Be Kind ToYour Wrists(youll miss them when theyre gone)Denise PaolucciDreamwidth Studiosdenise@dreamwidth.orgTuesday, June...
Slides downloadable atend of talkTuesday, June 4, 13
DISCLAIMERS• I am not a doctor• Or a physical therapist• If youre having symptoms, GO TO ADOCTOR• Cape does not enable wea...
Show of hands:Tuesday, June 4, 13
A cautionary taleTuesday, June 4, 13
Age 10Tuesday, June 4, 13
Age 16Tuesday, June 4, 13
Age 19Tuesday, June 4, 13
age 22 :(Tuesday, June 4, 13
• Carpal Tunnel Syndrome• Medial epicondylitis ("golfers elbow")• Lateral epicondylitis ("tennis elbow")• Radial Tunnel Sy...
Tuesday, June 4, 13
Carpal Tunnel Syndrome• Compression of the median nerve• Numbness/tingling in thumb, index, middlefingers• Waking up with e...
Radial Tunnel Syndrome• Compression of the radial nerve• Pain in top side of upper forearm• Very similar to "tennis elbow"...
Cubital TunnelSyndrome• Compression of the ulnar nerve• Numbness/tingling in pinky and ring finger• Ulnar compression start...
Lateral Epicondylitis• aka "Tennis elbow"• Tendon-based, not nerve-based• Pain in elbow and back of forearmTuesday, June 4...
Medial Epicondylitis• aka "golfers elbow"• Tendon-based, not nerve-based• Pain in underside of forearm, especially withres...
This isnt an exhaustivelist of either RSIs orsymptomsTuesday, June 4, 13
Ergonomics"scientific study of the efficiency of people in theworkplace," coined from Greek ergon, "work" + secondelement of...
Kinesiologyfrom kinesi-, combined form of Greek kinesis"movement, motion" + -ology.(http://www.etymonline.com)Tuesday, Jun...
Rapid TreatmentGO TO THE DOCTOR.I MEAN IT.Tuesday, June 4, 13
ErgonomicsAdapt your environment to your body, not your bodyto the environment.Tuesday, June 4, 13
Every body is different.Listen to your body and to the feedback its giving youTuesday, June 4, 13
Tuesday, June 4, 13
Tuesday, June 4, 13
Tuesday, June 4, 13
(image credit: http://www.abates.org)Tuesday, June 4, 13
• Top of monitor at height of eyes• Keyboard height at or slightly below elbowheightTwo most important rules:Tuesday, June...
Tuesday, June 4, 13
Tuesday, June 4, 13
Tuesday, June 4, 13
Ulnar deviationTuesday, June 4, 13
Radial deviationTuesday, June 4, 13
DorsiflexionTuesday, June 4, 13
If you take one thinghome from this talk,make it this:Tuesday, June 4, 13
THROW OUTYOUR WRIST REST(they encourage awful habits)Tuesday, June 4, 13
Hands floating, wrists neutral,in line with shouldersTuesday, June 4, 13
Obviously impossible with a standardkeyboard, but get as close as you can. Or:Tuesday, June 4, 13
Input devices• Same principles• Neutral position• Vary your motions• Minimize elbow and forearm motionsTuesday, June 4, 13
KinesiologyAdapt your motions and condition your bodyTuesday, June 4, 13
StretchesAt least 2 minutes, every 15-20 minutes.Yes. I mean it.Even if youre deep in hack mode. Especially if youredeep i...
Inner wrist stretch• Interlace fingers• Turn palms out• Extend arms to push palms away from you• Hold 10-15 secondsTuesday,...
Overhead stretch• From previous stretch, reach upward• Palms "pushing" against ceiling, shoulderspulled back• Stretch shou...
Shoulderblades stretch• Hold hands flat• Extend hands all the way out, at your sides• Rotate arms in small circles, keeping...
Cross-body arm stretch• Hold out one arm• Hook other arm around it and pull firstarm across your body• Leave your wrists re...
Enforcing StretchBreaks• Workrave (Linux,Windows):www.workrave.org• TimeOut (Mac): http://www.dejal.com/timeout/• Firefox:...
