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Repetitive strain injury – what do I need to know?

01/04/2015 Posted by Deirdre Casey | Comments(0)

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Chair Massage, Health and Safety, Massage, Occupational Health and Safety, On-site massage, Repetitive Strain Injury, Wellbeing, Work life balance
Repetitive strain injury – what do I need to know?

What is RSI?

RSI: Repetitive strain injury is an umbrella term that incorporates several distinct conditions including tennis elbow, golfers elbow, tendonitis and carpel tunnel syndrome. Symptoms: Pain which worsens on movement, restricted movement, localised weakness.

Why do I need to know about it?

Desk workers are especially prone to repetitive strain injury because of long hours spent in one position without significant movement throughout the day.  Regular use of the mouse and keyboard can be responsible for issues around the forefinger, hand and wrist joint. Gamers too and those of us glued to our phones can develop delightfully named Blackberry Thumb, Iphone Finger or Gamers thumb all characterised by a slight swelling around the finger/thumb joint. Furthermore, poor posture can be detrimental to the neck, back and shoulders.

Prevention and treatment

  • Regular on-site massage is a great way to prevent and treat existing repetitive strain injury. Zest at work on-site massage is specially designed to increase blood flow and circulation to the hands, wrists, back and arms. Our therapists manipulate and stretch joins that have become stiff and sore from years of use and abuse, allowing essential synovial fluid and oxygen rich blood to heal and repair damaged tissue.
  • Adapting your work station ergonomically is another way to prevent RSI. Consult your health and safety team for further information. Often there will be guidelines and equipment available from your employer upon request. Please email me directly however if you require info
  • Take a break from your desk every hour or so for a minimum of five minutes and move around. Human beings are not designed to be sedentary at a desk for long periods of time – occasional breaks will help prevent the onset of joint stiffness and will revive you mentally also.
  • Stretch gently, take a few deep breaths, rotate your wrists slowly one way and then the other. You can also flex and bend your hand to get more motion in to the area. Do this with a straight arm to involve the muscles of the forearm. Also remember to work out your fingers too – do circles, flex and bend with your fingers individually.
  • Like every Irish mammy says – Stop slouching! I know it can be difficult to retain good posture throughout the day but use a reminder –a post it or occasional alarm to remind you to check your posture and sit up a bit straighter. Building strength in the core will help with this.
  • Avoid using the computer when you don’t have to. Try not to go straight from using the computer at work to sitting in front of a different one at home in the evenings.
  • Your eyes need regular exercise too. Look at something in the distance every so often and then refocus on your monitor.
  • If symptoms or pain persists contact you GP for advice.


For further information or to book on-site massage email or phone Deirdre on 087 254 1067

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