Injuries
www.TrooHealthCare.com
Copyright Notice
Copyright © 2007, All Rights Reserved
UK Copyright and International Laws apply.
You may not reproduce any part of this publication, store it in a retrieval system, or pass
it on in any form or by any means, electronic, mechanical, by photocopying, recording,
scanning, or otherwise, without the prior written permission of the Publisher and Author.
Any unauthorised broadcasting, public performance, copying, or transfer or material
constitutes infringement of copyright.
This book and all the information here are provided to you for information and education
purposes only. The author, creator and publisher of this guide are not medical providers.
You should not construe the information herein as medical advice.
The information presented in this guide is not meant to replace the advice provided by
your GP.
You agree by reading this to protect and hold harmless the author, publisher and owner
of this guide. You waive all rights about any circumstances negative or otherwise that
arise from use of this book, including emotional or physical distress. The author,
publishers and associated contacts are not medically qualified to treat or provide
education and direction about specific health conditions. You recognise that you take
and use all information as is.
All links are for information purposes only. We do not warrant for content, accuracy or
any other implied or exact purpose.
Those most at risk are individuals who spend multiple hours each day in front of
a computer, working with a keyboard, or individuals on assembly lines that
perform repetitive tasks daily.
However, computer users are not the only people at risk for injury. Construction
workers, healthcare workers, musicians – and work or form of “play” requiring
repetitive motion can result in injury and chronic pain.
Most injuries are difficult to heal, especially if you become injured but have to
continue working. With proper education and evaluation however, most people
can recover from and prevent future repetitive strain injuries. We will show you
how.
Even if you have not yet been fully diagnosed with an RSI injury, this book will
teach you how to prevent injuries from hurting you and compromising your ability
to work, play and enjoy your life.
Keep in mind as we go along in this guide however, that anyone can suffer from
a RSI or carpal tunnel syndrome.
To understand what CTS is, you need to understand some common definitions
associated with this injury and injuries related to CTS, or those commonly
grouped as “repetitive use” or “repetitive strain” injuries.
Glossary of Terms
Here are some terms used to describe carpal tunnel syndrome and related
disorders. Understanding these terms will help you understand how to treat your
condition and prevent future injury from affecting the quality of your life.
The idea of “cumulative trauma” or injury that builds up with time is an intriguing
one. Understanding cumulative trauma is essential for combating CTS and RSIs.
Cumulative Trauma
CTS and all other repetitive injuries qualify under the general terms “cumulative
trauma” or “repetitive motion disorders”. What exactly do these terms mean? To
understand, you must understand how the tissues and tendons in the body work
to help produce movement.
Usually, tissues and tendons in the body slide easily back and forth to support
movement of the wrists, fingers, elbows and other joints in the body.
A synovial sheath, a capsule enclosing the tendons in the body, covers these soft
tissues to protect them. Typically, movement does not result in pain, even when
someone engages in the same movement daily. Consider for example, walking.
Most people do not suffer RSI injuries by walking, and this is a repetitive task you
engage in daily.
Who is at Risk?
Some people are more at risk than others for CTS injuries. These include:
People who work in assembly, as they often must perform the same tasks
repeatedly.
Individuals who work in mail services, as they too often must perform the
same tasks repeatedly, straining the back, wrists or other areas of the
body.
People in the manual labor industry, including those engaged in data entry
or word processing.
Individuals performing data entry or word processing tasks daily are most likely to
suffer from CTS specifically, with millions of the working population seeking
healthcare and advice from their GP for pain associated with CTS injuries. Any
tasks involving repetitive typing, bending and twisting can also result in injury.
Apart from obesity or overweight, other risk factors for CTS and
related disorders may include having diabetes, one’s age (the older
you are, the less limber your tendons and tissues), one’s general
health status, gender (women are more at risk than men) and
individuals with arthritis.
As GPs diagnose more and more individuals with CTS and other repetitive strain
or overuse injuries, it is more important than ever consumers educate
themselves about the causes, treatments and prevention of these disorders.
Doing so will ensure you live a better quality of life, one without pain and
discomfort.
Now that you know a bit about CTS, it is time you learned more about other RSI
injuries, treatment and preventive measures you can adopt to improve your
health outcomes.
Construction workers who work with vibrating tools are also at risk for injuries to
their hands and their wrists, so they too will benefit from exercises. They may
work more on strengthening and flexibility exercises to keep their muscles and
ligaments in proper working order.
2. Second, exercises meant to relieve pain and discomfort and provide the
ligaments and muscles a much-needed break.
Here are some suggestions for good exercises and rest breaks that will help
reduce tension and pressure in your joints and ligaments:
If you work at a computer station, take ten minutes and step away from
your desk. Raise your hands above your head. Flex your fingers open and
closed for two minutes. Repeat ten times, two times each ten-minute
break.
Use a strong form of putty, exercise putty or clay, and roll it around the
palm of your hand. This will help massage the tendons and ligaments in
your hand and wrist, may help improve flexibility and may help strengthen
your wrists and fingers. Be sure you consult with a qualified healthcare
professional to select the putty best for you.
