People often tell me that they have RSI (repetitive strain injury) and want to know which mouse I'd recommend to relieve their systems. I only wish that things were this simple to get an instant cure.
Repetitive Strain Injury or RSI is a term that encompasses a wide variety of conditions but is not an actual diagnosis. Its like the expression "sports injury" it could be a twisted ankle or a bump on the head!
So whilst I'd like to say "take this pill and call me in the morning", this won't solve the problem. Many doctors will recommend that you stop repeating the activity, that is causing the strain and ultimately resulting in the injury.
However for the majority of us, this would involve a complete change of career that doesn't involve the use of a computer. As this is impractical for most people, you are left with two practical options; avoid getting the injury in the first place, or develop a method of managing it so can continue using computers.
RSI is avoidable, and this is obviously the best plan. As anyone has experienced RSI will tell you, it's painful and has a serious impact on your working life.
Here are some tips for avoidance of RSIs that will help you continue to work at your computer without suffering. These also apply if you already have an RSI but be prepared to work at it even harder to get results.
1. Adjust your working area to suit you - not the other way around.
2. If your equipment is not in the right place and not adjustable it is not ergonomic and you will suffer as a result
3. Invest in a good adjustable chair. It may seem expensive at first but it is far more effective (and comfortable) than visiting a chiropractor.
4. Get your desk to the right height for you - not what your chair will allow. You can do this by inserting small blocks of wood under the feet or saw a bit off its too high (if you share a workspace a height adjustable desk makes life much easier for all)
5. Get a fully adjustable, Goldtouch keyboard. These are quite simply the best, You can read up on why by Googling "Goldtouch keyboard"
6. Get several different mice and keep the one you have. Keep alternating between them to minimise repetition. A trackball might seem strange to use at first but you will soon get used to it. Vertical mice also help to reduce twisting or pronation in the wrist
7. Get a document holder that can sit over and behind your keyboard. There are lots to choose from, the Microdesk will fit over the Goldtouch and gives lots of space for papers. The key feature is that you want to keep all your work in a straight line head up position
8. Get your monitor at the right height and distance. Monitor arms are really good for this, easy to use with flat screens and free up space on your desk. If you must use a laptop screen then make sure you have a stand to get it the right height and always use an external keyboard and mouse
9. Use RSI Guard Software - ALWAYS. RSI Guard is simple software that will help you build awareness of how your behaviour is hurting you and enable you to consciously prevent RSI.
10. Make changes now. Your body can handle a lot of abuse, but when it gives up - you are in big trouble, and the road back is painful and slow. Some people never recover.
Repetitive Strain Injury or RSI is a term that encompasses a wide variety of conditions but is not an actual diagnosis. Its like the expression "sports injury" it could be a twisted ankle or a bump on the head!
So whilst I'd like to say "take this pill and call me in the morning", this won't solve the problem. Many doctors will recommend that you stop repeating the activity, that is causing the strain and ultimately resulting in the injury.
However for the majority of us, this would involve a complete change of career that doesn't involve the use of a computer. As this is impractical for most people, you are left with two practical options; avoid getting the injury in the first place, or develop a method of managing it so can continue using computers.
RSI is avoidable, and this is obviously the best plan. As anyone has experienced RSI will tell you, it's painful and has a serious impact on your working life.
Here are some tips for avoidance of RSIs that will help you continue to work at your computer without suffering. These also apply if you already have an RSI but be prepared to work at it even harder to get results.
1. Adjust your working area to suit you - not the other way around.
2. If your equipment is not in the right place and not adjustable it is not ergonomic and you will suffer as a result
3. Invest in a good adjustable chair. It may seem expensive at first but it is far more effective (and comfortable) than visiting a chiropractor.
4. Get your desk to the right height for you - not what your chair will allow. You can do this by inserting small blocks of wood under the feet or saw a bit off its too high (if you share a workspace a height adjustable desk makes life much easier for all)
5. Get a fully adjustable, Goldtouch keyboard. These are quite simply the best, You can read up on why by Googling "Goldtouch keyboard"
6. Get several different mice and keep the one you have. Keep alternating between them to minimise repetition. A trackball might seem strange to use at first but you will soon get used to it. Vertical mice also help to reduce twisting or pronation in the wrist
7. Get a document holder that can sit over and behind your keyboard. There are lots to choose from, the Microdesk will fit over the Goldtouch and gives lots of space for papers. The key feature is that you want to keep all your work in a straight line head up position
8. Get your monitor at the right height and distance. Monitor arms are really good for this, easy to use with flat screens and free up space on your desk. If you must use a laptop screen then make sure you have a stand to get it the right height and always use an external keyboard and mouse
9. Use RSI Guard Software - ALWAYS. RSI Guard is simple software that will help you build awareness of how your behaviour is hurting you and enable you to consciously prevent RSI.
10. Make changes now. Your body can handle a lot of abuse, but when it gives up - you are in big trouble, and the road back is painful and slow. Some people never recover.
About the Author:
Paul Goddard is an Education Officer at Keytools and a well known RSI expert. He claims that RSI problems are easily preventable and his company, Keytools provides assistive technology for people with RSI including the RSIGuide software for prevention of RSI
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