ADAPT-IT
NEWS
Enabling
people with special needs and disabilities to access IT
June 2004
Welcome to the second issue of 'Adapt-IT News'. In this issue, we will be highlighting a
problem that faces any employee or home-based individual who uses computers for
whatever reason – Repetitive Strain Injury [RSI].
We would appreciate any feedback about layout etc., or
suggestions for future articles. To contact the editor or if you wish one of
your colleagues to receive this newsletter, please send an email to news@adapt-it.org.uk
If you wish to view this newsletter in large print format please click here
CONTENTS
1. Repetitive Strain Injury - what is it and what should be
done to prevent it
2. Adapt-IT' - new products and special offers
3. Tips for improving accessibility – RSI prevention
4. Useful links
5. Administrivia
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1. REPETITIVE STRAIN INJURY [RSI]
What is RSI?
This can be a serious and very painful condition that is far
easier to prevent than to cure once contracted, and can occur even in young
physically fit individuals. As more and more work, education and recreation
involves computers, everyone needs to be aware of the hazard of RSI to the
hands and arms resulting from the use of computer keyboards and mice.
It is not uncommon
for people to have to leave computer-dependent careers as a result, or even to
be disabled and unable to perform tasks such as driving or dressing themselves.
RSI occurs when repeated physical movements do damage to
tendons, nerves, muscles, and other soft body tissues. The rise of computer use
and flat, light-touch keyboards that permit high speed typing have resulted in
an epidemic of injuries of the hands, arms, and shoulders. Use of pointing
devices like mice and trackballs are as much a cause, if not more so.
The thousands of repeated keystrokes and long periods of
clutching and dragging with mice slowly causes damage to the body. This can
happen even more quickly as a result of typing technique and body positions
that place unnecessary stress on the tendons and nerves in the hand, wrist,
arms, and even the shoulders and neck. Lack of adequate rest and breaks and using
excessive force almost guarantee trouble.
The Warning Signs
- Symptoms
· Tightness,
discomfort, stiffness, soreness or burning in the hands, wrists, fingers,
forearms, or elbows
· Tingling,
coldness, pins and needles or numbness in the fingers, hands or arms
· Acute pain
when you lift anything, even something very light, or turn something such as a
door handle
· Clumsiness
or loss of strength and coordination in the hands
· Pain that
wakes you up at night
· Feeling a
need to massage your hands, wrists, and arms
· Aches or
pain in the upper back, shoulders, or neck associated with using the computer.
Prevention –
Posture, Technique and Aids
· Correct
your typing technique and posture. The
right equipment setup, and good work habits are even more important for prevention
than ergonomic appliances like split keyboards or wrist rests. Anything that creates awkward reaches or
angles in the body will create problems.
· Your feet
should be able to lie flat on the floor, if not use a footrest. Your upper and lower arm should be at right
angles and your head should be pointing very slightly downwards.
·
Relax, move and shift positions frequently. This isn't just about your hands and arms -
the use or misuse of your shoulders, back and neck may be even more important
than what's happening down at your wrists.
·
While you are actually typing your wrists should not drop
down, and should not be bent up or to the side. Your arms should move your hands around instead of resting your
wrists and stretching to hit keys with the fingers. When you stop typing for a
while, rest your hands in your lap and/or on their sides instead of leaving
them on the keyboard.
- Wrists also should not
be bent to the side but instead your fingers should be in a straight line
with your forearm as viewed from above.
- Tilt the back edge of
your keyboard down, away from you.
- Increase your font
sizes. Even with ever-larger monitors, many people favour
tiny little fonts in their desktops and applications. This encourages one
to hunch forward into the monitor to read things, putting pressure on
nerves and blood vessels in the neck and shoulders. (This is 10 pt – many
people prefer 12 pt.)
- Use two hands to
perform double-key operations like Ctrl-C or Alt-F, instead of twisting
one hand to do it. Move your whole hand to hit Function keys with your
strong fingers instead of stretching to reach them.
- Take lots of breaks to
stretch and relax. This means both momentary breaks every few
minutes and longer breaks every hour or so. Pace and plan your computer
work. Fidgeting is a good thing.
- Keep your arms and
hands warm. Cold muscles and
tendons are at much greater risk.
- Reduce computer
usage. No amount of ergonomic
changes, special keyboards or exercise, is going to help if you are simply
typing more than your body can cope with.
- Don't tuck the
telephone between your shoulder and ear so that you can type and talk on
the phone at the same time. This common procedure is very aggravating for
your neck, shoulders, and arms.
- Take care of your eyes. Eyestrain is also a related, widespread
problem that should be addressed at the same time you are setting up your
computer for healthier use.
- Hold the mouse
lightly, don't grip it hard or squeeze it. Place the pointing device where you don't have to reach up
or over very far to use it; close to the keyboard is best. Better yet: learn and use keyboard
equivalent commands.
- Try using a larger
mouse to ease the strain on your fingers and wrists. Consider a trackball or touchpad mouse
as an alternative.
- Consider a curved keyboard
which keeps your arms slightly curved and elbows in, reducing tension in
this area.
- Sit in a chair that
has adjustable height, back support and armrests
- For smaller people or
for those with shorter legs, a footrest is an inexpensive way to sit more
comfortably
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2. ADAPT-IT PRODUCTS AND SPECIAL OFFERS
We stock a large range of products that are ergonomically
designed to help prevent RSI or to alleviate symptoms if the user has already
contracted the condition. Click Products
for RSI
We would specifically suggest the following:
Mice: Quill
Mouse, Anir
Mouse (Vertical Ergonomic Mouse)
Wrist rests/Mouse mats: Gel Wrist
Rests and Gel
Mouse Mats
Keyboards: the Fujitsu-Siemens
Split Keyboad and GoldTouch
Split Keyboard, Microsoft
Natural Keyboard and Maltron
Ergonomic Keyboard.
Foot rests: Adjustable
Foot Rest and Solemate
Special Offers
Gel Mouse Mat £7.50
+ VAT (was £9.00)
Anir Mouse £25.00
+ VAT (was £42.00)
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3. TIPS FOR HELPING TO PREVENT RSI
1. Squeeze a soft ball once an hour! Seriously, this is one
of the best tips we know for preventing RSI.
At a cost of about 50p, it must also be one of the cheapest!
2. There are several software programs available that can
remind you to take breaks and show you stretches. Here is a FREE one: http://www.workrave.org/download/
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4. USEFUL LINKS
There
are a huge number of sites that deal with all aspects of RSI. Here are three of
them:
·
· The
Repetitive Strain Injury Association website. Thorough advice - http://rsi.websitehosting-services.co.uk/datapage.asp?ref=41
·
· RSI portal
site gives useful links on differing aspects of RSI. Extremely helpful - http://home.clara.net/ruegg/links.htm
·
· e-stretch,
concentrates on physical exercises - http://e-stretch.net/
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5. ADMINISTRIVIA
To contact us: info@adapt-it.org.uk
To subscribe: join@adapt-it.org.uk
To unsubscribe:unsubscribe@adapt-it.org.uk
Adapt-IT
Trafalgar House, Grenville Place. Mill Hill, London NW7 3SA.
United Kingdom
Tel: 0845 644 1712 Fax: 020 8959 0844