How To Prevent The Occurrence Of Repetitive Stress Injury

Experience a tingling sensation in your wrist or on your neck? Don’t ignore it! You may suffer from a repetitive stress violation.

One of the biggest challenges for our health today is that The time we spend for activities that strain our body. From the long hours over the desk to activity with high intensity, the repeated use of the same movement leads inflammation and damage to muscles, nerves and tendons in the body.

The number of Indians who suffer the repeated stress injuries, also described as repeated ones Stress Injury (RSI) is on the rise today. One study From Recup, a neuromusculoskeletal rehabilitation center based in Bangalore, shows that up to 75% of the population who work in IT, BPOS and the Call Center industry are at risk and have symptoms of RSI.

What causes repeated stress injuries?

Tiny tears in muscle or tendon tissue are routine, but all pain caused by pain or damage are usually healed by calm. However, the structure of the muscle or tendon is affected without calm.

If the muscles are damaged or tightened due to overuse, the nerves that go through can also become inflamed and sore. Over time, this affects the attitude and movement, which leads to joint pain and stiffness.

Common symptoms of RSI are:

• pain
• tenderness
• stiffness
• Tingling or deafness
• weakness
• Cramps

Repeated stress injuries can be divided into two species:

Type 1

These are well -defined conditions that can be diagnosed Due to the availability of measurable evidence. Examples of repetitive tension in type 1 are:

• Tendonitis
  

  This is an inflammation or irritation of a tendon – a thick cable, the bone attached to the muscles. It can occur in almost any area of the body, but can be found most often at the base of the thumb, the elbow, the shoulder, hip and knee. It is known that the shoulder tendonitis occurs in office seekers who wear heavy laptop bags and go long distances.

• Tenosynovitis
  

  Another type of tendon injury that causes inflammation of the tendon mucosa. The symptoms include joint stiffness and swelling of the affected area.

• Bursitis
  

  Small sacks filled with liquid described bursae the bones, tendons and muscles near the joints. Bursitis occurs when Bursae ignites. Common symptoms are pain, sensitivity and reduced area of movement over the affected area.

Type 2

This is also referred to as diffuse RSI or not specific pain syndrome, these are limb diseases that are more difficult to diagnose and treat because they do not provide clear measurable evidence such as swelling, deformation, dysfunction, etc.

How can you avoid repeating stress injuries?

Bad attitude, poor training technology and overuse are the three main causes of repeating stress violations, so that these tips can help prevent this:

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

• Make sure your ergonomically solid workstation is (see picture below).

• Try sitting to maintain a good attitude. Your head and back should form a straight line from your ears to your pool.

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

• Take regular breaks of repeating tasks.

• The goal is to get up once an hour. Go around and stretch your Weapons And wrists and also her fingers.

• Muscle relaxing breathing techniques like performing Pranayam At your desk every few hours.

• Perform adequate warm-up and cooling routines during training. This is important to maintain the health of tendons and bursae over the years.

Try these exercises to prevent RSI

Rejection

• Sit on the edge of your chair and add flat on the floor.
• Lean until your chest touches your knees.
• Let your arms dangle on the floor and relax your neck.

Cross your arms

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

Turn your upper body

• Just put yourself on and breathe in.
• Exhale, turn to the right and grab your back of the stool with the right hand and the arm of the chair with your left hand.
• Repeat this with another side.

Liner expansion

• Just sit down with your back.
• Keep the seat of your chair and stretch your legs right in front of you until you are parallel to the floor.
• Show and bend your toes five times.

Sit and stand

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

Prevention is better than healing. Connect to our trainers to get your health on the right track.

Meenakshi not only carried out her master in physiotherapy at Oxford College in Bangalore in Bangalore. She is also a certified teacher for birth, a fitness expert for the pre- and Postnatal and an ACSM health and fitness specialist. Meenakshi attributes most of the lifestyle disorders to today’s seated lifestyle. She has always shared HealthiFymes vision to add healthy habits in the existing lifestyle of a person. “Do not think of nutrition and movement as a victim, make it a habit and enjoy it instead,” she says, and recommends small changes to facilitate mind and body in the direction of a healthy life.