Repetitive strain injury, or RSI, is defined as pain caused by repeated movement of part of the body. We often think of this in terms of sitting at a desk using a computer, when our back, neck, shoulders and wrists can cause pain after many hours at work. We can’t always avoid this, but we can always get up and move, change our posture, set up our chair and desk correctly and use our free time to do something completely different!

We wanted to talk about other instances of RSI. Ailis says that runners can suffer Achilles tendon pain, runner’s knee or shin splints. An osteopath can look at why this is happening (perhaps hypermobility is a factor, or an old injury) and address any muscle imbalances, improve joint mobility and give you tailored exercises to restore health. 

David adds that prevention is better than cure!  Always warm up before running, doing dynamic stretches such as leg swings and lunges. Pace yourself, gradually increasing distance or intensity and taking rest days to recover. For any sport, strength training is an important foundation to minimise the risk of injury. 

Cyclists are prone to hand, wrist, neck and back pain. By focusing on movement patterns and relieving pressure points, osteopathic care can enhance your cycling performance while reducing pain. Prevention of symptoms can be achieved with proper bike fitting, adjusting your hand position regularly and stretching after your ride to ease built up tension.

 

Jane has tips for dancers, who often suffer with ankle injuries. A lot of the big ballet institutions, such as the Australian ballet and the Royal Ballet, have introduced 24 single calf raises with feet in parallel at the end of their barre session, which has significantly reduced ankle injuries, see this article.  Jane says “I often set it as homework for patients to strengthen feet and ankles as it is an easy one to do whilst waiting for the kettle to boil. 24 is a lot for most people, but is something to build up to over time.”

Mary says that musicians are another group who spend many hours performing repetitive movements. This most commonly causes pain with asymmetric instrument holds, such as violin, flute, bagpipes, etc. but, equally, we see pianists hunched over and musicians holding and carrying heavy instruments. She says “I’m particularly concerned about young players, to help them prevent injury over a lifelong career. I recently met a violinist who goes climbing regularly. This is brilliant, as it strengthens the upper body and stretches the spine, relieving tension and reducing pain.”

Have a think about activities that you do, at work or in your free time, looking after little ones or doing housework. Are you at risk or suffering from repetitive strain injury somewhere in your body?  Come and see us for an assessment, treatment and self-care tips.