Repetitive Strain Injury And 4 Ways To Prevent It
The forearms are the work horses of the modern-day warrior. From texting to typing to clicking things on the internet we are constantly using the intricate muscles and tendons of the lower arm. This modern 24/7 demand of our tissues has developed painful conditions known as a repetitive strain injury.
These syndromes are the result of overuse and not taking the proper care of our hands and forearms.
Like driving a car without doing an oil change, eventually the muscles/tendons you use every day are going to break without the proper maintenance. Luckily for us however, there are several things you can do to hack the modern demands of technology and keep those hands functioning well into your golden years.
Repetitive Strain Injury (RSI)
Like many things in life the lower half of your arm needs routine maintenance to function long-term. Professions ranging from accountant to engineer to cook all require intense use of the hands which connect to the tendons and muscles of the forearms. In addition to the daily work we do, our hands and thumbs are constantly being used through the modern way of communicating: texting. If you leave 8 hours for sleep (hopefully you aren’t txting ppl in ur …) that leaves 16 hours spent utilizing your hands from cooking breakfast to working to texting friends about what to do for dinner. Your lower arms are basically running a 16-hour marathon every day!
Clearly overuse is easy to achieve, so what do RSI symptoms look like?
- Hot Spots – tender areas of the forearm, painful to the touch
- Weakness – hard to complete simple tasks
- Early signs include soreness, tingling or discomfort.
Carpel Tunnel is defined by WebMD as a syndrome of numbness, tingling, weakness, and other problems in your hand because of pressure (compression) on the median nerve in your wrist. The pressure can result from bad posture or from RSI related swelling. The most common choke point is when your wrist is flexed. But don’t focus just on the wrist; the problem can be traced all the way up your body. By rounding the shoulders forward and craning the neck towards your monitor you’re adding “kinks to the hose.” Compressive forces on the bundle of nerves (the hose) running up your arm.
Figure 1: Correct Typing Wrist Position
De Quervain’s Tenosynovitis (Text Thumb)
Falling under the RSI category of issues, the abuse of the thumb for activities such as texting and scrolling through emails on your phone has created an overuse syndrome deemed “text thumb.” This condition is defined by the swelling of the thumb tendon from repetitive motion.
Now let’s move into some preventative measures to avoid these conditions.
The shape of this mouse rotates your hand into a “thumb up” neutral position. When using a conventional mouse your hands are rotated palm facing downward which puts additional stress on the ligaments and tendons of the wrist and fingers. This improper positioning can create the compressive forces that cause RSI and carpal tunnel. While infrequent use of this position will not hurt you, extended time frames: 8 hours per day, 40 plus hours a week is when the stress can add up and lead to various syndromes. The rotation of the mouse to the thumb up position, also places your shoulder into a better biomechanical position, reducing the “kinks in the hose” upstream of your arm.
Figure 3: Anker® Ergonomic Mouse
This handy device sticks to the back of your phone and takes the stress off your fingers when using your phone. Similar to the mouse concept, short periods of time using your phone conventionally will not hurt you. It’s the extended periods of time using your phone that can lead to RSI.
Figure 4: PopSocket
Apart from the biohacks above, one of the best ways to prevent muscle and tendon strain is regular massage work of the affected areas. By doing the following mobility exercises a few times a week, you can prevent the overuse conditions from appearing.
A cheap way to loosen up the Slim Jims’ that are your forearm, is by taking two lacrosse balls with your arm in between and use them to effectively massage your forearm:
Place lacrosse ball on raised surface.
Place arm on lax ball palm facing upwards. Take the ball in your other hand and use both balls to massage the entire length of your forearm. Use similar techniques to massage such as pressure wave (varying the amount of force on the top lax ball), rotation (applying pressure and rotating the ball using the “sticky” surface to grab skin), and broad circular motion (move the entire ball/hand in rotation rather than the previous method of rotating the ball). Spend at least 2 minutes in this position.
Figure 5: Palm Up Position
Flip your hand and arm and repeat step 2. Go for at least 2 minutes (the required time to make changes in tissue).
Figure 6: Palm Facing Down Position
Next we will tackle the lower arm.
Thumb and Hand
Have a highlighter handy? In addition to the ability to paint words neon, you can use it as a mobility device! It fits well in the thumb and hand region.