Ergonomic Evaluations
If you do plan to embark on a diet and exercise routine, make sure you include
plenty of whole foods, foods that are not processed and do not contain many
additives or chemicals, in your diet.
You might also consider taking a good multivitamin supplement, even if you eat
well. Many people do not understand that sometimes, eating well is not enough
to aid your body. Some people need a little extra boost. A daily multivitamin will
ensure your body gets the minerals and nutrients it needs to thrive and fuel you
throughout the day, bolstering your immune system and reducing your risk for
injury or illness.
Now let us focus on a couple of industries where RSI are more likely to happen.
Computing Industry
New employers may spend time with an ergonomic professional, who will
evaluate their desk and workstation and adjust it according to a person’s height,
weight and the work they perform. A specialist may also recommend specific
exercises you should follow to help prevent injury.
Because injuries are much easier to prevent than treat, it is important you make
note of everything the ergonomic specialist recommends when you begin
working.
Construction Industry
The construction industry is another industry where repetitive strain injuries are
common. Many workers, including street workers, sheet metalworkers and other
construction workers continue to work even with injuries. This can result in lasting
neck, shoulder, back and hand pain that you may find difficult to treat
successfully. When this pain becomes severe, the person suffering may develop
a “cumulative trauma disorder.”
In the severest form of injury, a person may experience lifelong disability from
their occupational injury, leading to lifelong stress and the need for lifelong
medical treatment and side effects.
Now you know about risk factors for injuries, so, how can you treat an injury if
you do develop one? There are many ways to treat RSI injuries.
Treatment of Injuries
If you already suffer from an injury, you must make adjustments in your
workspace and routine. You also need to receive medical care to help your body
heal. Most repetitive injuries like CTS take a longtime to recover from. Here are
some examples of common treatments recommended by GPs for treating CTS
and related injuries.
Rest – For many people, the best treatment initially is rest. Rest will allow
the ligaments, tendons and tissues time to recover. This also helps
decrease inflammation and swelling. You will need extra treatment
however, when you start working again to prevent more strain to the
injured site.
Review
CTS and RSI injuries are common. Fortunately, you can treat most injuries with
little intervention. The sooner you seek care for the injured or affected body part,
Since we spent some time talking about injury, we should spend a few minutes
debunking some common myths and misconceptions people have about RSI
injuries. Understanding these fallacies will bring you, one-step closer to
preventing future injuries and treating the injuries you do have successfully. The
next section focuses on some of the more common myths people have about
repetitive strain injuries and disorders.
This section looks like a question and answer session to provide you with
comprehensive information about each topic presented.
A. While carpal tunnel syndrome is common among data entry workers and other
professions involving computer use, these types of jobs are not the MOST
common cause for carpal tunnel syndrome. In fact, there are many conflicting
studies about the causes for carpal tunnel and related repetitive strain injuries.
Slater (1999) suggests workers in heavy manual labor or construction
occupations are more at risk than computer workers for CTS. However, others
report industrial employers are no more at risk than construction workers.i The
truth is there is no one major cause for this disorder, there are many causes and
many risk factors.
The more easily you identify these risk factors and causes, the more likely you
are to take action to prevent injury. Your overall health, personality, the time and
length of employment, training and your ability to take breaks and engage in
ergonomic evaluation may all affect your risk for CTS and related injuries. Some
studies suggest certain “systemic” or total body illnesses, like autoimmune
disorders including diabetes and arthritis, predispose people to these types of
injuries. These are major causes for CTS, even more so than one’s employment.
How does this affect you? Use this information as a preventive tool. Consult with
your GP and evaluate your risk factor for CTS and other repetitive use injuries.
The more you know about your personal risk, the more active steps you can take
to prevent an injury from becoming serious or long lasting.
Q. What types of jobs other than construction or computer related jobs can
result in repetitive strain injuries or CTS?
A. There are many unusual jobs that can strain and injure you. Assembly
workers who perform the same tasks repeatedly are sometimes more at risk for
repetitive strain injuries than others, partly because in some industries they are
less likely to receive information and training about the risk of CTS.
A. Yes! There are many people suffering from repetitive strain injuries resulting
from work but also play! Tennis players for example, are more at risk than some
other sports athletes for repetitive strain injuries like tennis elbow. Other activities
that may result in injury include housekeeping. The act of cleaning floors for
example may result in what some refer to as “house worker’s knee.” Gamers, or
people who engage in video gaming for sport, may also suffer what some call
“gamers thumb,” which is a repetitive injury to the thumb that may result from
pressing a button repeatedly when playing video games.
While this may sound humorous, such activities can result in serious and
permanent injury if not addressed. Writers, who “write” manually, without using a
keyboard, can also injure their whole arm, their thumb and other parts of their
body. Sometimes GPs refer to this pain as a “writer’s cramp.” Anyone who
engages in a task repeatedly is at risk for injury, whether you sew something,
whether you make jewelry, count money or even sharpen knives for hours on
end.
Some people realise pain in their neck, shoulders, upper back and even lower
back if they sit improperly. Even “couch potato” people with poor posture may
suffer back strain from sitting in an unsupported position for long times. What
does this mean for you? No matter what you do, you should strive for balance in
your life. You should exercise regularly, take breaks from any activity you engage
in routinely, and make sure you treat any injury that appears chronic.
