Repetitive Strain Injury: Carpal Tunnel Edition
If something causes you discomfort, the simple answer is to stop doing it. Unfortunately, in many situations, this isn’t something we can do. We can’t stop picking up our toddler because our back hurts. We can’t change our desk job because our hands hurt. Repetitive strain injury (RSI or overuse syndrome) is just what it sounds like. It is an injury our body sustains because of repetition or overuse. This damage impacts muscles, nerves, ligaments and tendons. They can occur at any time, and the most nefarious thing about them is that they can temporarily resolve themselves without actually healing the underlying issues.
Imagine that you are sitting at your desk, diligently typing away, and you have sudden tingling or numbness in your hand. You, a person that follows the best sort of self-care routine, apply heat to the area, gently stretch once things have settled down, maybe pop some acetominophen, and the pain goes away. A little ways down the road, you’re carrying groceries, and you lose all sensation in that same hand. Weird, right? It went away the last time, so you ignore it. Maybe it lasts a bit longer this time. No big deal.
Not quite. Your body activated protective mode and it might not have ever turned that off. Your brain adapted and began to ignore this pesky area a little bit. You feel some stiffness, tenderness, a little twinge here and there. But the pain, now chronic, is something that you get used to, that you can overlook. For now.
Repetitive motion, especially in activities like typing for extended periods, can lead to various musculoskeletal issues and potential damage to the body due to the following reasons:
Muscle Fatigue and Tension: Continuous utilization or movement causes muscles in the affected areas to become fatigued and tense due to repetitive use. Prolonged tension in these muscles can lead to stiffness, discomfort, and eventually, musculoskeletal disorders like tendinitis, carpal tunnel syndrome, or just some pesky, chronic pain.
Carpal Tunnel Syndrome: Typing involves repetitive wrist movements and pressure on the median nerve in the wrist. This can lead to inflammation and compression of the nerve, resulting in symptoms like numbness, tingling, weakness, or pain in the hand and fingers, known as carpal tunnel syndrome.
Repetitive Strain Injuries (RSIs): Constant typing without adequate breaks or ergonomic support can cause repetitive strain injuries. These RSIs include conditions such as tendonitis, bursitis, or tenosynovitis, characterized by inflammation, pain, and reduced mobility in affected tendons, bursae, or synovial sheaths.
Postural Issues: Maintaining the same posture while typing for extended periods, especially if the workstation setup is not ergonomically sound, can lead to poor posture. This can contribute to neck pain, back pain, shoulder discomfort, and stiffness.
Eye Strain: Staring at a screen for long durations without adequate breaks can cause eye strain, dry eyes, blurred vision, and headaches.
Reduced Blood Circulation: Remaining in one position for extended periods can hinder proper blood circulation in the hands, wrists, and arms. Poor circulation can result in discomfort, stiffness, and reduced functionality in these areas.
To mitigate the potential damage caused by repetitive typing or other similar activities, it's essential to take regular breaks, maintain proper ergonomic posture, and incorporate stretching exercises and wrist/hand movements to alleviate muscle tension. Additionally, using ergonomic equipment, such as an adjustable chair, an ergonomic keyboard and mouse, and taking micro-breaks to stretch or change positions, can help reduce the strain on the body during repetitive tasks. Healthcare providers can offer solutions, such as recommending braces or sending you to physical therapy. On top of those solutions, massage can be a great tool. I’ve found great success in treating arm, wrist, and shoulder pain by incorporating myofascial cupping, skin rolling, myofascial trigger point release techniques, hot and cold therapy, and deep tissue techniques. The goal is to create space, movement, relieve symptoms of pain, so that the afflicted area has the potential to heal and repair itself.
