Repetitive strain injuries occur when your muscles, tendons, or nerves get damaged from doing the same motion over and over. These injuries can develop gradually over time and are common in both physical and sedentary environments. While anyone can experience a repetitive strain injury, certain groups are more vulnerable due to the nature of their work or hobbies. Understanding who is at higher risk and how these injuries develop is key to preventing them and maintaining long-term health and well-being.

 

Unlock insider access to the best movement plans for free! Sign up today. 

 

Causes of Repetitive Strain Injury

Repetitive strain injury (RSI) often results from overusing and straining the muscles, tendons, and soft tissues in the upper body, such as the wrists, forearms, shoulders, elbows, back, or neck. 

Common causes of repetitive strain injury include:

• Repetitive tasks like hairdressing, typing, decorating, or working on an assembly line
• Sports like golf or tennis that involve frequent, repetitive movements
• Poor posture while sitting or standing at work
• Regular use of hand-held power tools

 

Related story: 6 Exercises You Can Do At Your Desk To Ease Shoulder Pain

 

Who Gets Repetitive Strain Injury?

Not everyone who performs repetitive tasks develops RSI. Poor posture, inadequate breaks, sedentary lifestyle, pre-existing conditions (like arthritis), or aging can contribute to pain. For instance, wrist pain in a desk job might result from poor keyboard positioning rather than repetitive motion alone, highlighting the importance of ergonomics and overall health.

• Workers with physically demanding jobs: People with physically demanding jobs often perform repetitive movements, lifting, twisting, or bending in ways that stress the body. Examples include construction workers, factory workers, and warehouse employees. These individuals might repetitively use the same muscle groups for long hours, putting strain on their tendons, muscles, and soft tissues, which can lead to injuries like tendonitis or carpal tunnel syndrome.
• Athletes: Athletes are another group highly susceptible to repetitive strain injury. Many sports involve repetitive motions, such as the swinging of a bat in baseball, the repetitive motion of serving a ball in tennis, or the constant running and jumping in basketball. Over time, these motions can put excessive stress on certain body parts (such as shoulders, elbows, and knees), leading to conditions like tennis elbow, golfer's elbow, or runner’s knee.
• Musicians: Musicians, especially those who play instruments that require fine motor skills, such as piano, violin, or guitar, are prone to RSIs in their hands, wrists, arms, and shoulders. Hours of practice and performance often involve repetitive movements, which can lead to stress and strain on tendons and muscles, potentially causing conditions like tendonitis or carpal tunnel syndrome.
• People who sit at a desk or use a computer frequently: People who spend long hours sitting at a desk or using a computer are at risk for repetitive strain injury due to poor posture, repetitive motions (such as typing or using a mouse), and extended periods of inactivity. Sitting with improper posture, such as slouching or hunching over, can strain the back, shoulders, and neck, leading to conditions like cervical strain, upper back pain, or carpal tunnel syndrome.

 

Related story: 6 moves to Ease Back Pain

 

Treatment for Repetitive Strain Injuries

Most people with repetitive strain injury can manage their symptoms and recover without the need for extensive treatment. However, if symptoms persist, additional treatments may be necessary. 

Lifestyle Management Therapeutic Programs at UR.Life helps you invest in your well-being through seamless interventions and targeted medical treatments. 

Click here to avail yourself of an injury prevention program. 

 

Here's an overview of the options available:

• Physiotherapy: If your symptoms don’t improve with basic self-care, physiotherapy can help. Physiotherapists offer treatments such as massaging the affected area and teaching exercises to strengthen muscles, improve posture, and reduce strain.
• Steroid Injections: In some cases, steroid injections may be used to reduce pain and swelling in the affected area.
• Surgery: Rarely, if the repetitive strain injury is severe and other treatments don’t work, surgery may be necessary to correct the injury.

Seeking treatment early can help speed up recovery and prevent further damage to muscles and tendons.

 

Related Story: Better Posture, Better Back: Yoga for A Healthy Spine

 

Repetitive strain injury can develop in anyone who performs repetitive tasks or maintains poor posture for extended periods. Whether through manual labor, sports, playing an instrument, or using a computer, the key to preventing strain injury is maintaining good posture, taking regular breaks, and paying attention to ergonomics in the workplace or during leisure activities. Taking steps to balance activity with rest can help prevent or reduce the risk of developing repetitive strain injuries.

 

Unlock insider access to the best movement plans for free! Sign up today. 

Rehabilitation Programs Offered At UR.Life
UR Life Studio offers the following programs under its Lifestyle Management and Therapeutic Programs (LMTP) unit:

• Cardiac Rehabilitation
• Pulmonary Rehabilitation
• Neuro Rehabilitation
• Ortho Rehabilitation
• Paediatric Rehabilitation
• Geriatric Rehabilitation
• Obesity Management
• Diabetes management

 
The following are the USPs of LMTP:

• Holistic Rehabilitation Approach: involves the medical, physical, and mental aspects of overall health
• Telemetry Supervised Rehabilitation: a state-of-the-art technique to provide optimal health care
• Hydrotherapy
• Six Minutes Walk Test
• Hydraulics (circuit training studio)
• VO2 max testing (equipment under servicing)
• Myo motion analysis (equipment under servicing)
• Detailed Physical Assessment
• Wellbeing Counselling
• Diet Counselling