Repetitive motion injuries of the arms (repetitive stress/cumulative trauma disorders) have become much more common today, and include tennis elbow, carpal tunnel syndrome, and tendonitis. To help prevent and treat repetitive motion injuries follow the tips below:

•  Do warm up and flexibility exercises before beginning activities known to cause you discomfort.

•  Take regular rest breaks during activities and stop frequently for brief stretching breaks. If you can't remember to take breaks, set a timer if necessary.

•  Use correct positioning as much as possible during tasks: Shoulders close to the body, elbows bent so that wrists are slightly lower than elbows, wrists neutral. When seated, keep feet flat on the floor. If work surface is too high, and you tend to lift your shoulders, raise your chair and use a footrest (or lower work surface).

•  Avoid holding one position for too long. Muscle fatigue faster when they are constantly held in one position- give them a break. Stop frequently to move your muscles and speed up circulation.

•  Reduce the speed with which you do forceful or repetitive movement. Your muscles will not fatigue as readily.

•  Avoid neck flexion (bending down) or twisting for long period of time. If typing from a manuscripts, place it where you can look straight at it on a copy stand instead of bending your head down.

•  Keep reaching to a minimum. Place objects close to the body within easy reach.

•  Avoid using your wrists in a bent, extended or twisted position for long periods. Maintaining a neutral or straight wrist posture is one of the main injury prevention tools. Keeping your wrist bent during daily activities can maintain and increase symptoms of carpal tunnel and tendonitis.

•  Use all your fingers to grasp an object. Gripping just with the thumb and index finger puts stress on those joints.

•  Support your forearms with armrests or pillows when sitting. Pad sharp edges of work surfaces rather than rest forearms on sharp edges of desk, etc.

•  If possible, use the longest tool (screwdriver, wrench, etc.) for the best leverage.

•  Avoid tugging, jerking or pounding with your hands.

•  Do not wear tight watches/jewelry or clothing directly over wrist.

•  Being aware of your body position and taking precautions with repetitive and prolonged motions of your body will help prevent you from “wearing out” faster than your body can heal itself.