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Repetitive Strain Injury

All You Need to Understand About Repetitive Strain Injury (RSI)

What is RSI:

Repetitive Strain Injury (RSI) is when your body gets hurt because you do the same movements over and over again, for example typing a lot on a computer or using your phone too much or doing the same exercise over and over again . It can make your muscles and joints hurt, and it often happens in places like your wrists, hands, or shoulders.

Causes of RSI:

The main cause of repetitive strain injury is doing repetitive tasks without giving your body a break.

1. Repetitive Movements:

Doing the same movement  or activity repeatedly.

2. Poor Ergonomics:

Working in an uncomfortable or awkward position that puts stress on your muscles and joints which can cause RSI.

3. Forceful Exertion:

Using excessive force during activities  such as  heavy lifting, which strains muscles and tendons.

4. Lack of Rest and Recovery:

Not taking breaks or allowing enough time for your body to rest or recover during repetitive tasks.

5. Bad Postures:

Holding your body in an awkward or strained position  while working can cause it. 

6. Vibration:

Prolonged exposure to vibrating tools or equipment can lead  to RSI.

7. Cold Temperatures:

Working in a cold environment can reduce blood flow to muscles and increase the risk of RSI.

8. Psychological Stress: 

Stress and tension can lead to muscle tightness and lead to RSI.

Symptoms of RSI:

Some common symptoms of RSI include :


Person might feel an ache or pain in the affected area e.g wrist or shoulder.


Muscles or  joints might become tight and hard to move comfortably.


Affected  area might feel weaker, making it harder to do tasks.

Tingling or Numbness:

Person might experience a pins-and-needles sensation or numbness in the arm, hand  or other affected body parts.


Sometimes, the area can become swollen .

Trouble Doing Tasks:

RSI can make it difficult to do activities that were easy before such as computer work , lifting , exercising etc.

Treatment of RSI:

Rest and Breaks:

Give the affected area enough time to heal by taking breaks from the activities that cause pain.

Physical therapy: 

A physical therapist treats RSI by doing pain management and by teaching  you exercises to strengthen your muscles, reduce pain and improve posture . 

Ergonomic Changes:

Adjust your workspace  to reduce strain on the affected area such as  using an ergonomic keyboard or chair.

Braces or Splints:

These supporting devices can stabilise the affected area which helps in healing.

Activity Modification:

Change your habits to reduce the repetitive motions causing the injury. This might involve taking breaks , good  workspace and stress reduction .


Regular exercise:

Perform  exercises that strengthen your joints mainly of the wrist, hand and forearm . 


Do stretches to maintain flexibility, leading to lesser chances of RSI .


Staying hydrated is important for joint health .

Breaks and recovery time: 

Give yourself a break during activities to give your body enough time to rest and recover .

Pay attention to discomfort:

If you feel any  pain, discomfort or tingling sensation , take it as a sign to stop and rest.

Don't ignore symptoms:

If symptoms persist, consult a healthcare professional before they get  worse.


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