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R S I or how evolution cannot keep up with our progress

ARBOCATALOGUS Nederlandse universiteiten 2009-5045 ACNU KANS GP4b CANS presentation (UK version).ppt Subject: CANS Good Practice #4b: PowerPoint presentation CANS (UK). R S I or how evolution cannot keep up with our progress. What is RSI? Diagnose, Symptoms Direct causes

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R S I or how evolution cannot keep up with our progress

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  1. ARBOCATALOGUS Nederlandse universiteiten 2009-5045 ACNU KANS GP4b CANS presentation (UK version).ppt Subject: CANS Good Practice #4b: PowerPoint presentation CANS (UK) R S I or how evolution cannot keep up with our progress

  2. What is RSI? • Diagnose, Symptoms • Direct causes • Indirect causes(risk factors) • RSI in 3 stages • Ergonomics • Posture • Prevention Subjects

  3. RSI Repetitive Strain Injury • Repetitive = repeated • Strain = too much tension • Injury = damage The RSI syndrome is a collective name for complaints from overstraining as a result of repeated work

  4. Diagnose RSI? • Most common(80%) is a painful • hand, arm, shoulder and neck • A medical diagnose in only 10 - 20% • Tennis elbow, golf elbow • Inflammation of tendon or tendon sheath • Carpal tunnel syndrome

  5. Symptoms/Complaints • Local cramp and tiredness • Pain: nagging or sharp can radiate • Tingling (paraesthesia) • Loss of control and strength • Stiffness • Dysfunctions and restrictions

  6. Neck 20 % Elbow6 % Shoulder 19% Wrist/hand/fingers 11% (Dutch Labour Inspection examined in 1997, 2000 civil servants.)

  7. Direct causes • Static load:continuous (over)straining of the muscles in neck, shoulder, arms and fingers • Dynamic load:Repeated movements in combination with extreme postures

  8. Indirect causes (Risk factors) 5 W’s • Working times (duration) • Work pressure (deadlines, stress) • Work place (furniture, equipment) • Work method (visual aspects, instructions) • Work tasks (organising tasks)

  9. Causes may lead to • Nerve damage as a result of pressure • Straining of muscles and tendons

  10. RSI complaints in 3 stages: • Light to very serious • Temporary to permanent • While working to lasting after work

  11. Phase 1: Rookie • Pain during work or after extensive work • Complaints are local • Clear relation between work and pain • Phase 1 can last for years

  12. Phase 2: Experienced • Pain radiates • Pain and tiredness do not disappear entirely after work • Work can become restricted • Complaints occur during normal daily activities

  13. Phase 3: “Die hards” • Continuous pain even at night • Pain can transfer to other limbs • Work can become impossible • Injury can become permanent • Even light activities can be very painful

  14. Conclusion… • The problem is real • ”THE SOLUTION” doesn’t exist • Prevention is better than curing • Variation in activities • Awareness of (physical) stress • Balance in the 5W’s

  15. The 5 W’s • Working times (duration) • Work pressure (deadlines, stress) • Work place (furniture, equipment) • Work method (visual aspects, instructions) • Work tasks (organising tasks)

  16. Workplace, Posture and Method Ergonomics Ergon = work Nomos = rule, law “Learn from yesterday, live for today and hope for tomorrow. The important thing is to not stop questioning ” Albert Einstein

  17. People are • Short or tall • Thin or thick Average people do not exist, neither does the average workplace

  18. Chair • Desk • Monitor • Visual aspects • Posture • Keyboard • Mouse

  19. 1. Chair • Seat (height, depth) • Back (support) • Armrests (height, width)

  20. 2. Desk • Depth • Height • Legroom: stretch, turn • Desktop: thickness

  21. 3. Monitor • Top of screen at eye height • Distance 50 - 70 cm • Settings: • font size • colour, contrast, brightness • refresh rate ≥ 70 Hz

  22. 4. Visual aspects

  23. 5. Posture • Straight back • Relaxed • Right in front of your monitor • NOT twisted or turned at your desk

  24. 6. Keyboard • As flat as possible • Wrists relaxed and straight • Right in front of you • No wrist support

  25. 7. Mouse • Motion speed • Large movements • Double click speed • Large (or no) mouse pad (NO wrist support) • Fingers relaxed • Shortcut keys

  26. The ‘ideal’ work place • Chair • Desk • Monitor • Visual aspects • Posture • Keyboard • Mouse

  27. WRONG? RIGHT?

  28. WRONG? RIGHT?

  29. WRONG RIGHT • Do not raise your shoulders • Relax while working!

  30. WRONG RIGHT • Never bend forward • Always keep your back straight

  31. WRONG RIGHT • Wrong posture (long term) • Always have your screen straight ahead

  32. WRONG RIGHT • Keep elbows relaxed • Keep hands and fingers relaxed

  33. WRONG RIGHT • Wrist is carrying the weight of the arm • Caused by leaning forward

  34. WRONG RIGHT • Keep fingers and wrists relaxed, not bent

  35. WRONG RIGHT • To much tension in the hands • Will cause complaints rapidly

  36. Exercises to relax Sportswear not required. • Work pace software • If you get used to it….. it really helps

  37. What can YOU do at your workplace

  38. What can you do by yourself: • Don’t skip breaks • Avoid peak loads • Variation in activities • Loosen up from work • Keep yourself fit

  39. Workplace consultants

  40. R S I can change your life drastically Questions ?

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