Simple ways to prevent RSI
Injury is easier to prevent than to cure. It is extremely important that you take the risk of an RSI seriously and take steps to prevent it from happening.
Here are some simple ways to protect yourself from Repetitive Strain Injuries:
- Position: Adjust yourself and your workstation so as to minimize the awkwardness and stress involved in keyboard activity; use a telephone headset instead of cradling the phone between ear and shoulder. A diagram and checklist provide guidelines for an ergonomic workstation and healthy position.
- Pacing: Remember that the musculo-skeletal system is built to have periods of activity alternating with periods of rest. Introduce breaks in your typing to permit recovery and restoration, and do this at a frequency that does not allow pain or discomfort to develop. No schedule of typing and rest breaks is universal, but as a general guideline, take a 1 or 2 minute micro break every 15 to 20 minutes. Take a 5 to 10 minute mini break every hour. Every few hours, get up and do some alternative activity. Typing break software can remind you to take breaks at these intervals rather than waiting for fatigue or discomfort.
- Exercise: During rest breaks, do stretches and exercises. As a general rule, none of these should involve movement outside the normal range of motion and nothing should be done that hurts. The purpose of stretching is to maintain flexibility and balance. More general aerobic exercise, if done regularly, will sustain strength and improve cardiovascular conditioning and offers a way of venting energy or tension. These exercises can be done in your work space.
- Typing technique: Use a typing technique that does not result in undue trauma to the fingers and wrists . A computer keyboard requires only a light touch so the fingers should press the keys lightly. Typing technique should emphasize fluid movement of the whole arm to avoid angling the wrists either up, down, or side-to-side. When a command requires key combinations, use two hands to avoid twisting contortions of the hand. Most operating systems include a "sticky keys" option allowing you to press only one key at a time. Visit the ATIC Lab's Accessibility Options page for links to operating system accessibility features, including sticky keys.
- Mousing technique: When using a mouse, do not grip the device tightly. If mousing is problematic, consider learning keyboard shortcuts , or using mouse-clicking software .
