How you can prevent repetitive stress damage

Experience a tingling feeling in your wrist or stiffness in your neck? Don’t ignore it! You may suffer from a repetitive stress injury.

One of the biggest challenges for our health today is the The amount of time we spend on activities that cause tension on our body. From the long hours under the desk to a high intensive activity, repeated use of the same movement causes inflammation and damage to muscles, nerves and tendons in the body.

The number of Indians suffering from repeated stress injuries, also called repetitive Deformation Injury (RSI) is increasing today. A study Per recently, a neuromusculoskeletal rehabilitation center based in Bangalore, it reveals that up to 75% of the population working in the IT, BPOs and the call center industry are at risk and show RSI’s symptoms.

What causes repeated stress injuries?

Small tears in the muscle or tendon tissue are routine, but all pain or damage is usually healed alone. However, the structure of the muscle or tendon is influenced without rest.

When the muscles are damaged or become tight due to excessive use, the nerves that run through can also become inflamed and painful. Over time, this has an influence on posture and movement, which leads to joint pain and stiffness.

Common symptoms of RSI are:

• Pain
• Tenderness
• Stiffness
• Tingling or numbness
• Weakness
• Cramp

Repetitive stress injuries can be classified in two types:

Type 1

These are well -defined conditions that can be diagnosed Easy, due to the availability of measurable evidence. Examples of type 1 repetitive stress injuries include:

• Tendonitis
  

  This is an inflammation or irritation of a tendon – a thick cord that attaches bone to muscles. It can occur in almost any area of the body, but is usually found at the base of the thumb, elbow, shoulder, hip and knee. It is known that tendonis of the shoulder comes up with office visitors who wear heavy laptop bags and run long distances.

• Tenosynovitis
  

  Another type of tendon injury causing inflammation of the tendon lining. Symptoms include joint stiffness and swelling of the affected area.

• Bursitis
  

  Small pockets called bursae kisses the bones, tendons and muscles near the joints. Bursitis occurs when Bursae becomes inflamed. Common symptoms are pain, tenderness and reduced range of movement over the affected area.

Type 2

Also known as diffuse RSI or non-specific pain syndrome, these are limb disorders that are more difficult to diagnose and treat because they do not provide clear measurable evidence, such as swelling, distortion, dysfunction, etc.

How can you prevent repetitive stress damage?

Poor posture, poor training technology and excessive use are the three main causes of repetitive stress injuries, so these tips can help prevent it:

• Put a neutral body position (an attitude in which your joints are naturally aligned). Keep your head up to level, facing forward and in line with the hull. Place your feet flat on the floor or a footrest. Relax your shoulders and let your arms hang down.

• Make sure your workstation is ergonomically healthy (see image below).

• Try when you retain good posture. Your head and back must form a straight line from your ears to your pelvis.

• When typing, make sure that your wrists are not bent aside. Keep them in a straight line with your forearm.

• Take regular breaks of repetitive tasks.

• Make it a point to get up once every hour. Walk around, stretch out poor And wrists, and also put your fingers straight.

• Perform muscle-relaxing breathing techniques such as Saranayam At your desk every few hours.

• Perform enough warm-up and cooling routines during exercise. This is of vital importance to maintain the tendon and bursae health over the years.

Try these exercises to prevent RSI

Stretch back

• Sit on the edge of your chair, feet flat on the floor.
• Lean forward until your chest touches your knees.
• Let your arms bun on the floor and relax your neck.

Cross your arms

• Extend an arm right in front of you.
• Take the elbow of the vast arm with the other hand and pull your chest.
• Repeat it with the other arm.

Torso turn

• Sit up and inhale.
• Breathe out, turn to the right and grab the back of the chair with your right hand and the arm of the chair with your left hand.
• Repeat with a different side.

Bone stretches

• Sit with your back straight.
• Hold the chair of your chair and extend your legs straight in front of you until they are parallel to the floor.
• Wise and bend your toes five times.

Sit down and stand

• Get up and sit back in your chair without using your hands.

Prevention is better than cure. Make contact with our coaches to get your health on the right track.

In addition to doing her master in physiotherapy at Oxford College, Bangalore, Meenakshi has also done her MD in alternative medicine. She is also a certified delivery -educator, a pre- and postnatal fitness expert and an ACSM health and fitness specialist. Meenakshi attributes most lifestyle disorders to the sedentary way of life today. She has always shared the vision of healthify to include healthy habits in the existing lifestyle of an individual. “Do not think of nutrition and exercise as a sacrifice, make it a habit and enjoy it instead,” she says, and recommends small changes to relieve the mind and body to a more healthy life.