Health Talk


Repetitive Strain Injury [RSI]

* February 28, 2017 is International “Repetitive Strain Injury” Awareness Day

What is it?

  • An injury sustained by the body, due to chronic repetitive motion. 
  • Aka- cumulative trauma disorder, repetitive motion disorder

Why does this happen?

  • RSI can develop due to microscopic tears in the muscle tissue. When the body is unable to repair the tears as fast as they are being made, inflammation occurs, leading to pain, weakness, or loss of sensation.

How does this affect me?

  • RSI is recognized as the nation’s most common and costly occupational health problem [US labor dept]
  • RSI affects hundreds of thousands of Americans every year
  • $20 billion per year lost in workers compensation [OSHA] due to RSI.
  • Personal expenses [medications, doctor appointments, medical equipment purchase, etc…]
  • Pain/suffering
  • Absenteeism, delay in job advancement, forced early retirement [disability]
  • According to the US Bureau of Labor, medical expenses are increasing 2.5 faster than benefit costs

Common conditions associated with RSI

  • Carpal Tunnel Syndrome
  • Medial Epicondylitis [Golfer’s Elbow]
  • Lateral Epicondylitis [Tennis Elbow]
  • Tendinitis
  • Bursitis

How to Prevent

  • Take periodic breaks/rest & recovery time from repetitive motions [5-10 minutes each hour]
  • Maintain proper ergonomics
  • Stretch in the opposite direction of the repetitive movement throughout the day
  • Take a different approach to your task [use different hand, use tools to assist, etc..]


  • Ice the affected area 20-30 minutes at end of the day or consider a pain relieving topical [BioFreeze]
  • Take a different approach [different hand, tools to assist, etc..]
  • Chiropractic care [can assess your body for proper joint motion, can help relax muscles and soft tissues]


Food Choices

According to recent research in the field of nutrition, the foods we eat everyday play a role in either contributing to or reducing the overall amount of inflammation in the body. If we focus on consuming more anti-inflammatory foods, then we have the potential to experience less pain and live healthier overall lives.

  •  Refined carbohydrates: ex- white bread, pastries
  • Dairy: milk, yogurt, cheddar cheese, cottage cheese
  • Sweetened beverages: sodas, sweet tea, lemonade
  • Meats: beef/chicken/pork [lean only], cod
  • Margarine, shortening, and lard
  • Fruits: strawberries, blueberries, lemons, cherries, apples, bananas, oranges, grapes
  • Vegetables: broccoli, carrots, onions, potatoes, kale, spinach, collards
  • Nuts: almonds, walnuts


Krause’s Food & Nutrition Therapy, 12 Edition. Kathleen Mahan & Sylvia Escott-Stump.

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