Preventing Repetitive Motion Injury: Shoulder

Repetitive Motion Injury (RMI) is a type of musculoskeletal disorder. It occurs due to repeated overuse of a set of muscles or joints.

Changing how you use your shoulder can reduce your chances of RMIs. The suggestions and tips below can help you use your shoulder wisely.

Keeping your body position in mind can help you prevent RMIs:

• Don't do repeated activities that twist or put a strain on your neck and shoulders.
• Don't raise your arms when working above shoulder level.
• Always use a stool or stepladder when one will help you prevent awkward reaching.
• Keep your work within easy reach. This prevents you from stretching or twisting your arms and shoulders.
• When you carry things, such as a shoulder bag, switch from one shoulder to the other as often as you can.
• Use low-weight backpacks that have two shoulder straps, back pads, and a waistband, or use a pack that has wheels.
• Keep your backpack as light as possible. Overloading it can cause musculoskeletal injuries and shoulder and back pain.
• Use correct protective gear while playing sports that require you to extend your arms overhead.

Here are tips to prevent injuries from repetition:

• When you perform repeated tasks, be sure to stay in the correct posture and to use the right equipment and methods.
• Vary your on-the-job activity.
• Give your shoulder enough time to rest and recover from stressful tasks.
• If a task causes you to feel pain, stop. Rest your shoulder. Do a different task, if possible.
• Don't prop your phone between your ear and shoulder. Use headphones if your work or activity requires a lot of time on the phone.
• Use correct supportive gear while working on repetitive tasks.
• Practice good posture both while standing and sitting. Stand straight and don't slump your shoulders, droop your head, or slouch your lower back. Use straight-backed chairs.

Here are tips to reduce strain:

• Ask for help when you need it.
• Limit activities that could strain shoulder muscles and tendons. These include heavy lifting, pushing, and pulling, especially overhead. Use a dolly or wheelbarrow.
• Find the best tools for each activity. The best tool lets you use the least force.
• Rest before repeating a task that needs a lot of force. The more frequent the force, the greater the risk of an RMI.
• Stretch and warm up before activities that need joint movement, such as sports.
• Talk to your health care provider about exercises that can keep your shoulder and neck muscles strong and flexible. Do the recommended exercises under the guidance of a physical therapist.