Category Archives: wellbeing

wellbeing

RSI and how to prevent it

RSI and how to prevent it

What is RSI?

Repetitive strain injuries don’t just occur in sport. Any repetitive activity can lead to an overuse injury. Overuse injuries occur over a period of time, usually due to excessive and repetitive loading of the tissue, with symptoms presenting gradually. Little or no pain might be experienced in the initial stages of these injuries and the individual might continue to place pressure on the injured site.

During repetitive exercise, the tissues (muscles, tendons, bones, ligaments etc.) experience excessive physiological stress. When the activity is over, the tissues undergo adaptation to be stronger and withstand a similar stress in the future if required. Overuse injury occurs when the adaptive capability of the tissue is exceeded.

What are the symptoms?

With RSI you may experience tenderness or pain in the affected muscle or joint, a throbbing or pulsating sensation in the affected area, tingling in the hand and arm, loss of sensation and loss of strength.

What causes it?

Possible causes of RSIs could be poor posture, non-ergonomically designed work space, maintaining the same posture for prolonged periods, vibrating equipment and carrying heavy loads. Increased psychological stress has also been shown to worsen RSI.

Can I have some examples?

  • Bursitis – where fluid-filled sac near knees, elbows and shoulders becoming inflamed
  • Carpal Tunnel Syndrome – painful compression of the nerve in the wrist
  • Golfer’s Elbow – affecting the inside of the lower arm near the elbow, commonly caused by repetitive twisting motions or frequently playing certain sports
  • Tennis Elbow – affecting the outer part of the elbow
  • Stenosing tenosynovitis – where a finger becomes stuck in the bent position and, when straightened, it does so with a snap. (also known as ‘trigger finger’ or ‘texting tendonitis’)

Top tip for desk workers

If you work at a desk, RSI may be something you have experienced or an issue you are more susceptible to. Take small steps towards minimising your risk of developing RSI with these top tips.

  • Ergonomics: ensure that your desk, chair and screen are aligned in an ergonomic fashion. Employers will have access to official guidelines.
  • Posture: avoid slouching by keeping the ears and back in a straight line with the pelvis.
  • Wrists: avoid bending the wrists and keep the arms, wrists and fingers aligned when typing.
  • Typing: avoid hitting the keys too hard when typing. Touch typing can help, as each finger will take its fair share of pressure, and there is no need to keep looking down at the keyboard. Voice-activated software can also minimise the need for typing.
  • Shortcuts: keyboard shortcuts can reduce typing and mouse movements.
  • Mouse: don’t grip the mouse too tightly, and slow your speed to reduce muscle tension in the hand.
  • Telephone: if you need to type while using a telephone, wearing a headset is better than clamping the phone between the head and the shoulder.

If you experience repetitive strain injury, get in touch with us to see how we can help on 01249 445426 or book an appointment with us here.

Pregnancy Massage

Pregnancy Massage

Pregnancy massage is a lovely holistic treatment to help you relax and take time out for yourself. Around 48-56% of pregnant women suffer from lower back pain and pelvic pain due to altered posture from the increased weight of the uterus and foetus. There are many benefits with this type of treatment including: – Relaxation,… Continue Reading

Top Three Injury Prevention Tips for Golfers

Top Three Injury Prevention Tips for Golfers

Summer is on its way (ish) and there will soon be grass on the greens again and plenty of days to get yourself down to your favourite golf range! As we all know, golf requires a particular set of skills and with that, has its own particular set of associated benefits, risks and common issues. With… Continue Reading

Guide to employee wellness in 2018

Guide to employee wellness in 2018

In UK work places, 30.8 million* working days were lost in 2016 due to musculoskeletal problems. This includes back pain, neck pain and upper limb problems. In addition, 15.8 million* days were lost due to stress, anxiety and depression. But how can physical therapists actually help companies to reduce this and improve their profitability? At… Continue Reading

NSAID: Facts for sportsmen and women

NSAID: Facts for sportsmen and women

Our in-house osteopath Carol Plumridge here shares some interesting information on NSAIDs (non-steroidal anti-inflammatory drugs) that you may want to consider. As with any drug treatment, speak to a professional first – either a pharmacist, GP or practice nurse. Here are a few interesting statistics:  2002/6: in the Football World Cup 50% of players took… Continue Reading

Super Supplements?

Super Supplements?

There may be an epidemic of illegal performance enhancers at the top level of sport at the moment, but is there a wider spread one throughout amateur and recreational sport and the fitness industry of legal products that flood the market? There are those who sit on the red side of the fence when it… Continue Reading

GO GO H2O

GO GO H2O

Whether you’re a serious athlete or a recreational exerciser, it’s important to make sure you get the right amount of water before, during and after exercise. People often say ‘I don’t drink enough’ or ‘I’d like to drink the right amount of water’. The question is, how much water should you be drinking? These general… Continue Reading