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Repetitive strain injury (RSI) is an umbrella term for a range of painful conditions that include carpal tunnel syndrome and tendinitis

Q&A: Repetitive strain injury

Q – I am suffering from repetitive strain injury in my wrist. It makes working on my computer and even holding my phone and texting very difficult. I’m wearing a wrist support and taking pain killers but wonder if there is anything else I can do?

A – Repetitive Strain Injury (RSI) is a blanket term for a range of physical conditions, such as carpal tunnel syndrome and tendinitis, caused by damage to muscles, tendons, joints and ligaments.

Rigid posture, repetitive movements and stress are the three main causes for RSI. Symptoms include pain, stiffness, pins and needles, swelling, numbness and loss of manual dexterity.

The risk of RSI increases the longer you spend doing a repetitive task on  a workstation without a break,  sitting on an uncomfortable seat, long distance bike riding or these days leisure activities like playing games on mobile and computers. Certain jobs place you at higher risk of RSI too; these include assembly workers, jackhammer operators, typists, musicians, exercise bike users, sport players (develop runner’s knee, jumper’s knee, tennis elbow, swimmer’s shoulder).

It’s good to take action as soon as symptoms occur because once you get RSI your condition can deteriorate and it could last for years. Adjusting your work habits – taking regular breaks, posture adjustment and wrist support when you are working on the computer can all help. Because RSI is an inflammatory condition, conventional treatment usually consists of non-steroidal anti-inflammatory drugs (NSAIDs) which include aspirin and ibuprofen. But over the long term these are associated with problems like gastrointestinal and kidney damage and so need to be used with caution.

Doctors may advise splints and elastic bandages and these can be helpful in helping to rest and support the affected area. But they must be supported by other types of therapy is you want to see lasting results.

Natural alternatives for RSI include remedies that you can try yourself and some therapies offered by practitioners that have been shown to help the problem.

Salves oils and balms Arnica cream or gel has a pain relieving effect and has been shown in trials to be as effective as applying Ibuprofen at relieving the pain of osteoarthritis in the hands. Like arnica, poplar buds (Populus balsamifera) also have an anti-inflammatory effect. Comfrey leaf and root (Symphytum officinale) is a potent tissue healer. Eucalyptus oil may help reduce muscle stiffness. Salves, oils and balms made with these plants are good to keep on hand for quick relief. Massage over the painful area as needed.

Homoeopathy The homoeopathic remedy Ruta is one of the most important remedies for treating tendinitis, a form of RSI. Try taking Ruta 30 morning and evening for two weeks.

Medicinal spices like turmeric, ginger and cayenne may also help.  Turmeric and ginger both contain potent anti-inflammatory substances. Cayenne opens up the circulation. Individually or together these spices can help heal tendinitis and sore joints. They can also be used to help prevent these injuries, especially if you have had tendinitis in the past and want to keep it from reoccurring. You can take these in capsule form but remember you can also add these spices to your food or in the case of ginger make a refreshing tea, for a medicinal effect.

Herbal tinctures and teas such as stinging nettles (Urtica dioica), alfalfa (Medicago sativa), red clover (Trifolium pratense), burdock (Arctium lappa), oregon grape root (Mahonia aquifolium), willow (Salix sp.), St John’s wort (Hypericum) can have a detoxifying and pain relieving effect. Horsetail (Equisetum arvense) is rich in silica which is also important for tissue repair and healing.

Physical therapies The RSI Association suggests pain relieving benefits from shiatsu and acupuncture treatments. Osteopathy and Alexander technique may also be useful. Its a good idea to check the therapist has experience of treating RSI before you make an appointment.

Regular exercise, but specifically yoga, tai chi and pilates strengthen muscles and flexibility, and can stimulate healing by increasing blood flow thus making you less susceptible to RSIs.

Wrist stretches If the problem is in your wrist, the kind of stretches practised in aikido and tai chi may be helpful (check out this YouTube video). Stretching or opening up the joints’ is key aspect to all Eastern therapeutic practice.

Supplements Ensure you are getting enough vitamin C (at least 3g daily), zinc (50mg daily) and vitamin E (400iu daily). Some practitioners also recommend a calcium/magnesium combination (in a ratio of 1500 mg:750 mg) to help repair connective tissue, ensure proper muscle function. Magnesium oil which you apply to the skin is also a good choice for relieving pain and inflammation. Glucosamine sulphate and MSM (methyl-sulfonyl-methane) work together to decrease pain and inflammation and may enhance the healing and rebuilding of cartilage, ligaments and tendons. Aim for 1-2 grams per day.

Omega-3 fatty acids Try 2 tablespoons a day of healthy fats  like flaxseed, hempseed or pumpkin seed oil to help keep inflammation down. Fish oils are also a good source of omega-3s. At the same item try to keep levels of omega-6 (found in safflower, sunflower, canola and soya oils down, as these can promote inflammation.