Repetitive Motion Injury Prevention

You can’t always prevent a repetitive motion injury. But by paying attention to your body and making small changes, you can often relieve your discomfort and avoid further injury. To prevent new or recurring repetitive strain injuries:

• Make changes gradually: When walking, running, or playing sports, follow the 10% rule: increase your frequency, duration, or intensity no more than 10% per week. Gradual changes let your body adapt and strengthen. A sports medicine specialist can help you create a personalized program to prevent problems.
• Take stretch breaks: A physical therapist can teach you stretches to protect areas that are vulnerable to injury. Taking breaks from a repetitive task gives your body a chance to recover.
• Use good ergonomics: Work with good form and avoid high-risk activities like overusing a particular muscle group, carrying heavy loads, or holding the same position for long periods. Working with vibrating equipment or in cold temperatures increases your risk of injury.
• Support your overall health: Eat a nutritious diet and get regular exercise. Avoid smoking, which can cause heart problems and reduce blood flow. Try mindfulness or other stress-reduction techniques—stress raises your likelihood of repetitive strain injury.