How to Prevent and Treat Repetitive Strain Injuries in Shoulders, Elbows, & Wrists

Do your wrists ache after a long day in front of the computer? Have you felt tingling or stiffness in your elbows after a few hours on the tennis court? These seemingly minor discomforts could be early warning signs of a repetitive strain injury (RSI). While it might be tempting to brush off these symptoms, ignoring them could lead to chronic pain, reduced mobility, and even more severe conditions like tendonitis or nerve damage if left untreated. Familiarizing yourself with what a repetitive strain injury is and how to prevent it is key to keeping your joints healthy and pain-free.

What Are Repetitive Strain Injuries?

Repetitive strain injuries, also known as repetitive stress injuries or repetitive motion disorders, occur when muscles, tendons, and nerves are damaged from performing the same motion over and over again. Think of your body’s tissues like a rubber band — while they’re designed to stretch and move, constant stress without proper rest and recovery can lead to wear and tear.

Common activities that can lead to RSIs include:

• Typing or using a computer mouse
• Playing musical instruments
• Participating in sports like tennis or golf
• Working on an assembly line
• Painting or drawing
• Using power tools
• Using a smartphone for a prolonged period of time
• Having poor posture

It’s essential to note that RSIs don’t typically happen overnight; they gradually build up from the continuous strain you place on your body. Be sure to seek help for shoulder, elbow, or wrist conditions if you begin to experience any of the following symptoms of a repetitive strain injury:

• Aching joints
• Tingling or numbness
• Weakness or stiffness
• Reduced range of motion
• Pain that worsens with specific movements

At first, these symptoms might come and go, but over time, they can become more constant, making it difficult to carry out everyday tasks comfortably.

Ways to Prevent Repetitive Strain Injuries

Prevention is always better than cure when it comes to RSIs. By simply making small adjustments to your daily routine, you can stay injury-free:

Practice Good Ergonomics

Whether you’re working at a desk or lifting objects, good posture and ergonomics can make a significant difference. Ensure that your workstation is set up to support a neutral posture, meaning your back is straight, shoulders relaxed, and elbows at a 90-degree angle. Investing in ergonomic equipment, like a keyboard, chair, or wrist support, can help minimize strain.

Take Regular Breaks

When you’re focused on work or a hobby, it’s easy to lose track of time. However, staying in one position or doing the same movement repeatedly for too long can put stress on your body. Prevent repetitive strain injuries by taking short breaks every 30 minutes to an hour. Stretch your arms, rotate your wrists, and roll your shoulders to keep your muscles and joints loose.

Stretch and Strengthen

Regular stretching can keep your muscles flexible and reduce the risk of injury. Stretching exercises that target your neck, shoulders, elbows, and wrists can be particularly beneficial. Additionally, strengthening exercises can help build resilience in your muscles, making them less susceptible to strain. Incorporate exercises that target your arms, back, and shoulders to build a balanced, strong upper body.

Warm Up Before & Cool Down After Physical Activity

Take a few minutes to gently stretch your shoulders, wrists, and elbows, especially if you’ll be engaging in sports or activities that require repetitive motion. Similarly, cooling down with gentle stretches can help prevent muscle stiffness and promote recovery.

Maintain Good Hand and Arm Positions

For activities like typing or using a mouse, keep your wrists in a neutral position rather than bent up or down. Avoid gripping objects too tightly or applying unnecessary pressure, as this can increase tension in your muscles and tendons.

Listen to Your Body

Pain is a warning sign. If you start feeling discomfort or tingling, don’t push through it. Take a break and assess what might be causing the issue. Ignoring early signs of strain can lead to more serious injuries down the line.

How Repetitive Strain Injuries Are Treated

If you’re already experiencing symptoms of a repetitive stress injury, there are several treatment options to consider. Your road to recovery may include:

• Rest and Modify Your Activity: Reducing or modifying the activity that led to the injury can allow your muscles and tendons to heal. Rest is crucial, but it doesn’t necessarily mean complete inactivity; low-impact movements that don’t aggravate the injury can help maintain circulation and prevent stiffness.
• Physical Therapy: A physical therapist can guide you through specific exercises to stretch and strengthen the affected area. They may also use techniques like heat/cold therapy and massage to alleviate symptoms.
• Splinting: For some RSIs, wearing a splint can provide support and reduce strain on the injured area. For instance, a wrist brace can help immobilize the wrist for carpal tunnel syndrome, allowing inflammation to subside.
• Medications and Injections: Over-the-counter anti-inflammatory painkillers, like ibuprofen, can help manage pain and reduce inflammation. In some cases, doctors might recommend corticosteroid injections to provide temporary relief by reducing inflammation in the affected area.
• Surgical Intervention: In severe cases, surgery may be necessary to correct overuse injuries. The good news is that surgery is generally considered a last resort after other treatments have been attempted.

Find Relief From Repetitive Motion Injuries at Philadelphia Hand to Shoulder Center

Repetitive strain injuries can sneak up on anyone, from corporate employees to athletes. Unfortunately, while they may start out as a minor inconvenience, RSIs can lead to long-term pain and functional limitations if not addressed properly. If you’re already dealing with any symptoms that could be the result of repetitive movements, turn to Philadelphia Hand to Shoulder Center for effective treatments that help you regain comfort and mobility.

Our professionals manage and treat RSIs in shoulders, elbows, and wrists, so don’t hesitate to contact us about an appointment.