If you find you spend countless hours in front of a video game, and your thumb
chronically hurts, and then take a week off. You can even visit your GP for
recommendations about how to reduce your pain or improve your technique to
reduce your risk for serious injury.
A. Many GPs classify carpal tunnel syndrome (CTS), repetitive strain injuries
(RSIs), cumulative trauma disorders (CTDs) and other injuries as one in the
same. They all result when you use or overuse parts of the body, which results in
A. Yes, almost anyone who performs any task routinely is at risk. This does not
mean however, that you will develop a repetitive strain injury. It does however,
suggest you should take preventive care to prevent an injury from influencing
your ability to do what you like best, including playing music.
Musicians often engage in repeated physical movements that affect the tendons,
nerves and the muscles in many parts of their body, depending on the instrument
they play. Some are more at risk for injuries to the hands and arms, while others
may be at risk for injury to the fingers and wrists (like piano players) or the
shoulders (like violin players). If you are not sure whether you are at risk,
research your condition or consult with a GP to find out what types of exercises
an other preventive measures you can take to help reduce any damage the
tendons and soft tissues in your body may experience from repeated playing. No
one wants to give up music. The good news is with proper care, you do not have
to.
A. The types of exercises recommended may depend on the types of injury and
place of injury you are most at risk for. For example, individuals working at
computer terminals may use putty to help exercise and relax the hands, wrists
and fingers. A GP may recommend they stretch their shoulders and neck. Other
exercises may include back flexibility and core strengthening exercises, which
can be helpful for people that must lift or engage in frequent bending during the
day. A stabilisation ball is a tool many therapists use to help strengthen the core
muscles or trunk muscles in the body (as these support the back, neck and even
legs).
Q. What are some other injuries or disorders that result in pain similar to
CTS and RSI?
A. Many injuries may result in pain, tingling and inflammation in a person’s body.
This is one reason it is critical you consult with a GP if you feel pain, tingling,
numbness or discomfort when engaging in any activity. Here are some common
injuries resembling RSI injuries. Some of these injuries are injuries that attend
RSI injuries, meaning people develop them at the same time they develop RSI
injuries.
Unlike tendonitis, that when treated quickly often heals, bursitis can recur
often or result in long-term or chronic pain and discomfort. It does not
however, cause deformity but it may restrict the range of motion an
individual has. Like may RSI injuries, bursitis often results from overuse or
improper use of the body’s ligaments, tendons or soft tissues. Sometimes
conditions including tendonitis and bursitis go with rheumatoid arthritis or
other autoimmune disorders.
Poor posture and injury are common causes for the compression
resulting in this injury. Other people, including those with osteoporosis
are more at risk for this condition. Stretching, strengthening and anti-
inflammation or pain medications are commonly used to help relieve
any discomfort associated with this condition. With proper treatment,
this condition dose not become chronic.
Trigger Thumb – Occurs when the fingers in the thumb (or sometimes a
finger or multiple fingers” become painful on movement, usually because
someone uses the thumb or finger repeatedly, as in when they use a
mouse to click repeatedly. The finger or thumb may spasm repeatedly and
cause pain or discomfort. Other distinguishing features include a “clicking”
sound when the person bends the affected appendage, and pain and
tenderness in the affected area. Some patients with severe forms of this
condition may form a nodule, which “locks” the thumb, or finger into a
specific flexed position. If trigger thumb becomes this serious, a GP may
recommend surgery to repair the injury and return normal movement to
the afflicted area. You may need to use special equipment to avoid
injuring the affected area again.
A. The symptoms you experience may depend on the type of injury you have or
the severity of it. Here are some common complaints reported by people with RSI
injuries:
A. There are many ways GPs can diagnose conditions including CTS, RSI,
tendonitis and related disorders. The more common diagnosis instruments
include physical examination, medical history, X-rays to help identify arthritis or
other underlying conditions and MRIs or other tools that provide graphical images
of the tendons and tissues of the body.
You have the ability to overcome CTS and other repetitive use injuries. The key
to your long lasting health knowledge. You must understand what to look for, and
taking proper action if you feel your body is overstressed.
This guide described many of the more common signs and symptoms of CTS
and RSIs. If you have any suspicion you might develop these injuries consult with
your GP or occupational therapist at work. They can help you develop an action
plan that will reduce the odds of chronic injury.
We hope you enjoyed our guide on CTS and repetitive use injuries. To your
health, and your wellness!
Bingham, RC, Rosecrance, JC, & Cook, TM. Prevalence of abnormal median nerve
conduction in applicants for industrial jobs. Am J Ind Med, 1996; 30(3):355
Cannon, LJ, Bernacki, EJ, & Walter, SD. Personal and occupational factors associated
with carpal tunnel syndrome. Journal of Occupational Medicine, 1981; 23:255.
Slater, R.R. Carpal tunnel syndrome: Current Concepts. J South Orthop Assoc. 1999;
8(3):1.
i
Armonstrong, Chaffin. Carpal tunnel syndrome and selected personal attributes. 481.