Most of the comments so far have hit some good points, but I don't think anyone has got it all yet. Successfully combatting RSI (Repetitive Stress Injuries) involves a combination of good work habits, good desk setup, good hardware, and good luck.
The advice I have is based on three years of experience dealing with severe tendonitis, and treatment from two separate orthopedic surgeons and two occupational therapists:
1) Nature - Some people are predisposed to RSI. Some people aren't. Unsurprisingly, what triggers problems for some people won't affect others at all.
2) Desk setup - If you have problems, it is crucial to evaluate your workplace. Occupational therapists are trained professionals who can help you with this. The short story is, you shouldn't have to reach for your keyboard or your mouse or contort your wrists when using them; your feet should rest comfortably on the floor; you should be able to look straight at the monitor. I find that placing my keyboard on my lap is most effective. Others may find keyboard trays will help.
3) Work habits - Take frequent breaks. Take frequent breaks. Take frequent breaks. If you have RSI, be religious about this. It is hard, but this can be the single-most important component in treating RSI. I take, at minimum, a one-minute break after ten minutes of work. This has helped me more than anything else. If I slip, and let myself binge code or surf for a couple hours straight, I will feel it. There are programs to remind you to stop, or you can just use your stopwatch.
4) Good hardware - Ergonomic devices can help. They are no guarantee, and some "ergonomic devices" simply aren't. You should be able to have relaxed wrists and arms when using your keyboard and mouse. You shouldn't have to bend your wrists, either in, down, or up. Traditional keyboards usually require you to bend your wrists in. Many "ergonomic" keyboards require you to bend your wrists up (Microsoft Natural, etc). I use the Kinsesis Classic with an optical Logitech MouseMan Wheel. They have a steep learning curve, but do help (me at least).
5) Medical intervention - See a qualified doctor. Orthopedic surgeons deal with RSI cases. For some people, oral anti-inflammatory ranging from ibuprofin to Vioxx can help. If you have problems in one or two specific locations, anti-inflammatory injections (cortizone) may help. Wrist splint can also help. My doctor gave me very good quality splints that I wear when I sleep. This prevents my wrists from curling up into the fetal position. I was amazed at the difference that made.
6) Time off - Think about how many hours a day, how many days a week you are at your computer (or are involved in other strenuous or repetitive tasks). Sometimes, a month or more away from the desk can do wonders. Other techniques that slow down your pace and make you think about your "lifestyle" at the desk can help. For me, the learning curve involved in switching to a Kinesis keyboard (and in switching to a Dvorak layout) forced me to slow down and helped me to remember to take my regular breaks.
7) Alternate input - If you have an office to yourself, voice recognition software can sometimes supplement your typing. Head-driven pointing devices are also available. They can free up your hands from using a mouse. I have found that my mouse contributes to my RSI as much or more than my keyboard.
8) Stetches - Simple stretches during breaks. Again, do them regularly. Simple things like stretching your arms in front of you, arms across your chest, rolling your head, standing up and stretching your back.
7) Whatever works - The prime concern is that you are comfortable. Don't panic. Don't over-react. Don't ignore the situation. A balanced assault on the problem is essential. Know that not all approaches will work for you.
Remember: There is no silver bullet. Defeating RSI requires you to try different approaches and see what works for you. The final solution will likely involve a combination of change is your work environment (desk height, keyboard style) and in your work habits (taking breaks, not allowing yourself to binge surf, etc).
I hope this helps.
About me:
I have suffered from severe tendonitis in both wrists and both lower arms since spring 1999. The incident was triggered by several long coding sprees at a desk that was way too high.
I initially saw a general practice doctor. He gave me wrist splints and heavy doses of ibuprofin. This helped some, but did not fix the situation. Since then I have gone through several prescription anti-inflammatory drugs with varying degrees of success. I have seen two different orthopedic surgeons and two occupational therapists.
I currently use a Kinesis Classic MPC/QD keyboard that sits on my lap. I use a Logitech optical MouseMan wheel. I am lucky enough to have a setee that I sit on which allows me to have my mouse immediately (about 3 inches) away from my right hand (the mouse is perched atop Schidt's C++ book and O'Reilly's Unix Power Tools to get the right height).
I keep my watch beside me at all times and make a valiant effort to work for 10 minutes, then rest for at least 1 minute. I have a set of stretches from my occupational therapist to do during my breaks.
After I started having problems with my keyboard, I realized that I have problems for longer than I realized. I often got "gamers thumb" as a kid playing Nintendo, and before that, "joystick thumb" from playing Lode Runner too much on the Apple IIe.
If anyone wants to contact me about RSI, my email address is los20 @ cam.ac.uk.
