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Writer's pictureValentina Willats

Repetitive Strain Injury - What is it and what can I do about it?

Do you find yourself experiencing joint aches, pain, tenderness and swelling after work or physical activity?

You may be suffering from repetitive strain injury (RSI). This article discusses common causes of RSI, prevention tactics and treatment options.

What is RSI?

A repetitive strain injury occurs when repetitive movements cause a gradual build up of damage to muscles, tendons and nerves. It can be caused by many different types of activities, most commonly:

  • typing

  • using a computer mouse

  • holding and using tools

  • assembly line work

  • sports training

There are specific types of RSI- you may know them as carpel tunnel syndrome, rotator cuff tendonitis, tennis elbow or bursitis.


Common symptoms:

  • mild to severe pain

  • swelling and tenderness

  • stiffness

  • tingling or numb feeling

  • throbbing

  • weakness

  • heat or cold sensitivity

These symptoms often start to occur occasionally and feel quite mild, gradually becoming constant and more intense.


RSI treatment

It is important to identify and start treatment as early as possible to avoid the need for surgery and more invasive treatments. Initial treatments that may be recommended include the following:

  • rest, ice, compression, elevation (RICE protocol)

  • oral and/or topical non steroidal anti-inflammatory drugs (NSIADs)

  • rest from the repetitive task where possible

How a Sports Massage & Remedial Therapist can help:

  • relieve pressure on the affected area

  • relax muscles and normalise soft tissue to relieve pain

  • recommend exercises as part of your physical therapy plan

  • teach relaxation techniques you can carry out at home or at work

  • apply support tape to help your body heal

In some more advanced cases surgery may be necessary. This could be recommended by your doctor after a physical exam, or they may order an MRI or electromyography (EMG) to assess nerve damage.


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