Massage therapy · Kitchener–WaterlooRepetitive Strain Injury to the Wrist or Hand

Repetitive strain injury (RSI) is a term used for pain caused by repeated movement of part of the body, such as the wrist or hand (NHS, 2026). It can affect the muscles, tendons and nerves. As well as pain, which may feel like burning, aching or throbbing, symptoms can include stiffness, weakness, tingling, pins and needles or numbness, muscle cramps and swelling (NHS, 2026). The symptoms usually start gradually. RSI often gets better on its own, but there are things you can do to help speed up your recovery (NHS, 2026).

Sometimes a doctor can link the symptoms to a specific, recognised condition (such as tendon inflammation), and sometimes there is pain without a clear cause. Pain in the arm is often caused by a combination of things (NHS, 2026).

Repetitive Strain Injury to the Wrist or Hand Anatomy

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

• Avoid doing any repetitive activity for an extended period of time without taking rest breaks (HSE, n.d.).
• Limit your use of hand-held vibrating equipment, as it can contribute to problems in the hands and arms (HSE, n.d.; NHS, 2026).
• Try to remain as relaxed as possible, as hunching your shoulders can aggravate the problem.
• Avoid activities requiring you to work in an awkward position. Always practise good posture whenever sitting or standing (NHS, 2026; HSE, n.d.).
• Refrain from doing any activity that involves an excessive amount of force, such as lifting an object that is too heavy (HSE, n.d.).
• Try to make sure your work station is as comfortable as possible, and speak to your employer about ways they can help, such as changing the way you work (NHS, 2026; HSE, n.d.).
• Swop sides if you think your mouse clicking is aggravating the problem. Using your mouse on the opposite side will take a few days to get used to but can help.
• I can help you work out whether a wrist or elbow support would help in your case and how to get one.
• See your family doctor or nurse practitioner if your symptoms are not going away or are getting worse (NHS, 2026).

Repetitive strain in the wrist and hand builds up when the tissues are loaded a little more than they can recover from, day after day. My aim is to ease your pain, find and change what's overloading it, and build your wrist and hand back up for work and daily life.

I start by asking about your work, hobbies and daily routine, and how you sit, type, use a mouse or grip tools. I assess how your neck, shoulder, elbow, wrist and hand move, test their strength, and screen your nerves (sensation, reflexes and strength), since tingling or numbness can come from the wrist, the elbow or the neck.

When It's Sore

• Hands-on work for the forearm, upper arm, shoulders and neck to ease muscle tightness, keeping pressure light over the sorest spots
• Gentle nerve glides if you have tingling or pins and needles
• Warm or cool applications in the clinic, and I'll show you how to use ice safely at home
• Cutting back or changing the activity that sets it off, rather than resting completely
• Help working out whether a wrist or elbow support would help and how to get one

As It Settles

• Myofascial and trigger point work through the forearm, and gentle mobilisation of stiff wrist and hand joints
• Stretches for the forearm muscles, and self-massage you can do at your desk
• Strengthening for your grip, wrist and shoulders, from gentle holds to fuller movements, then building endurance for your work or hobbies
• A home programme with clear signs of when you're overdoing it

Your Set-Up

1. NHS (2026) Repetitive strain injury (RSI). Available at: https://www.nhs.uk/conditions/repetitive-strain-injury-rsi/ (Accessed: 7 October 2026).
2. Health and Safety Executive (n.d.) Upper limb disorders. Available at: https://www.hse.gov.uk/msd/uld/index.htm (Accessed: 7 October 2026).