Special to the Recorder
Definition and root causes
A repetitive motion injury (or overuse injury) involves doing an action over and over again, as with a baseball pitcher throwing a baseball, a tennis player hitting a tennis ball, typing at a computer keyboard and most notoriously, typing with your thumbs on the tiny keypad of your phone.
It may be reasonably asserted that our musculoskeletal systems were not designed for such repeated motion sequences utilizing small muscle groups, but rather for a wide variety of tasks involving bending, lifting, twisting and turning, and walking and running required for the survival of our earliest ancestors.
The repeated movements implicated in overuse injuries cause inflammatory reactions, which affect muscle-tendon units that move the bones and ligaments that hold joints together. The short-term result may be an achy or sharp pain localized to a specific muscle or joint. Longer-term results of repetitive motion injuries include more frequent pain, possibly experienced throughout the day, and more significant structural damage to muscles, tendons and ligaments. In the case of carpal tunnel syndrome, for example, repetitive use may permanently damage nerve bundles that supply the muscles and other soft tissues of the hand.
Care and prevention
Overall, it would be optimal to avoid repetitive motions altogether, but for almost all of us this is simply not an option. It would certainly be sensible — and not overly difficult — to restrict typing on the keypad of our phones, but limiting typing on a full-size keyboard would conflict with the work environment in which most of us earn our livelihood.
Whether we are writers, healthcare professionals, members of a sales team, data analysts, or human resource administrators at government or nonprofit agencies, working at a computer comprises a substantial portion of our work week, and may even extend into one or both days of what used to be known as a "weekend." Similarly, athletes are not going to stop or limit participation in their sport owing to the possibility of a future repetitive motion injury.
The solution lies in a prevention program that incorporates graduated, comprehensive strength training activities into our regular exercise routines. Performing upper and lower body strength training exercises each week trains both large and small muscles groups to adapt to mechanical loads throughout a full range of motion.
Beginners start with light weights and gradually increase the number of repetitions and the amount of the weight being lifted. Those who have done strength training in the past may have a shorter learning curve and more quickly re-adapt themselves to this critical and rewarding exercise environment. The key for everyone is to exercise each major muscle group, that is, the chest, back, shoulders, arms and legs, at least one time per week on a consistent, ongoing basis.
If you suffer with pain or loss of functionality due to a repetitive motion injury, consider seeking advice from a professional in the health and wellness field. A professional in the field of exercise physiology could assist you in developing a strength training program suited to your specific needs to minimize pain and prevent future injuries. Should nerve interference be involved, thus limiting range of motion, your healthcare professional can best advise you on the appropriate course of treatment.
Paying attention to the signs of repetitive motion injuries and then seeking prompt attention from a healthcare professional is the best way to ensure that these injuries can be resolved before becoming more debilitating in nature
Dr. Erika Hamer, DC, DIBCN, DIBE, is a board-certified chiropractic neurologist and the owner of Ponte Vedra Wellness Center, which has offices in Ponte Vedra Beach and Nocatee Town Center.
