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Ways to Minimize Your Risk of Developing Work-Related Repetitive Strain Injuries

Ways to Minimize Your Risk of Developing Work-Related Repetitive Strain Injuries

“Repetitive strain injury” is a broad-based term that encompasses all disorders of the muscles, tendons, and nerves of the neck, hands, arms, or shoulders that are caused by the ongoing repetition of awkward movements. Athletes are at increased risk for repetitive strain injuries, but increasingly, so are office workers. Using a computer all day, especially at a workstation that is not ergonomically designed, can put you at tremendous risk. Fortunately, there are ways to minimize your risk of developing a work-related repetitive strain injury.

Heed Warning Signs Of Injury

If you are in imminent danger of developing a repetitive strain injury, your body will give you warning signs. The biggest sign is pain in your hands, arms, or shoulders that worsens after spending significant time at your workstation. You may also notice weakness, numbness, or tingling, as well as loss of hand strength and lack of coordination.

You may catch yourself frequently massaging tender spots or even changing your daily habits. For example, you might stop wearing bracelets, start using your nondominant hand more frequently, or even buy clothing that is easier to put on and take off.

Preventing Repetitive Strain Injuries at Work

Here are a few tips for preventing repetitive strain injuries at work:

Use good posture

Although an ergonomic workstation can be expensive, your health is worth the investment. Ask your employer to provide an ergonomic setup, but if you are denied, at least make the investment in a chair that properly supports your spine. Position your keyboard just above thigh level, with your mouse close by. Your computer monitor should be roughly arm’s length from you, with your eyes level with the top of the screen. If you type frequently, an ergonomic keyboard is highly recommended. You may also try a lumbar support cushion for your lower back.

Take breaks

Get up and move around at least once per hour. Stretch your muscles, drink some water, take a short walk, and rest your eyes by gazing off into the distance.

Minimize computer use

Whenever you can, skip the email and walk down the hall to speak with your coworkers. Reduce editing by carefully planning out the documents you create. Stay off your computer and phone at night as much as possible, allowing your body to rest and relax. 

Float your hands

Rather than digging your wrists into your keyboard wrist rest or table edge, allow your hands to lightly float above the keys. Use your entire arm to operate the mouse or reach difficult to access keys, and use two hands for combination keystrokes.

Exercise regularly

Perform frequent stretching and strengthening exercises for your neck, shoulders, wrists, and hands.

Although there is no way to fully guarantee you will never develop a repetitive strain injury, following these tips will dramatically lower your risk. If you do develop signs of an injury, stop doing the activity and use a combination of icing and gently stretching to loosen up your muscles and tendons. If symptoms persist, contact a physical therapist as soon as possible. We can prescribe an individualized treatment plan to reduce pain and heal your injury non-surgically.

Ready to Get Started?

If you are ready to start your physical therapy journey with a team you can trust, contact Clifton Physical Therapy at 973-241-1338 to schedule your first appointment.

“Repetitive strain injury” is a broad-based term that encompasses all disorders of the muscles, tendons, and nerves of the neck, hands, arms, or shoulders that are caused by the ongoing repetition of awkward movements. Athletes are at increased risk for repetitive strain injuries, but increasingly, so are office workers. Using a computer all day, especially at a workstation that is not ergonomically designed, can put you at tremendous risk. Fortunately, there are ways to minimize your risk of developing a work-related repetitive strain injury.

Heed Warning Signs Of Injury

If you are in imminent danger of developing a repetitive strain injury, your body will give you warning signs. The biggest sign is pain in your hands, arms, or shoulders that worsens after spending significant time at your workstation. You may also notice weakness, numbness, or tingling, as well as loss of hand strength and lack of coordination.

You may catch yourself frequently massaging tender spots or even changing your daily habits. For example, you might stop wearing bracelets, start using your nondominant hand more frequently, or even buy clothing that is easier to put on and take off.

Preventing Repetitive Strain Injuries at Work

Here are a few tips for preventing repetitive strain injuries at work:

Use good posture

Although an ergonomic workstation can be expensive, your health is worth the investment. Ask your employer to provide an ergonomic setup, but if you are denied, at least make the investment in a chair that properly supports your spine. Position your keyboard just above thigh level, with your mouse close by. Your computer monitor should be roughly arm’s length from you, with your eyes level with the top of the screen. If you type frequently, an ergonomic keyboard is highly recommended. You may also try a lumbar support cushion for your lower back.

Take breaks

Get up and move around at least once per hour. Stretch your muscles, drink some water, take a short walk, and rest your eyes by gazing off into the distance.

Minimize computer use

Whenever you can, skip the email and walk down the hall to speak with your coworkers. Reduce editing by carefully planning out the documents you create. Stay off your computer and phone at night as much as possible, allowing your body to rest and relax. 

