HEALTH YOURSELF
HOW TO AVOID REPETITIVE STRAIN INJURY
OUR poor old wrists, they do take a battering. Think how much they do in a day — it’s no wonder that overuse of this vulnerable joint can lead to numbness, pain, weakness or tingling in the fingers, hands, wrists and even up the arm to the shoulder and neck.
Repetitive strain injury (RSI) is caused by a repetitive wrist action that can inflame tissue around the joints or lead to stress fractures. Forms of RSI include tennis elbow, writer’s cramp and carpal tunnel syndrome.
It often affects desk workers who use a computer for hours on end, but it can be brought on by any repetitive action, from playing a musical instrument or hitting a golf ball to swiping a smartphone or even knitting. For me, the dull pain in my right wrist is due to carrying an increasingly heavy toddler around on my hip, right hand firmly wedged under his bum.
The key here is examining the root of the problem. If your RSI comes from computer work, ask your line manager for a desk assessment. Slight adjustments to desk layout really can make a huge difference. You also need to think about improving your posture and taking more breaks! If your RSI is a result of a hobby, it might be best to rest up for a while and then try to do your chosen activity little and often, rather than in big, forceful bursts.
It is important to keep your wrists strong and supple to help you avoid issues in the first place — and alleviate any symptoms that might already be affecting you. Try this simple sequence, which can be done anywhere, anytime. It will also be of benefit if you have osteoarthritis in the wrists.
1. Start by making fists with the hands. Squeeze them really tight for a couple of breaths and then release, spreading the fingers and thumbs as wide as possible. Repeat this movement five times.
Take the thumbs and forefingers of each hand together to form a triangle. Press the hands towards each other until you feel a strong stretch. Stay connected to your inhale and exhale, and keep pressing for three breaths.
2. Stand about an arm’s length away from a wall (you can also do this sequence on all fours on the floor). Bring your hands to the wall and spread the fingers wide. Keep your shoulders and elbows soft, and lean your body weight into the hands to stretch out the wrists. If this feels sore, remain upright and focus on flexibility. Stay here for several breaths.
3. Turn the fingers inwards so the middle fingers touch. Keep the fingers spreading wide on the wall. If it feels comfortable to do so, lean into your hands to deepen the stretch. Stay for several breaths.
4. Twist your hands so the eyes of the elbows rotate outwards and your fingers point down. Stay for several breaths and imagine your breath travelling into areas of tension to soften them.
5. Move away from the wall and take your arms out in front of you at shoulder height. Drop your right fingers so they point downwards and use your left hand to intensify the stretch. Stay for a few breaths before changing sides.
I’m trying to do these exercises every day, twice a day, for a few minutes at a time. Little and often is the way to go. And, most importantly, I’m trying not to scoop up my toddler and lug him around every time he demands a ‘pickee up’!