Slashdot Mirror
Most of the comments so far have hit some good points, but I don't think anyone has got it all yet. Successfully combatting RSI (Repetitive Stress Injuries) involves a combination of good work habits, good desk setup, good hardware, and good luck.
The advice I have is based on three years of experience dealing with severe tendonitis, and treatment from two separate orthopedic surgeons and two occupational therapists:
1) Nature - Some people are predisposed to RSI. Some people aren't. Unsurprisingly, what triggers problems for some people won't affect others at all.
2) Desk setup - If you have problems, it is crucial to evaluate your workplace. Occupational therapists are trained professionals who can help you with this. The short story is, you shouldn't have to reach for your keyboard or your mouse or contort your wrists when using them; your feet should rest comfortably on the floor; you should be able to look straight at the monitor. I find that placing my keyboard on my lap is most effective. Others may find keyboard trays will help.
3) Work habits - Take frequent breaks. Take frequent breaks. Take frequent breaks. If you have RSI, be religious about this. It is hard, but this can be the single-most important component in treating RSI. I take, at minimum, a one-minute break after ten minutes of work. This has helped me more than anything else. If I slip, and let myself binge code or surf for a couple hours straight, I will feel it. There are programs to remind you to stop, or you can just use your stopwatch.
4) Good hardware - Ergonomic devices can help. They are no guarantee, and some "ergonomic devices" simply aren't. You should be able to have relaxed wrists and arms when using your keyboard and mouse. You shouldn't have to bend your wrists, either in, down, or up. Traditional keyboards usually require you to bend your wrists in. Many "ergonomic" keyboards require you to bend your wrists up (Microsoft Natural, etc). I use the Kinsesis Classic with an optical Logitech MouseMan Wheel. They have a steep learning curve, but do help (me at least).
5) Medical intervention - See a qualified doctor. Orthopedic surgeons deal with RSI cases. For some people, oral anti-inflammatory ranging from ibuprofin to Vioxx can help. If you have problems in one or two specific locations, anti-inflammatory injections (cortizone) may help. Wrist splint can also help. My doctor gave me very good quality splints that I wear when I sleep. This prevents my wrists from curling up into the fetal position. I was amazed at the difference that made.
6) Time off - Think about how many hours a day, how many days a week you are at your computer (or are involved in other strenuous or repetitive tasks). Sometimes, a month or more away from the desk can do wonders. Other techniques that slow down your pace and make you think about your "lifestyle" at the desk can help. For me, the learning curve involved in switching to a Kinesis keyboard (and in switching to a Dvorak layout) forced me to slow down and helped me to remember to take my regular breaks.
7) Alternate input - If you have an office to yourself, voice recognition software can sometimes supplement your typing. Head-driven pointing devices are also available. They can free up your hands from using a mouse. I have found that my mouse contributes to my RSI as much or more than my keyboard.
8) Stetches - Simple stretches during breaks. Again, do them regularly. Simple things like stretching your arms in front of you, arms across your chest, rolling your head, standing up and stretching your back. 7) Whatever works - The prime concern is that you are comfortable. Don't panic. Don't over-react. Don't ignore the situation. A balanced assault on the problem is essential. Know that not all approaches will work for you.
Remember: There is no silver bullet. Defeating RSI requires you to try different approaches and see what works for you. The final solution will likely involve a combination of change is your work environment (desk height, keyboard style) and in your work habits (taking breaks, not allowing yourself to binge surf, etc).
I hope this helps.
About me:
I have suffered from severe tendonitis in both wrists and both lower arms since spring 1999. The incident was triggered by several long coding sprees at a desk that was way too high.
I initially saw a general practice doctor. He gave me wrist splints and heavy doses of ibuprofin. This helped some, but did not fix the situation. Since then I have gone through several prescription anti-inflammatory drugs with varying degrees of success. I have seen two different orthopedic surgeons and two occupational therapists.
I currently use a Kinesis Classic MPC/QD keyboard that sits on my lap. I use a Logitech optical MouseMan wheel. I am lucky enough to have a setee that I sit on which allows me to have my mouse immediately (about 3 inches) away from my right hand (the mouse is perched atop Schidt's C++ book and O'Reilly's Unix Power Tools to get the right height).
I keep my watch beside me at all times and make a valiant effort to work for 10 minutes, then rest for at least 1 minute. I have a set of stretches from my occupational therapist to do during my breaks.
After I started having problems with my keyboard, I realized that I have problems for longer than I realized. I often got "gamers thumb" as a kid playing Nintendo, and before that, "joystick thumb" from playing Lode Runner too much on the Apple IIe.
If anyone wants to contact me about RSI, my email address is los20 @ cam.ac.uk.
Lane Schwartz
Churchill College University of Cambridge