Float your hands

Rather than digging your wrists into your keyboard wrist rest or table edge, allow your hands to lightly float above the keys. Use your entire arm to operate the mouse or reach difficult to access keys, and use two hands for combination keystrokes.

Exercise regularly

Perform frequent stretching and strengthening exercises for your neck, shoulders, wrists, and hands.

Although there is no way to fully guarantee you will never develop a repetitive strain injury, following these tips will dramatically lower your risk. If you do develop signs of an injury, stop doing the activity and use a combination of icing and gently stretching to loosen up your muscles and tendons. If symptoms persist, contact a physical therapist as soon as possible. We can prescribe an individualized treatment plan to reduce pain and heal your injury non-surgically.

Ready to Get Started?

If you are ready to start your physical therapy journey with a team you can trust, contact Clifton Physical Therapy at 973-241-1338 to schedule your first appointment.

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Specializing in Orthopedic and Sports Recovery and Training. 📞 973-241-1338

We’ve all been there before, you wake up on the We’ve all been there before, you wake up on the wrong side of the bed and your neck aches.

But what happens when you wake up on the wrong side of the bed every day?

You’re sleeping position could be the problem. Habitually sleeping on one side of the bed on an old worn-out mattress can contribute to muscle imbalance and pain.

The key to sleeping without creating any pain points is to keep your spine in a neutral position.

Choosing a well-made foam mattress or adding a foam mattress topper to give you additional support. Your body shouldn’t sink into the mattress.

The optimal sleeping position is on your back. This is due to the even distribution of weight. But not all of us can fall asleep on our back.

So, if you’re a side sleeper, try to place a pillow between your knees to keep your pelvis and spine aligned.

Sleeping on your stomach isn’t the best position because it strains your neck and can reduce blood flow.

But if you can’t help it, place some pillow under your stomach and legs to keep your spine neutral.

If the pain just won’t go away or it’s hard to start a new sleeping habit, call us at ☎️ 973-241-1338 to schedule an appointment today. We’ll help correct those poor movement patterns that are causing your pain.
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To get quality physical therapy, give us a call at ☎️ 973-241-1338.
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#testimonialthursday #physicaltherapy #wellness #qualitycare #sportstraining #health #sportsperformance #fitness #fitspo #workout #painrelief #injuryprevention
Physical therapists are movement experts who help Physical therapists are movement experts who help people reduce pain, improve or restore mobility, and stay active throughout life. But there are some common misconceptions that often discourage people from seeking physical therapist treatment.

Our physical therapists are highly trained experts, many of whom are former athletes. They understand the injuries that our clients come in with and help guide them back to doing what they love to do whether that's playing with your team or playing with your kids.

To get an evaluation by one of our expert therapists, call 973-241-1338
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"If you want a place where everyone cares about yo "If you want a place where everyone cares about your needs, goals, and physical ailments, you have to come to Clifton Physical Therapy."

Hear from others just like you why they trust CPT to get them back to life.

Call to schedule an appointment at ☎️ 973-241-1338
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When your sport is your world, you might ponder th When your sport is your world, you might ponder these big questions, "𝘴𝘩𝘰𝘶𝘭𝘥 𝘐 𝘵𝘳𝘢𝘪𝘯 𝘥𝘶𝘳𝘪𝘯𝘨 𝘰𝘧𝘧-𝘴𝘦𝘢𝘴𝘰𝘯?”

“𝘈𝘮 𝘐 𝘱𝘳𝘦𝘱𝘢𝘳𝘦𝘥 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘴𝘦𝘢𝘴𝘰𝘯?”

“𝘈𝘮 𝘐 𝘥𝘰𝘪𝘯𝘨 𝘦𝘯𝘰𝘶𝘨𝘩 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘵𝘰 𝘦𝘹𝘤𝘦𝘭 𝘪𝘯 𝘮𝘺 𝘴𝘱𝘰𝘳𝘵?”

When you break down all the demanding physical requirements of your sport such as agility, directional changes, and throwing you’ll realize your body needs to be prepared to do all these things.

Starting up these sports after months of not conditioning properly or loafing around the house will only set you up to risk injury.

Even if you’re training during off-season, are you targeting the muscle groups that are important to your sport and position? Are you using the proper form?

Nothing is worse than getting a preventable injury that keeps you from playing with your team.

That’s where we step in. Training with your physical therapist all year round helps you stay in shape and avoid risking injury.

Our team knows the demands of your sport as well as how your muscle groups work together to throw or change direction. They will create a plan of action for you to help you shine on the field and lead your team to victory.

To start training with us, give us a call at 
☎️ 973-241-1338
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“I would 100% recommend Clifton Physical Therapy “I would 100% recommend Clifton Physical Therapy. The people here are very friendly and make it a very welcoming environment.”

To experience our environment firsthand, schedule an appointment ☎️ 973-241-1338
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