Jeff Albro: Some tips on dealing with Repetative Strain Injury

Some tips on dealing with Repetative Strain Injury

First of all, let me say you can get better. It may take a long time though, and will always need to be careful to limit the behaviours that can cause a flare-up. These tips are grouped by subject, but listed in random order.

Get the help you need...

I recommend starting with some books. Definately read up before even considering surgery.

Dr. Pascarelli's Complete Guide to Repetitive Strain Injury is the newest version of the original bible on RSI.
Compute in Comfort: Body Awareness Training is a book that concentrates on how to use a comptuer physically. Computers come with manuals how to use the software. This is a manual to physcially interact with the hardware.
The Repetitive Strain Injury Recovery Book concentrates on recovering from RSI. A bit dated but very good.
I haven't read It's Not Carpal Tunnel Syndrome! RSI Theory & Therapy for Computer Professionals, but it looks very good.

If you have trouble holding a book, read sitting down in a chair with the book propped up diagonally on a table facing you. This way my hands don't have to hold the book or part of my body weight as when reading in bed.

One of the most important things you can do is find yourself a good doctor. If the doctor you go to either doesn't believe repetitive strain injury exists, or isn't reacting enough to your injury, get another one. Doctors are there to serve you. If they aren't doing their job take your business and your body elsewhere.

One thing your doctor can do is keep you from doing stupid things. A common mistake is to use braces when using the computer. This should only be done if you have a very specific diagnosis and the braces are prescribed for use at the computer. Other use of these braces can lead to muscle loss. Braces are most useful at night when they keep you from curling up your hands and arms and allow you to heal.

Part of the problem with RSI is that it is an invisible disability. People can't see pain. Your doctor can act as an advocate when dealing with other people in your profession or workplace.

Repetitive strain injury is a health problem that responds well to holistic healing. That means anything that is good for your whole body and mind will be good for your arms, wrists and hands. Make sure to exercise and eat well.

Another thing, really think about getting emotional counseling. I didn't when I first came into this crisis, and I regret it now. RSI can make you feel helpless, depressed, angry, unattractive, and useless.

Practice safer computing...

Use of a voice recognition program, which I used to dictate the original version of this list, can be a big help. Dragon Naturally Speaking is the gold standard, but you need a fast computer use it effectively. Just remember it is not a replacement for your hands as you can easily get repetitive strain injury of the voice. It also requires a different kind of thinking, that can be hard to get used to. Personally, I write notes on paper, and then dictate without looking at the screen. If I don't see mistakes that the software makes, I can't get annoyed and frustrated. Then I go back and edit.

Raise your monitor so that the middle of it is just below eye-level. Phone books work great for this.

Don't use to computer when you are mad, depressed, or angry. You're more likely to ignore pain.

A split, angled keyboard, like the Microsoft Natural Keyboard, or my favorite the GoldTouch Adjustable Keyboard, can help, but keyboard placement is just as important as keyboard type.

Change things up with your computer's pointing device. I use mice, trackballs, and graphics tablets. Many times, multiple USB pointing devices can be used at the same time. Consider using a mouse one day and a trackball the next. Also consider changing what side your mouse is on. Trade hands.

If you have trouble remembering to take breaks, there are a number of free programs on the Internet that will prompt you to get up and get away from computer.

Remember, wrists rests are there to give your wrists a place to rest when you're not typing. You should not use them to support your arms while you are moving your fingers.

Fight the tendency to become frustrated at the computer. Read books and go to classes to learn to be more efficient with your computer usage.

Get a good chair. One that swivels, has an adjustable height, and is comfortable can really change the way you feel at the computer.

Play music when you're at the computer. It can help keep you happy, up-beat, and most importantly, moving around.

You should drink a lot of water, especially if you're using voice recognition. The water is good for your body, and makes you take breaks because you have to go the bathroom.

You may need to change your whole life...

I find that yoga helps with the pain and also helps me understand how I misuse my body.

I absolutely love phone headsets. They really save my life because I cannot hold a phone for very long. I really like the cordless headset phones from Plantronics, as you can clip it to your belt and walk around hands free using the headset. You can also get headsets for most cell phones.

Anytime you do anything with your hands, using the computer, driving, or even holding up a book to read, take breaks.

RSI can mess with your sex life too. You may need to change things to reduce the use of your arms. Don't let RSI stop you from enjoying your sexuality.

Be careful opening doors. It can be surprising just how problematic some door knobs and levers are.

Try get people to call you more often instead of emailing you. Think about getting yourself a 1-800 number. They can be even cheaper than regular long distance.

Change your environment to fit your body. This sounds simple, but can be hard to implement. Don't be afraid to bust out a hammer and duct tape.

Start a hobby that doesn't include using the computer. Part of my problem was I didn't have much to do that didn't use the computer. Going to the gym both gets you away from the computer and helps improve your general health.

There are hand exercise balls that are microwaveable. They feel so good when warm.

Use gel ink pens. They require less pressure to use than ball points.

Just because this is a computer age doesn't mean paper is dead. I use paper for my to-do lists, sketching, and note taking. It means I can go a do my thinking and planning away from the computer.