Managing RSI/OOS

When we are free from pain, it is often very difficult to appreciate how dramatic an impact on someone’s life chronic pain can have. By contrast, when we are suffering acute pain, for example from a broken leg or after an operation, it is extraordinarily difficult to think of anything else; yet, we know the acute pain will pass when we recover. When we are in acute pain, all our attention is naturally focused on immediate relief. It is difficult to think very clearly about how to manage pain in the longer term.

Some tips for managing and reducing chronic pain are:

1. If something hurts, stop the activity. However, keep moving to maintain circulation and promote healing. Change your activities to stay active and reduce pain. A log of activities, postures and pain can be useful in targeting activities that cause pain, such as hanging clothes on the line.


2. Cold can be very effective in reducing inflammation and pain. It is best used immediately after the activity that causes the pain. You can hold your arm under running cold water or immerse it in a basin of cold water. Another way is to apply ice directly to the affected area in short intervals of 40 to 60 seconds, with no more than 10 to 15 icings per day. Don’t let ice sit on your body ‑ move it along. Apply it to muscle and avoid bony areas, such as the point of the elbow. After you have applied cold, let that area of your body heat up again slowly and naturally before you start an activity again. About 10 to 15 minutes would be the right amount of time. 


3. Use heat. This can be applied in various ways, including heat packs, warm water, hot water bottles and by ultrasound. You can use a hot bath or shower to relax sore muscles and make it easier to stretch them.


4. In addition to stretches, strengthening exercises play an important role in pain management as they help develop strength in other muscles (see Strengthening Exercises). This can relieve the stress on those muscles and tendons that are currently sore through overuse.


5. Transcutaneous electrical nerve stimulation (TENS) can be helpful. If pain interferes badly with your capacity to sleep, then you may find considerable help from this technology. It involves fitting pads to your body which stimulate nerves electrically and this stimulation can interfere with pain signal transmission. You can hire or buy a TENS machine from many chemists.


6. Massage by a physiotherapist or masseur is a very effective way of relaxing muscles and reducing pain and has been very effective for many with overuse injuries. If you find regular massage too painful, Bowen Therapy is very light and may be helpful. 


7. Self-massage is another simple form of pain relief. One way of massaging your arms is to roll a hard rubber squash ball between your arm and a table; the ball can also be used to massage your back and shoulders against a wall. Massage machines are another option.


8. There are various kinds of creams and rubbing ointments and oils that are beneficial for many people. Try using, for example, Dencorub Arthritis Cream, Metsal, Arthri-rub (which can be ordered by mail on (03) 9887 0566 at about $16 a bottle), or herbal oils such as thuja, or lavender, rosemary and thyme, individually or in combination.


9. Aerobic exercise is a great pain-reliever. Walking, swimming, an exercise bike or jogging can help.  


10. Other options that can help a lot in pain relief are relaxation and meditation. Relaxation techniques help reverse the effects of stress and reduce levels of pain. Relaxation needs to be practised and you may need to try several different techniques before you find one that suits you. There are many audio tapes and books available on the subject as well as classes in meditation and relaxation techniques.


11. Medications can play a useful part in managing pain. However, do not use painkillers to enable you to continue with the activity that is causing your injury; this masks the pain signals your body sends to let you know that damage is occurring. Remember that all medications have some side effects, especially if used for a prolonged period. As well, some people have low tolerances for certain medications. It’s a good idea to visit your doctor regularly so they can keep an eye on how you’re going with your medication.


12. Psychological and multidisciplinary approaches to chronic pain management are other options to explore. Many major hospitals run useful and helpful Pain Clinics that are supported by a variety of paramedical professionals. As well, some psychologists have particular expertise in pain management work, working with you to put in place a variety of strategies. 


13. Maintain a diary recording pain levels, results of treatments and activities that trigger pain. This can also be used to note medical appointments, results, and other information regarding your condition. This can be useful both for you and your medical provider.

Pain management is something that each individual has to learn for themselves over time. Finally, if pain is interfering with your having restful sleep, seek medical help.

Further information

Pascarelli, E. and Quilter, D. Repetitive strain injury: A computer user’s guide (Chapter 11 has some very useful information on how to manage your pain).
Marcus, N.J. Freedom from Chronic Pain. Simon & Schuster, New York.
Independent Living Centre, Ph: (02)6205 1900, Ph: 205 1900
Lifeline  24 Hour Counselling, Ph:131114, Ph: 13 1114

Exercise and pain management

The benefits of exercise

We are always being told to exercise more, regardless of whether we have RSI or not. And while most of us are aware of the benefits we often don’t take any notice! However, if you have RSI, the extra benefits of exercise make it a vital part of your recovery plan.

One thing that many people with RSI have learnt because of their condition is to take care of their bodies and to rest their muscles. While rest can be very helpful for injured muscles, in the long run it can lead to atrophied muscles – muscles that are wasted and weak. Because our muscles are in fact damaged, using them can cause pain. Fear of pain can be a barrier to using our muscles in ways that will help us get better.

A study completed by the Portland Hand Surgery and Rehabilitative Centre in the United States showed that exercise helps people with carpal tunnel syndrome. Thirty people did aerobic exercise (such as walking and cycling) three times a week for one hour. At the end of ten months, there was an average 33% decrease in pain, tightness and clumsiness.

Yoga has also been found to help. The University of Pennsylvania found that after eight weeks of yoga, people’s grip strength improved and their wrist pain was reduced more with yoga than wearing splints.
Most people only think of exercise as a way to lose weight or build up muscle. But there are many other benefits for people with RSI. Exercise helps to:

• Increase energy.
• Increase strength.
• Help your body heal faster.
• Increase self-confidence.
• Decrease anxiety.
• Decrease depression.
• Relieve stress.
• Nourish joints.
• Keep cartilage, bone and neural pathways healthy.

Exercise can make you feel good – about yourself and about life. A simple walk will help to break down stress and help you to feel better about life.

"After I’ve been walking for a while, I do feel on a high."

Exercise also helps to recondition your body by restoring function that is lost from inactivity. Under-use and inactivity are a real danger when you have RSI because excessive rest weakens your system. A weak system means that your body cannot recover as quickly as it normally would

For more informations on managing RSI, order our Information kit.

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