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March 01, 2018 3 min read

Managing Repetitive Strain at Work

Repetitive Strain injury in common in office based work where lots of typing is required and with manual work involving repeated activity. If dealt with early enough many strains like this can be managed well at work, including early support for a tired joint and pacing activities to reduce over straining. 

Activities that involve repeated lifting, gripping or typing without support are some of the most common repeated activities that cuase strain, we'll go into some detail here. 

Repetitive Strain: What is it?

Repetitive Strain Injury is an umbrella term which refers to many upper limb conditions that include: trigger finger, carpal tunnel syndrome, tennis elbow and golfer's elbow. The symptoms include muscle aches, pain and tension which also extend into the joints, tendons, nerves throughout the upper arm, and into the neck. 

We start to see these signs with increased use of electronic equipment, computers, laptops, tablets, ipads and smartphones, games consoles and writing. Anything repetitive action comes with the possibility of leading to RSI, remember how achy you can feel after a day of painting or a day in the garden cutting the hedge. This is enough to trigger the irritation in the joint, tendon or muscle and can be sustained if the movement or action is not modified.

Is it Common?

Yes. Repetitive Strain Injury is very common in many countries including USA, Australia and the UK. The health category for Musculoskeletal disorders account for up to almost 30% of workplace injuries and lost work days. What’s even most astonishing is that treatment and management can be very hard to discuss and address with employers. Some employees have reported that even after 6 weeks off work they may struggle to get a work place assessment and have their ergonomics adjusted at their desk. Unfortunately this adds to the stress of the condition and increases the likelihood of long term effects and pain.

Management Tools

The key to management is identification of the provoking activity and modifying it.

Tennis Elbow symptoms - be aware of tightly gripping things and loosen where possible, Alter between activities to reduce time doing the same thing over, wear a support on the elbow to improve tension and overload. 

Repetitive Strain Injury at work, thumb pain, wrist pain, thumb support, wrist support


Carpal tunnel syndrome - review your work station for opportunities to add more support including arm rests and wrist rest on your keyboard, change the type of computer mouse to rest the hand, wear a support brace to keep the carpal tunnel neutral.

Neck and Shoulder Pain - review posture and strength,identify any equipment used regularly and look at upgrading to items that support good neutral positions and postures.

As a summary:

Be mindful of position, posture and repetition.

Seek help early through physiotherapy or your GP. Essential Wellness offers consultation and complete ergonomic assessments.

If it’s an activity that you can’t limit or stop then a support brace will limit the aggravating movement.

Management looking to reduce staff sick days should offer staff who engage in high demand activities  additional support to prevent sick days and help them back to work sooner. Email Anna, for further advice.


Thumb Support

Suitable for mild to severe thumb pain, the M-Brace Me thumb support is designed to provide support and protection down the full length of the thumb. 

Elbow Support

The M-Brace Me elbow support is designed with comfort and convenience in mind, formed as a sleeve that is easily slipped over your forearm and secured in the correct position.

Wrist Support

Wrist supports are essential in the recovery journey for many wrist and tendon problems. The M-Brace Me wrist support allows the area to avoid fatigue and overuse with adjustable straps for long-term wear.

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Size chart
Essential Wellness Knee Support
Size Measurements Where to measure
Medium Up to 40cm
Above the Knee
Large Up to 50cm
Extra Large Up to 60cm
Essential Wellness Ankle Support with Strap
Size Measurements Where to measure
Medium 15.2cm - 20.3cm Around the arch of the foot
Essential Wellness Hinge Knee Brace
Size Measurements Where to measure
Medium Upto 42cm
Above the Knee
Large Upto 52cm
Extra Large Upto 62cm
Essential Wellness Ankle Lace Up Brace
Size Measurements Where to measure
Medium 15.2cm - 20.3cm
Around the arch of the foot
Large 20.3cm - 25.4cm
Extra Large 25.4cm - 30.5cm
Essential Wellness Knee Compression Sleeve
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Medium 30cm - 36cm
Above the knee
Large 36cm - 42cm
Extra Large 42cm - 48cm
Essential Wellness Orthopaedic Insoles
Size Measurements Where to measure
Small (3-7) 22.5cm
Heel to Big Toe
Large (6.5-11) 25cm - 28.5cm
Essential Wellness Walking Stick
Size Measurements Where to measure
One Size 5'0" - 6'0" Floor to wrist crease with arm by side
Essential Wellness Ankle Compression Sleeve
Size Measurements Where to measure
Medium 20cm - 22cm
Around the arch of the foot
Large 22cm - 24cm
Extra Large 24cm - 26cm


Essential Wellness Knee Support Brace Measurement - Where to measure for a knee support brace - How to measure a knee support braceEssential Wellness Ankle Brace Measurement, how to measure for an ankle support