Place cap end of highlighter on thumb pad.
Figure 7: Location of Highlighter on Thumb Pad
Apply Pressure and circle thumb (both directions).
Take the highlighter to the opposite side of your hand.
Figure 8: Alternate Position
Apply pressure and rotate thumb (both directions).
Finally, if you’re a mobility nerd like me there’s a convenient device that wraps these movements into an easy to use torture mechanism.
If you’re looking for one device that can do it all while you’re watching TV, look no further than the Armaid. While it may get some head turns if used in public this device is great for working the forearms and thumb area (also can be used to massage the triceps and bicep).
Figure 9: Me Posing Proudly With My Armaid
As with any health issue its best to consult your doctor for any existing pain. The purpose of this article is to highlight the issues, causes, and some preventative options to avoid conditions related to RSI. Depending on your daily activity you can opt to do all of these things or just a few. For the massage techniques; depending on the severity of tightness in your forearms, you can do these exercises 3 times a week until your muscles and tendons loosen. From there weekly maintenance may be all that’s required. That’s right 16 minutes a week (2 minutes top and bottom of forearm and thumb) is all it takes to potentially avoiding surgery down the line. It is important to realize that working at a computer all day is not what we are biologically made to do. The human body however, is great at adapting. Adopting some of these “biohacks” into your daily life can keep you both healthy and employed!
Links and References
Starrett, Kelly, Juliet Starrett, and Glen Cordoza. Deskbound: Standing up to a Sitting World. Las Vegas, NV: Victory Belt, 2016. Print.
About the Author
Dylan is a driven Mechanical Engineer with experience in both design and project management. He is a graduate of Rensselaer Polytechnic Institute with B.S. in Mechanical Engineering. Dylan holds a 3rd degree black belt in Kenpo Jujitsu. He has coached individuals in self-defense as well as strength/conditioning and mobility.
Read My Hallam Story
Hallam-ICS is an engineering and automation company that designs MEP systems for facilities and plants, engineers control and automation solutions, and ensures safety and regulatory compliance through arc flash studies, commissioning, and validation. Our offices are located in Massachusetts, Connecticut, New York, Vermont and North Carolina and our projects take us world-wide.
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Day of Giving 2021 · GiveCampus
As the John Carroll community wraps up celebrating Founders’ Day with a virtual event the night of April 19th, Day of Giving commences! This online fundraising event brings together the entire JCU community — students, alumni, faculty, staff, friends, and the local community — in support of the University. Reflect on your own JCU experience and GIVE TO WHAT YOU LOVE!
Our goal is to rally 1,886 donors between 8:30 p.m. on April 19 and 11:59 p.m. on April 20, 2021!
Let’s come together as Blue Streaks to showcase what we love about John Carroll! Day of Giving is about the strength of our collective impact — every person and every gift counts. Gifts of all sizes make a difference and you can make a gift to anything you love at JCU — a program, sports team or student organization. Support at this critical time has a powerful and immediate impact.
Make your impact at John Carroll University by encouraging your classmates, family, and friends to support JCU’s Day of Giving 2021.
Create an Account
- We can celebrate your hard work by tracking your outreach! Click in the upper right hand corner to create an account.
Make your Gift
- Click GIVE NOW! It’s time to rally our JCU community and meet the challenge of 1,886 donors in honor of our founding year.
Encourage Others to Give
- Leverage your gift with a Match or Challenge. Challenges and matching gifts help inspire others in the JCU community to give back for JCU Day of Giving. Matching gifts are made on a per-donor basis (e.g. I will match up to $500 for the next $500 that is donated). Challenges are milestone-based (e.g. if 100 people make a donation, I will give $250).
Share, Share, Share
- If you’re logged in to your account, the built-in sharing buttons on the campaign page generate a link that is unique to you. By spreading the word, you can earn cool incentives and JCU swag.
- Share via Facebook, Twitter, Text Message and Email to see your personal impact on our Day of Giving.
Tell your Story
- Film a quick video via the personal plea feature on the campaign page under Advocates. Tell your network why you’re excited to Give To What You Love and why others need to get involved.