If it hurts:STOP TYPINGYou do not get prizes for being stoic!Tuesday, June 4, 13
What if youre alreadyshowing symptoms?(You know Im going to say it: GO TO THE DOCTOR.But there are a few other things, too...
Sleep in wrist braces• You do more damage toyour wrists overnightthan you think• Metal insert removableso you can wash the...
Ice• Eight gazillion brands ofreusable ice packs; gelstyle is most adaptable• In a pinch: ice cubes in aziplock bag!• 20 m...
Regular massage• Look for sports massage or neuromuscularmassage therapists• Make sure your therapist is accredited andexp...
All together, now:Tuesday, June 4, 13
GO TO THE DOCTOR• Not your GP: see an orthopedist whospecializes in RSI treatment• There are other options than surgery --...
Q&A (or grab me later)Slides available at:http://www.slideshare.net/dreamwidth/be-kind-to-your-handsorhttp://tinyurl.com/k...
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Be Kind To Your Wrists (you’ll miss them when they’re gone)

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A brief introduction to lowering RSI risk and treating RSI symptoms for programmers, sysadmins, and other people who type too much.

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Be Kind To Your Wrists (you’ll miss them when they’re gone)

  1. 1. Be Kind ToYour Wrists(youll miss them when theyre gone)Denise PaolucciDreamwidth Studiosdenise@dreamwidth.orgTuesday, June 4, 13
  2. 2. Slides downloadable atend of talkTuesday, June 4, 13
  3. 3. DISCLAIMERS• I am not a doctor• Or a physical therapist• If youre having symptoms, GO TO ADOCTOR• Cape does not enable wearer to flyTuesday, June 4, 13
  4. 4. Show of hands:Tuesday, June 4, 13
  5. 5. A cautionary taleTuesday, June 4, 13
  6. 6. Age 10Tuesday, June 4, 13
  7. 7. Age 16Tuesday, June 4, 13
  8. 8. Age 19Tuesday, June 4, 13
  9. 9. age 22 :(Tuesday, June 4, 13
  10. 10. • Carpal Tunnel Syndrome• Medial epicondylitis ("golfers elbow")• Lateral epicondylitis ("tennis elbow")• Radial Tunnel Syndrome• Ulnar nerve entrapment (Cubital TunnelSyndrome)• Thoracic Outlet SyndromeTuesday, June 4, 13
  11. 11. Tuesday, June 4, 13
  12. 12. Carpal Tunnel Syndrome• Compression of the median nerve• Numbness/tingling in thumb, index, middlefingers• Waking up with entirely numb hands• Poor fist grip strength• Pain: possible, but not a key indicatorTuesday, June 4, 13
  13. 13. Radial Tunnel Syndrome• Compression of the radial nerve• Pain in top side of upper forearm• Very similar to "tennis elbow", but nerve-based, not tendon-based• Muscle weakness in back of wrist/forearmTuesday, June 4, 13
  14. 14. Cubital TunnelSyndrome• Compression of the ulnar nerve• Numbness/tingling in pinky and ring finger• Ulnar compression starts at elbow• Can manifest as pain in forearmsTuesday, June 4, 13
  15. 15. Lateral Epicondylitis• aka "Tennis elbow"• Tendon-based, not nerve-based• Pain in elbow and back of forearmTuesday, June 4, 13
  16. 16. Medial Epicondylitis• aka "golfers elbow"• Tendon-based, not nerve-based• Pain in underside of forearm, especially withresistanceTuesday, June 4, 13
  17. 17. This isnt an exhaustivelist of either RSIs orsymptomsTuesday, June 4, 13
  18. 18. Ergonomics"scientific study of the efficiency of people in theworkplace," coined from Greek ergon, "work" + secondelement of economics.(http://www.etymonline.com)Tuesday, June 4, 13
  19. 19. Kinesiologyfrom kinesi-, combined form of Greek kinesis"movement, motion" + -ology.(http://www.etymonline.com)Tuesday, June 4, 13
  20. 20. Rapid TreatmentGO TO THE DOCTOR.I MEAN IT.Tuesday, June 4, 13
  21. 21. ErgonomicsAdapt your environment to your body, not your bodyto the environment.Tuesday, June 4, 13
  22. 22. Every body is different.Listen to your body and to the feedback its giving youTuesday, June 4, 13
