinitis and bursitis. It is more common in people who have jobs that require repetitive actions. The common example of repetitive strain injury in the case of a typist or medical transcriptionist is carpal tunnel syndrome. The incidence of repetitive stress injury is becoming more widespread as many jobs now require people to make repetitive actions such as typing or clicking a computer mouse. If you have repetitive stress injury, the affected area may be tender, swollen, red and hot. It may be painful for you to move the area and it may wake you up during the night. The pain is usually not widespread throughout the body.
Carpal tunnel syndrome
Carpal tunnel syndrome is the numbness, tingling pain and weakness in the thumb, index and middle fingers as a result of irritation of the median nerve being irritated at the wrist. Any condition that exerts pressure on the median nerve at the wrist can cause carpal tunnel syndrome. Tendon inflammation resulting from repetitive work, such as uninterrupted typing, can cause carpal tunnel symptoms apart from obesity, pregnancy, menopause, hypothyroidism, hyperpituitarism, arthritis, diabetes, mechanical problems, trauma or even idiopathic cause. Carpal tunnel syndrome from repetitive maneuvers has been referred to as one of the repetitive stress injuries.
Here are some common symptoms of carpal tunnel syndrome charted out by U.S. National Institute of Neurological Disorders and Stroke
- Numbness, burning or tingling sensations in the fingers and/or palms of the hands.
- Experiencing these sensations at night, with symptoms increasing in severity and frequency.
- Fingers feeling weak or swollen, even with no visible swelling.
- Weak grip.
- Difficulty feeling hot and cold.
How to avoid carpal tunnel syndrome and repetitive stress injury? Carpal tunnel syndrome and repetitive stress disorders are preventable. The best possible scenario is never to develop symptoms, to work intelligently and to respect your body’s needs. But if trouble does begin, it is extremely important to act immediately before the symptoms become a big problem. Pain and burning are the number one indicators that something is wrong. The discomfort and pain can be in your fingers, hand, wrist, forearm, elbow etc. It is much better to take these preventative steps while you are pain-free, instead of waiting for major dysfunction. And if you are experiencing symptoms, you should see a health care professional immediately. No wrist splint, arm rest, split keyboard, spinal adjustment, etc., is going to let you go right back to work at full speed if you have been injured, and even carpal tunnel sufferers who undergo the release surgery on their wrists can be back in pain and trouble if they do not make the long-term changes in technique and work habits that hurt them in the first place. The tips below help mitigate the chances of being at risk of RSI if you are on a computer-based job.
- Adjust your keyboard to get a good keying position. Position your keyboard so that you do not have to bend your hands uncomfortably upward to reach the keys. While you are typing, your wrists should not rest on anything, should not be bent up or down or to the side. Your arms should move your hands around instead of resting your wrists and stretching to hit keys with the fingers. A space in front of the keyboard is sometimes helpful for resting the hands and wrists when not keying.
- Try to keep your wrists straight when keying. Do not pound on the keys. Keep a soft touch on the keys and do not overstretch your fingers. Good keyboard technique is important.
- Hold the mouse loosely and click lightly. Support your forearm on the desk, and do not grip the mouse too tightly; rest your fingers lightly on the buttons and do not press them hard. Position the mouse within easy reach, so it can be used with the wrist straight.
- Keep your arms and hands warm. Cold muscles and tendons are at much greater risk for overuse injuries.
- And finally the most important thing is to get up from your desk and move around, take frequent short breaks.
- Clinch your fists, hold for one second, then stretch your fingers out wide and hold for 5 seconds. Repeat thrice.
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