Understanding RSI

By Chua Kim Beng, with contributions from Dr Xia Zhan, Consultant, Department of Orthopaedic Surgery, and Ms Prajakta Bhalachandra Parab, Physiotherapist, Physiotherapy Department, Singapore General Hospital

1/27/2025 10:47:00 AM |

The article is contributed/written by

RSI Poor posture, especially if maintained over time, can strain muscles and tendons, and lead to more severe problems.

Repetitive strain or stress injury (RSI) is an injury to a part of the musculoskeletal or nervous system caused by repeated use, vibrations, compression or after being kept in a fixed position over a prolonged period.

Frequent computer users, office workers who sit at a desk for a long time, those with physically demanding jobs, athletes, dancers, musicians and other professional performers are at risk of developing RSI.

RSI commonly affects fingers and thumbs, wrists, elbows, arms, shoulders, knees and ankles. Trigger finger or thumb, carpal tunnel syndrome, tennis or golf elbow, rotator cuff tendinitis, shoulder subacromial bursitis, Osgood-Schlatter disease, Achilles insertion tendinitis, back strains, and sprains are some RSI conditions.

Symptoms

Mild stage

• Early signs are pain, muscle ache or soreness, swelling, stiffness, weakness

• Usually triggered by specific activity or task

• Is reversible

• Can last for weeks or months

Moderate state

• Visible signs of swelling

• Pain at night that can disturb sleep

Severe stage

• Symptoms occur even at rest, with sleep often affected

• Light tasks may be difficult

Treatment

Modify or reduce the activity causing the injury to prevent further damage, which usually is not permanent and will heal over time.

• Follow RICE at home

– Rest by avoiding activity causing injury

– Ice or cold compress for 15–20 minutes several times a day

– Compress by wrapping with elastic bandage to

reduce swelling

– Elevate by keeping injured area above the level of the heart as often as possible

• Use over-the-counter NSAIDs like aspirin or

ibuprofen for several days for pain and swelling

• Seek treatment if symptoms do not improve with treatments at home, or are making it hard to perform work and daily activities

• Surgery may be needed, but this is rare

How to avoid getting RSI?

Take regular active breaks Schedule frequent active breaks every 30–60 minutes to stretch or walk to allow your muscles to reset and recover.
Modify tasks Try to switch between different activities, especially if your work involves doing the same movements over long periods of time.
Change posture Workstations can be adjusted to ensure arms, back and wrists are supported to help reduce strain, but it is also important to change posture regularly.