We usually don’t even think about the small motions we repeat daily – typing, scrolling, lifting, reaching, etc. But over time, those motions can build up to something much more destructive – pain, stiffness, and even long-term damage. This gradual deterioration is known as a repetitive motion injury, and more than likely, you have experienced minor symptoms without even knowing it!
Let’s look more closely at how our daily movement habits may be slowly damaging our physical health – and what we can do about it.
What Are Repetitive Motion Injuries?
Repetitive motion injuries (RMIs) occur when muscle groups, tendons, and/or joints are repeatedly used without sufficient rest or variation. Unlike a single episode injury, RMIs develop over time. Generally, a person might first notice mild discomfort or mild fatigue. But over weeks or months, this discomfort can morph into chronic pain, inflammation, or loss of function.
RMIs can occur in a number of areas, but most commonly occur in the neck, shoulders, wrists, elbows, and lower back—areas in which we may sustain strain without realizing it.
Habits That Might Be Hurting You More Than You Think
You don’t have to be an elite athlete or a construction worker to get a repetitive injury. Some of the most damaging behaviors come from our everyday environments.
1. Desk Work and Poor Posture
Have you ever sat at a desk for hours, pecking at a keyboard or a mechanism with your neck craned toward a screen?
The way we posture ourselves with desk work can create neck and shoulder tension, fatigue in the wrist, and compression in the lower back. When we don’t have an ergonomically designed workspace, a regular office environment can contribute to wear and tear over time.
2. Smartphone Strain
When we spend hours throughout the day scrolling social media or texting, we are putting repeated load on our hands, wrists, and upper back.
Repeated use of handheld devices is associated with “text neck”, thumb joint irritation, and decreased grip strength.
3. Repetitive Workouts
Staying consistent with exercise is wonderful, provided your plan is not lacking balance.
If you are a runner, lifter, or yoga practitioner, there is a risk of developing some type of repetitive strain if you perform too much of the same movement and/or muscle group. If you are not balancing necessary recovery, you are putting your body at risk of potentially damaging soft tissue.
4. Physically Repetitive Jobs
For persons who work in trade, food service, or assembly jobs, doing the same thing all day – bending, pulling, twisting, gripping – can be quite prevalent.
It is easy to dismiss these relatively small actions, but they can accumulate microtrauma to the body that can be more difficult to correct.
The Long-Term Impact on Your Body
Repetitive stress can eventually start to impact more than thermoregulation and tolerance.
Chronic inflammation and muscle imbalances can affect your daily life, where your ability to move is limited due to nerve compression or joint degeneration.
Treatments other than MODALITIES can be necessary for even simple functions, such as brushing your teeth, grocery groceries, or lifting your cup of coffee.
Early Signs You Shouldn’t Ignore
Some of the first warning signs can be less obvious:
- A dull ache after sustained work
- Tingling or numbness in your fingers
- Then there is muscle weakness or diminished grip strength.
For example, many do not note forearm pain ever being an issue on their “health radar” until they realize their effort to turn a doorknob or pick up a bag is compromised. These warnings are your body’s requests for change.
What You Can Do to Prevent (and Reverse) the Damage
The most effective way to deal with RMIs is to intervene early and make observable changes in your work habits.
Optimize Your Workspace
When using ergonomically designed equipment, everything is set up to maintain a neutral wrist, relaxed shoulders, and a healthy posture. If your monitor level is too low or high or if you’re not using a wrist rest, you can make small changes to improve your work setup.
Add Movement Breaks
By implementing simple movement breaks to stretch, change position, or walk around, you can improve your overall comfort during the workday. You could even stand up every hour for 1-2 minutes to relieve pressure on your joints and muscles.
Support Recovery
Muscle recovery tools, stretching programs, and topical relief products can reduce inflammation and tightness in muscles. Don’t wait until your pain turns chronic. Support your body with what it needs to recover.
Final Thoughts
Repetitive motion injuries do not happen in a day, but they might creep up quickly without you realizing it. Being aware is the biggest aspect.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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