  23. 23. Tuesday, June 4, 13
  24. 24. Tuesday, June 4, 13
  25. 25. Tuesday, June 4, 13
  26. 26. (image credit: http://www.abates.org)Tuesday, June 4, 13
  27. 27. • Top of monitor at height of eyes• Keyboard height at or slightly below elbowheightTwo most important rules:Tuesday, June 4, 13
  28. 28. Tuesday, June 4, 13
  29. 29. Tuesday, June 4, 13
  30. 30. Tuesday, June 4, 13
  31. 31. Ulnar deviationTuesday, June 4, 13
  32. 32. Radial deviationTuesday, June 4, 13
  33. 33. DorsiflexionTuesday, June 4, 13
  34. 34. If you take one thinghome from this talk,make it this:Tuesday, June 4, 13
  35. 35. THROW OUTYOUR WRIST REST(they encourage awful habits)Tuesday, June 4, 13
  36. 36. Hands floating, wrists neutral,in line with shouldersTuesday, June 4, 13
  37. 37. Obviously impossible with a standardkeyboard, but get as close as you can. Or:Tuesday, June 4, 13
  38. 38. Input devices• Same principles• Neutral position• Vary your motions• Minimize elbow and forearm motionsTuesday, June 4, 13
  39. 39. KinesiologyAdapt your motions and condition your bodyTuesday, June 4, 13
  40. 40. StretchesAt least 2 minutes, every 15-20 minutes.Yes. I mean it.Even if youre deep in hack mode. Especially if youredeep in hack mode.Tuesday, June 4, 13
  41. 41. Inner wrist stretch• Interlace fingers• Turn palms out• Extend arms to push palms away from you• Hold 10-15 secondsTuesday, June 4, 13
  42. 42. Overhead stretch• From previous stretch, reach upward• Palms "pushing" against ceiling, shoulderspulled back• Stretch should be in shoulders, not biceps• Hold 10-15 seconds• (stop if your hands go numb)Tuesday, June 4, 13
  43. 43. Shoulderblades stretch• Hold hands flat• Extend hands all the way out, at your sides• Rotate arms in small circles, keepingshoulders backTuesday, June 4, 13
  44. 44. Cross-body arm stretch• Hold out one arm• Hook other arm around it and pull firstarm across your body• Leave your wrists relaxed!Tuesday, June 4, 13
  45. 45. Enforcing StretchBreaks• Workrave (Linux,Windows):www.workrave.org• TimeOut (Mac): http://www.dejal.com/timeout/• Firefox: "Take a Break"; Chrome: "BreakHelper", "Gimme a Break"• Trusted friends or significant other :)Tuesday, June 4, 13
  46. 46. If it hurts:STOP TYPINGYou do not get prizes for being stoic!Tuesday, June 4, 13
  47. 47. What if youre alreadyshowing symptoms?(You know Im going to say it: GO TO THE DOCTOR.But there are a few other things, too.)Tuesday, June 4, 13
  48. 48. Sleep in wrist braces• You do more damage toyour wrists overnightthan you think• Metal insert removableso you can wash them• (Youll really want towash them.)• But dont use them tokeep typing through thepain or numbnessTuesday, June 4, 13
  49. 49. Ice• Eight gazillion brands ofreusable ice packs; gelstyle is most adaptable• In a pinch: ice cubes in aziplock bag!• 20 minutes at a time,three to four times a day• Keep more than one infreezer so you alwayshave one coldTuesday, June 4, 13
  50. 50. Regular massage• Look for sports massage or neuromuscularmassage therapists• Make sure your therapist is accredited andexperienced with RSI treatment• American Massage Therapists Association:http://www.amtamassage.org/findamassage/Tuesday, June 4, 13
  51. 51. All together, now:Tuesday, June 4, 13
  52. 52. GO TO THE DOCTOR• Not your GP: see an orthopedist whospecializes in RSI treatment• There are other options than surgery --sometimes rest alone will work!• Each case is different and sometimes thereis no surgical treatment• Surgery is not the end of the world, thoughTuesday, June 4, 13
  53. 53. Q&A (or grab me later)Slides available at:http://www.slideshare.net/dreamwidth/be-kind-to-your-handsorhttp://tinyurl.com/k8tys82Tuesday, June 4, 13

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