Everyday activities like typing, texting or using tools can seem harmless. Unlike intense exercise or a physical job, they might not seem like ways you could injure yourself. But while they might not cause pain at first, over time, repeated motion can overload tendons and nearby tissues, leading to discomfort that can interfere with your work or daily activities.
“Repetitive strain injury” is a common term people use to describe pain caused by repeated movements or prolonged positions. Erik Cohen, MD, division medical director with Banner Occupational Health, explained more about how they happen, so you can take steps to protect your body and know when it’s time to get care if you do get injured.
What are repetitive strain injuries?
“When you repeat the same movement over time without enough recovery, it can overload tendons and surrounding tissues,” Dr. Cohen said. These problems can develop if you perform repeated movements or spend long periods in the same position.
Unlike sudden injuries, the pain from repetitive strain injuries is often mild at first. You may notice it more if you continue your activity. Your hands, wrists, elbows and shoulders are common areas for upper extremity overuse injuries.
Everyday activities that can lead to repetitive strain injuries
You don’t have to play sports or do heavy labor to develop repetitive strain. Common triggers include:
- Using a computer or phone
- Repetitive hand or arm movements at work
- Lifting, gripping or carrying things
- Hobbies where you repeat the same motion
- Poor posture while you’re sitting or standing
Early signs your body is not recovering correctly
“Paying attention to early symptoms can help you keep them from turning into long-term problems,” Dr. Cohen said.
Common early signs include:
- Aching or soreness during or after repeated activity that can progress to pain outside of the initial activity that caused your symptoms
- Stiffness or tightness
- Less strength or endurance
- The pain or soreness is found in one specific area on your body
These symptoms may get better when you rest but come back when you start doing the activity again.
If you notice tingling or numbness, this could be a sign of a nerve problem rather than a tendon issue. You should contact a provider.
Why repetitive strain injuries develop over time
Your muscles and tendons need time to recover from activity. “When you repeat the same movements without enough recovery, the tendon may not heal properly between activities,” Dr. Cohen said.
These other factors may also increase your risk:
- Poor posture or body mechanics
- Tired muscles, which can change how you move, placing stress on your tendons
- Sudden increases in your activity level
- Aging, since as we age, our tendons naturally degenerate, becoming less elastic and weaker
Preventive measures that make a difference
Making some small changes can reduce your risk:
- Change your position often.
- Take short breaks when you’re doing repetitive tasks.
- Review your workstation setup to make you have good ergonomic positioning, including neutral wrist and shoulder alignment. An ergonomic workstation can reduce strain on tendons during daily tasks.
- Use tools or equipment that are designed to reduce strain.
- Increase your activity level slowly, not all at once.
- Incorporate a stretching routine or an activity like yoga to your daily routine. Even doing a few stretches during work breaks can help.
Home care steps for mild symptoms
If you have early or mild discomfort, these home care tips may help:
- Rest the area that’s bothering you.
- Use ice or heat if it helps you feel better.
- Try gentle stretching or range-of-motion exercises.
- Modify the habits and activities that are causing your symptoms.
- Check for any changes in your environment that could cause your issue and try to eliminate them.
“If pain gets better but keeps coming back, it’s a good idea to have a health care provider evaluate it,” Dr. Cohen said.
When you may need treatment
Consider getting medical care if:
- Pain lasts more than a few weeks.
- Symptoms get worse or spread to nearby parts of your body.
- You notice swelling, weakness or loss of function.
- Pain interferes with your work, sleep or daily activities.
Treatment options for repetitive strain injuries
Treatment focuses on lowering stress on the area and moving in more healthy ways. This may include:
- Modifying your activities
- Physical therapy or occupational therapy
- Targeted eccentric strengthening, which is when you lengthen a muscle slowly, like lowering a bicep curl
- Flexibility exercises
- Pain management
If those options don’t work, your provider may recommend:
- Injection therapy including corticosteroids and platelet rich plasma (PRP)
- Surgical procedures, as a last resort
Addressing the underlying issue, not just the symptoms, is key to long-term relief.
Why early care matters
“Ignoring repetitive strain injuries can lead to chronic pain and recovery that takes a long time,” Dr. Cohen said.
Early care helps:
- Prevent symptoms from getting worse and causing long-lasting damage
- Promote healing
- Keep you mobile and independent
The bottom line
Repetitive strain injuries are common, but they’re not something you have to live with. Paying attention to early warning signs and making small adjustments can protect your body over time.
If ongoing pain or stiffness is affecting your daily life, a provider at Banner Health can help check your symptoms and recommend a treatment plan that can keep you moving comfortably. Reach out for care today.
