Repetitive Strain Injury, Know the Varieties so the Pain Doesn't Recur!

Causes, types, symptoms, and how to prevent and treat Repetitive Strain Injury

Repetitive Strain Injury is the term for pain caused by repetitive movements in certain parts of the body, causing damage to muscles, tendons or nerves. However, Repetitive Strain Injury can also affect muscles in other parts of the body.

Repetitive Strain Injury can happen to anyone, especially people who have a monotonous routine and do one particular activity all day. Repetitive Strain Injury also has various types with different treatments and prevention. So, so that you don't make a mistake in recognizing Repetitive Strain Injury, read the following explanation!

A. Causes of Repetitive Strain Injury

Many daily activities can cause Repetitive Strain Injury. Generally, Repetitive Strain Injury can be triggered by work activities, sports, or excessive or too frequent use of gadgets, including:

1. Sending too many messages via smartphone;
2. Playing console games for too long;
3. Taking too long typing and using a computer mouse;
4. Playing musical instruments such as piano or drums all day;
5. Carrying and lifting heavy objects a lot;
6. Holding something for a long time;
7. Working in places where the temperature is too cold;
8. Lack of exercise resulting in poor physical condition;
9. Doing strenuous exercise without warming up or cooling down; as well as
10. Bad posture when standing or sitting for too long.

Apart from the causes above, fatigue and psychological stress can also worsen symptoms.

B. Types of Repetitive Strain Injury

Repetitive Strain Injury specifically has different types depending on the location of the diseased body. Here are some Repetitive Strain Injuries that people generally experience:

1. Carpal Tunnel Syndrome, a pinched nerve in the wrist, causing tingling and numbness in the hand and arm area.
2. Bursitis, inflammation of the fluid-filled joint pads (bursae).
3. Rotator Cuff Tendinitis, swelling of the tissue (tendons) that connect the muscles and bones in the shoulder.
4. Tennis Elbow, inflammation of the tissue that connects the muscles of the forearm and outside of the elbow.
5. Golfer's Elbow, inflammation of the inside of the arm muscles near the elbow.
6. Tendinitis, inflammation of the tissue that connects muscles to bones.
7. Trigger Finger and Trigger Thumb, a condition where the finger gets caught in a suddenly bent or straight position so that the tendons in the finger become inflamed.
8. Back Strains and Sprains (back strains and sprains), sprains in the back can occur due to torn ligaments, while strains in the back are caused by injury to the muscles or tendons.
9. Shin Splints, pain in the shins or large front bones in the lower legs due to overuse.
10. Intersection Syndrome, inflammation of the muscles in the forearm due to repeated flexion and extension of the wrist.
11. Writer's Cramp, a muscle attack that occurs in the arms and hands due to overuse.

Apart from the types above, there are many other types of Repetitive Strain Injury at worse levels.

C. Symptoms of Repetitive Strain Injury

In general, the symptoms of Repetitive Strain Injury are as follows:

1. Pain, stiffness, even muscle cramps;
2. Numbness and tingling;
3. Tingling and weak feeling;
4. Sensitive to cold or hot temperatures;
5. Throbbing sensation in muscles or joints; And
6. Swelling in the muscle area.

D. Tips for Preventing and Overcoming Repetitive Strain Injury

1. When exercising, wear complete and appropriate protective equipment.
2. If possible, adjust the room temperature where you work so that it is not too cold or hot.
3. Pay attention to good and correct body position when sitting or standing. Avoid propping yourself up on one leg when standing. You can also train your legs by regularly standing for half an hour. Apart from that, make sure your posture remains upright when sitting for too long. Sit with your feet flat on the floor and avoid sitting cross-legged or crossing your legs. Try to keep your elbows parallel to the table.
4. If you are taking a call for a long time, it is best to use a headset to keep your arms, shoulders and neck relaxed.
5. Start doing light exercise at least once a week and don't skip short stretches in the midst of busy work every day. Stretching can increase muscle flexibility, increase blood circulation to muscles, and bring nutrients and oxygen needed to strengthen muscles.
6. Warm up before exercising and cool down after completing exercise. Exercising without proper warm-up and cool-down can make muscles stiff and tense. Warming up makes the muscles not "shock" when they are used. When exercising, muscles produce lactic acid as a result of anaerobic metabolism and cooling down can help reduce lactic acid production in muscles so that muscle stiffness and fatigue are reduced. The risk of injury such as muscle cramps will also decrease.
7. To treat Repetitive Strain Injury, use the RICE method as first aid, which stands for Rest, Ice, Compress, and Elevate. Where:
   • Rest (R): Rest your muscles and reduce their use.
   • Ice (I): Cool the sore part of your muscle with ice for 20 minutes to reduce pain and inflammation.
   • Compress (C): Bandage the painful part of the body to limit blood flow.
   • Elevate (E): Position the affected part of your body higher than the rest of your body. Don't let the sore muscle be crushed so that blood doesn't flow to the injured area.
8. If you experience Repetitive Strain Injury, come to PHRM Indonesia to get Remedial Massage treatment and care consultation. PHRM will help return muscles to their normal position and shape. Immediately schedule your arrival and choose the therapist you want. PHRM Indonesia will provide a specialist full body muscle massage, without oil, fast, precise and hassle-free!

By : Rastianta Rinandani dan Glen Tanihatu

Source :

• https://my.clevelandclinic.org/health/diseases/17424-repetitive-strain-injury
• https://www.nhs.uk/conditions/repetitive-strain-injury-rsi/
• https://www.medicalnewstoday.com/articles/176443#symptoms
• https://www.healthline.com/health/repetitive-strain-injury#risk-factors
• https://www.freepik.com