Preventing Repetitive Motion Injuries
Overview
Repetitive motion injuries (RMIs) are among the most common workplace injuries, affecting millions of workers annually. These injuries develop gradually from performing the same motions repeatedly over time, causing strain on muscles, tendons, and joints.
Why This Is Important
RMIs can cause long-term disability and chronic pain that affects both work performance and quality of life. Early prevention is crucial because once these injuries develop, they often require extensive treatment and time off work.
These injuries don’t happen overnight — they build up slowly, making them easy to ignore until they become serious problems requiring medical intervention and potentially permanent work restrictions.
Best Practices & Safety Tips
Take Regular Breaks
Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. This helps reset your posture and reduces strain.
Vary Your Tasks
Rotate between different activities throughout your shift. If possible, alternate between sitting and standing tasks to give different muscle groups a rest.
Maintain Proper Posture
Keep your back straight, shoulders relaxed, and wrists in neutral position. Adjust your workstation height to avoid awkward positions.
Use Ergonomic Tools
Invest in properly designed tools that reduce grip force and awkward wrist positions. Padded handles and ergonomic grips make a significant difference.
Stretch Regularly
Perform simple stretches for your hands, wrists, shoulders, and neck throughout the day. Even 30-second stretches can help prevent stiffness.
Listen to Your Body
Pay attention to early warning signs like tingling, numbness, or aching. Don't ignore these symptoms — report them early.
Additional Prevention Measures
- Keep Tools Sharp and Well-Maintained - Dull tools require more force to use, increasing strain on your body. Regular maintenance reduces the effort needed for tasks.
- Stay Hydrated and Warm - Dehydration and cold temperatures can make muscles and tendons more susceptible to injury. Keep your workspace comfortable.
- Use Both Hands When Possible - Distribute the workload between both hands rather than overusing your dominant hand for all tasks.
- Adjust Your Grip - Use the minimum grip force necessary and avoid pinching objects between fingers. Use your whole hand when possible.
Discussion Questions
- What repetitive motions do you perform most often in your daily work tasks?
- Have you noticed any early warning signs of strain in your hands, wrists, or arms?
- What changes could we make to your workstation to reduce repetitive strain?
- How can we better support each other in taking regular breaks and stretching?
Action Items
- Assess your workstation for ergonomic improvements
- Implement the 20-20-20 rule for regular breaks
- Report any early warning signs of repetitive strain
- Practice daily stretching exercises for hands, wrists, and shoulders
Related Safety Topics
Takeaway: Preventing repetitive motion injuries requires consistent daily habits and awareness of your body’s signals. Small changes in how you work and regular breaks can prevent serious long-term injuries that could affect your career and personal life. Remember, prevention is always easier than treatment.