4l60e ticking noise
May 06, 2010 · any input is appreciated. i have a 99 camaro v6 automatic with 117K last oil change was 2,000 miles ago about 8 months ago i had the oil pressure sending unit replaced i just had my car in the shop on Tuesday and they did the standard check and checked the pressure with their professional machine and it read fine last night i was driving and everything was fine.. my “dummy” pressure gauge read …
Engine ticking noise [Solved]. Jump to Latest Follow. E39 M5 and E52 Z8 Discussion E60 M5 and E61 M5 Touring Discussion Parts / Other For Sale or Wanted E63/E64 M6 Discussion E34 M5 Discussion.
See full list on transmissioncenter.net
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Nov 24, 2020 · Buick Forums is the premier online community for owners and enthusiasts of Buick luxury automobiles. We cover the Regal, LaCrosse, Cascada, Envision, Encore, Enclave, Verano, Grand National and all past models.
A constant noise that stops when the car is stopped and kept in gear, parked or put into the neutral gear. This usually indicates a problem with the torque converter. Noise that can be stopped by putting car into a specific gear, especially third gear. Usually due to problems with the transmission gear mechanism. Shifting makes the sound change.
The second version 4L60E, built from 1996-1999, has a bolt-on bell housing, a stronger extension housing and a deeper fluid pan. … Ticking, Knocking Noise …
Oct 06, 2019 · Lifter tapping noise/sound, 5.3 LM7, after cam swap, oil affects, reference New to LS engines, finally owned one for few years starting to get used to all the typical noises they make; I recently did a cam swap, LM7.
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What are the characteristics of a popular girl in your school?
Anyway, for me it is very different from most American schools (I live in Paris)
If you want to be popular where I go, you need to more or less fit into this narrow description:
You must dress like this or you are an outcast
There is very little room for creativity or originality. If you don’t look like you came out of Teen Vogue, you are gone.
2. Your school bag should be a purse, backpacks for boys. In any case, it should be something like this:
They significantly reduce your credit. Unless you’re a hipster, that’s okay (but you won’t be as popular anyway).
3. You must wear makeup. And it should look like this.
Your makeup must be truly fashionable. Basically, if you look Insta ready then that’s okay (PS.No bold eyeshadow or eyeliner colors. It shouldn’t be pretentious)
4. You must be thin. Chubby doesn’t cut unless you’re really pretty (by the way, it’s pretty common to see pretty girls like that) And besides, you can’t have small boobs if you don’t have a big ass. And you can’t be anorexic, that would make you weird.
If your body doesn’t like it, bye!
5. You need to smoke … a lot …
But again there is a limitation on what kind of packaging you can buy. Either it should look like this:
Usually Marlboro (this is your best bet anyway. If you smoke a lot of these it definitely gives you a lot of points)
or / and these
The best brands for them are OCB and Marlboro … Other brands are a kind of purchase for your representative, if they are not foreign. Then it’s COOL AF. Especially if he has to be much stronger.
Extra points if you also smoke these:
6.You should go to parties, not just some things … There should be a crowd, you should get pointless drunks and bonus points if you do drugs.
If you feel like you’re at a college party, you’re doing it right.
You should wear skimpy clothes and stuff and expect to fuck or do something sexy. But do not overdo it, or your whore (and this is no, no). Which is very paradoxical.
7. Speaking of parties. You have to sneak into nightclubs, college parties.several times a year with your popular friends.
Again meager dress code here (but be careful, you cannot be seen as a whore ..).
The sexier the club, filled with drugs and wild, the better.
8. Do drugs. Often. With your cool friends, of course. But don’t become addicted or you become miserable.
Bonus points if you went to the red light district and got it yourself. And the weird fact that in my school it was cool to relive traumatic experiences of getting drugs or being raped (by strangers or your dealer, haha).So if you have some shit in the past, don’t exaggerate it, don’t flaunt it, but it makes you cooler and meaner.
9. When you say that you are a bad ass, you must be a delinquent. Commit crimes, but don’t hit people unless you have a compelling reason and commit sex crimes (this is the lowest of the lowest). Shoplifting, drug theft, vandalism, intrusion is very cool. It doesn’t matter if you’ve just stolen a Lipstick from Sephora, it’s still cool.
Yes, it’s all cool.
10. Treat your teacher like shit. Talk to them, be arrogant. In fact, don’t be kind to shoes. Don’t really be him, or you are definitely not popular.
