Symptoms of the Repetitive Strain Injury Condition 'Tendonitis' include the following:

• Applying pressure to the tendon causes pain (this is often the first RSI symptom to develop)
• Range of movement is impaired (e.g. not being able to fully extend the arm)
• Pain when moving the affected area
• Tendons can be swollen or lumpy

Dorsiflexion of the wrist is of of the classic causes of computer related RSI. If you rest the heel of your palm on the desk and raise your fingers to use the mouse or keyboard you are exposing your wrist to dorsilflexion, straining the wrist muscles and tendons and running the risk of developing RSI!

Ensure you use correct typing / mouse posture and this risk will be minimized.

Mouse Pad With Wrist Rest

I use a simple mouse mat with a built in gel wrist rest/guard. This works for me and prevents dorsiflexion of the wrist

Mouse Alternatives

If using a computer mouse is causing problems why not ccheck out one of the many alternatives or use the mouse less.

Repetitive strain injuries can affect many parts of the body and can manifest themselves via various symptoms. If your work / leisure activities involve a repeated gripping action and your fingers sometimes make a clicking noise or get stuck in a bent position you may well be exhibiting symptoms of the RSI ccondition known as 'Trigger Finger'

This occurs when some of your finger tendons gets inflamed and thickens,and then catches on the tendon sheath at the base of your finger. Trigger Finger usually affects your middle or ring finger or the thumb (Trigger Thumb!)

Typical Symptoms of this RSI condition include:

• clicking noise when you move (or try to!) your finger
• finger locks in a bent position
• soreness at the base of your finger
• soreness in palm when moving the finger/thumb
• soreness in your finger
• sore finger when gripping

The symptoms of the RSI condition 'Carpal Tunnel Syndrome' vary significantly. The symptoms tend to deterioriate over time unless action is taken. Symptoms incclude

• Numbness or tingling sensations
• Burning feeling in the thumb/fingers
• Pain in the hands
• Pain in the wrists
• Lack of strength
• Swelling of the hand
• Symptoms can sometimes be exaggerated at night

Stretching regularly can dramatically improve your RSI so we've provided a few exercises you might like to try. Most people find that regular exercises before and during computer use helps them but please read the warning below. Also note that stretches alone are unlikely to fully solve your RSI symptoms and other aspects such as posture and mouse usage are likely to also have an impact

Some of these stretches directly focus on specific RSI problem areas but others are aimed at generally improving your posture which in itself is often the cause of many RSI conditions

Regular stretching and exercises can really alleviate RSI but this stretch is great before sports and just as a general warm up to the day. This one opens up your chest and sternum and loosens up the shoulders

- Stand or sit with a straight back and no slouching
- Slowly roll your shoulders back, up, forwards and back down
- Repeat 5 times
- Reverse the direction and repeat another 5 times

- As with all stretches stop immediately if you feel any pain or discomfort
- Note: you need to do it a lot slower than this picture

- Stand or sit with a straight back and no slouching
- In front of you place your hands into the prayer position with palms and fingers together
- Keeping your hands together move them gently downwards and you should feel a gentle stretch
- Hold for 10 seconds and release
- There are various varieties of this stretch (e.g. hands pointing outwards, downwards etc)
- As with all stretches stop immediately if you feel any pain or discomfort

Exercises the back of the neck and chin. I use this one a lot but support my chin with my hand as I'm doing it

- Stand or sit with a straight back and no slouching
- Slowly tilt your head up and down
- Repeat 5 times

- As with all stretches stop immediately if you feel any pain or discomfort
- Note: you need to do it a lot slower than this picture

There a many terms, abbreviations and acronymns used when discussing RSI. Here are a few of the ones we have come across.

If using the mouse is causing or aggravating your RSI symptoms, one easy solution is using the mouse less !

If you use keyboard shortcuts you can save hundreds or thousands of mouse clicks or movements every day. If its the mouse thats causing you problems then its time to swat up on the Keyboard Shortcuts that can massively improve your RSI.

Most windows applications have their own set of keyboard shortcuts but here are some of the most common that work either in windows itself or are common across most applications.

Computer mouse usage is one of the leading causes of work related RSI but a few simple steps can help enormously. It may be obvious but if using the mouse is aggravating your RSI symptoms then you could try using it less, use different mouse or switch to a different pointing device altogether.

Keyboard Shortcuts To Save Using the Mouse

Most windows applications incorporate Keyboard Shortcuts which can vastly cut down mouse usage or even eliminate it altogether. Some of these are general shortcuts that work across all applications but most software will have its own set of handy shortcuts

Don't Rest Your Wrist on the Desk

This causes 'dorsiflexion' (bending the hand up at the wrist) which can be a major source of RSI. Try to keep your wrists off the desk (using a wrist guard or special mouse mat if necessary).
Mouse Keys

It is possible to control your mouse using the keys on the numeric portion of your keyboard. Go to Control Panel -> Accessibility Options to configure this feature.

Use a Wrist Rest/Guard

A simple device that may help is a mousemat with a built in wrist support.
I use one of these and it really helps the lazy wrist positioning that can cause RSI. There are many different variations on the theme but the basic concept is to keep your fingers more in line with your wrist and forearm.

Don't Use a Wrist Rest/Guard !

Just to throw a spanner in the works, some research indicates that a wrist guard actually aggravates the Carpal Tunnel nerves so some people may have find that a wrist guard actually worsens their symptoms. Personally though I found using a wrist rest sorted out my RIS issues very effectively

Use The Other Hand

It may seem obvious but if one wrist is painful, you could always try switching hands. Of course you may just end up with two sore wrists but this may help. It takes a while to get used to using the mouse 'wrong-handed' but eventually you'll get the hang of it. It may then be possible to alternate regularly to ease the strain on each wrist.

Ergonomic Mice

There are many alternatives to the standard mouse which may help your RSI Issues. These include the following:
Conventional mouse but more 'ergonomically' styled. To be honest I'm not convinced about this but you never know, it may work for you and they are relatively cheap !

A joystick type device helps keep the wrist in a more neutral position. This kind of device is more suited to the natural relaxed position for your wrists and hands.

A vertical mouse has a similar idea to the joystick device mentioned above and aims to keep your wrist in a more natural position.

Don't Use a Mouse !

My wife ended up using one of these which helped her immensely. It replaces the mouse completely by using a clever rollerbar along the front of the keyboard and buttons to simulate the mouse buttons. An Excellent device!