11. Talk in class, go to your phone. In fact, it does not work in them. This is for nerds.
Another important rule: look bored and tired of all the tedious nonsense your teacher is trying to teach you. Even if you secretly enjoy the history of the Abyssinian dynasty, do not show interest.Lee.
Unless it’s something “cool” like Sex ED or something else.
12. Get average and bad grades. Good grades are for nerds or are meant to be kept secret and kept quiet.
13. Detention and skipping classes is a status symbol. Usually, only cool kids get the privilege of spending extra hours at school.
14. Love something basic. And flaunt it. Anything that is not fashionable or anything else should be kept secret.
It might be a good idea to hide the fact that you love Marilyn Manson and My Chemical Romance to your “cool AF” “friends”.
And you need to know your celebrities. If you don’t know the new Dua Lipa song or that Kylie just released her foundation, your fucking danger.
15. Be kind to everyone, even losers. Chat a little with the less popular ones, make them feel comfortable, and that’s it. Be good friends with them. Unless they provoke you first.
But don’t really become real friends if they are not cool in their own way, decently attractive and ONLY. They may be weird, but not too weird. And they cannot dress so fancy.
Approved friend material?
No. Too different !!!
It actually boosts your reputation if you have cool non-regular friends.
15. Don’t be religious.Unless your “religion” is something of a recent infatuation and does not include belief in a higher power.
Confessing your faith to this guy will save you a lot of hard work. I’m just talking.
The religion is very cool. And people will think that you are dumb.
16. Don’t leave the closet (in France, LGBT people are much more stigmatized and in some respects less acceptable).
17. Yes BF. And cool, cute, of course. If he’s older than you, then it’s better. But not for the old one, otherwise you are labeled as a whore.
And doing what all the cool couples do together … you know (but nothing weird or weird, okay?).
18. Last but not least. You can’t be ugly. Ugliness basically makes you an ugly loser-loser. You can look average and popular, but you must have great style and a strong personality. But most of them are cute. It is a fact.
The most popular girls seem to look like this. If you are not so attractive, it will be quite difficult for you to get there, unless, of course, you get an average grade.
So yes, this is what it takes to be popular in 11th grade at my school.
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90,000 To school – with the “Higher League”! Backpacks, sneakers and sportswear for teenagers
The last month of summer is always a time for shopping to go to school. And the sooner you start, the sooner you will get your child to school, because the most “delicious” offers have not yet been sorted out, all sizes are available, and shopping turns into a pleasure. And our mini-guide will help you to cope with this task easier!
By the way, all goods can be purchased in our online store, delivery to any store of the “Major League” is free! Order several sizes, try them on when you receive them, and only then pay. Conveniently? Still would!
P.S. We have launched a bonus system on the site – so link your card to your profile and pay up to 20% of your purchase with “Major League” bonuses.
What does every child need for school? Of course, you need to dress and put on shoes, take a bigger backpack so that everything fits in, do not forget about physical education and additional sections …
Let the new school year start brightly at school! Going to lessons or hanging out with friends after school – there are shoes and clothes for everyone. It won’t be easy to wait for September 1 with such a set!
Sneakers and trainers for school
School shoes are number 1 on our list. Shoes should be comfortable and reliable to walk all day, sit in class and run during recess. Sneakers from famous brands will be the best buy!
Choose bright and stylish sneakers for boys and girls:
In physical education lessons, boys often play football, and you can’t do without high-quality centipedes! And if you signed up for the football section, then this is an absolute must-have! Choose:
Clothes for physical education
In addition to shoes, don’t forget about sportswear!
Tracksuits, sweatshirts and jumpers, sweatpants, T-shirts, shorts, jackets and windbreakers and much more.
Folding textbooks, stationery, sportswear – all this is not easy to fit into a regular bag, so a large, durable and roomy backpack for a child is one of the main purchases for school. Plus, a stylish accessory!
Swimwear for girls
For those who have summer going on (or who are planning to go to the pool), a swimsuit is indispensable.There are plenty to choose from:
Getting ready for school with the “Higher League” is a pleasure! And taking into account free delivery to any point in Russia with the possibility of payment upon receipt – even more so! Get ready to school, choose on the website – we will wait for your orders!