RSI (repetitive strain injury)

RSI (repetitive strain injury)Aka tendonitis.* FAST TOUR.I am not a doctorhttp://www.slideshare.net/sunnywiz/rsi-repetitive-strain-injury-my-experience

Who am I? Sunny GulatiSoftware Engineer @ igNewPounding on Keyboards since 83

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HopeMaybe this helps you nowMaybe this helps you laterMaybe you know more and can help me

What Happened?EARTHDATE 2016.03.18SUNNYS LOGIt appears.. I.. cannot.. Use.. My.. Right.. Hand.. Anymore?2 days later, left hand also in jeopardy.

My attempt to keep typing after finger failure

The video is me using my left hand at the point of failure getting by with using other muscles to finish a task.4

Muscle Fibers, Tendons, Fascia

Muscles heal fast (2-3 days)Tendons heal slow. (3wk +)Muscles transition to tendons which then attached to bone.Muscles are bundles of cables of ropes of threads of muscle fibers.Body adapts and bypasses.SKIP

Randy "The Natural" Couture5

Over time, stages

Additional load = Elite Dangerous, American truck simulator, coding for fun (Dot net mud)6

My Paths To Recovery

Drugs: MethylPREDNISolone Dose Pack(6 days tapered)

The Things My PT UsesDifferent quality levels of PT.I would hope your PT would use as many modalities on you.No-Insurance: $65/visit. (I had insurance: $15/visit up to x/yr)

IontophoresisAnti-inflammatory with positive ionsDC currentFlows from one terminal to the otherNot jiggle.Topical applicationInstead of oral

Did not shave my arm for that picture9

Ultrasound: Gloopy gloop bzz gloop

Barely hear some buzzingSometimes feel warmthJIGGLE

Electric Muscle Stimulation

All you need is a strong buzz.More is not better.Pain is right out.JIGGLE

Jiggle = loosen things. Push Inflammation out. Debris / byproducts of healingCold=squish like wringing sponge into bloodAlso other things. Lymph. Heat=refill with fresh yummy blood.Lots of Water -> Kidneys filter better.

Ice, then Heat

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DynamometerMeasure strength5 different widths = 5 readings = bell curveLeft = 2x better than right (4/20)Chart progress.

(extensor and contractor correlate)

Cold Laser: ML830

Controversial? Stimulate mitochondria in cells (reboot?)Beep beep beepAwesome shades, not needed for arms.

Stretches & ExercisesPT:Rollem upBanded 4 way 2 stretches up & downDO NOT GO PAST STRETCH POINTChiro:Scalene / neck / dont clamp down those nerves!Other: @mobilitywodnext

Icing & Heating at Home

Icepacks too small.Double-Sink method 50F 115FKeeps wife happy: fresh ice in freezer.

Result: Getting Better!30-60 seconds with right hand 4/18/20162-3 more months of letting it heal, maybe?Getting by at work.

Getting By At WorkTime Off (10 days) no keyboards

Ultimate in ErgonomicsVoiceDont Type as much(Pair programming?)

Ergonimics: My Best So Far

Flat keyboard for one handed typingTrackball, Pen tablet for pointingHeadset for voice

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Voice

Started out with Google Documents Voice Typing. Then used IOS for Slack, Mail, etcThen HeadsetThen Dragon. Dont need Pro.20

Dont Type As Much 1/3

Go Slowly and make every keystroke count Intellisense, etcMake it a game.Monitor Progress (or violations!)Mousotron: Me: 2000-4000 keystrokesCoworkers: 30,000-40,000

Dont Type As Much 2/3Figure out what youre typing, and use autoHotKey to set up shortcuts for those things.

Resharper Clipboard Ring

Dont Type As Much 3/3When your finger-muscles are shot, switch to thumb-muscles.iPhone Teamviewer controlling my Desktop.Thumb keyboards?

Lessons LearnedDont tense up and fire.Rest hands few seconds. By your side. All the way to relaxed.Dont just type. Think, then type, you should.Listen to your body.If its soreIf its weakIf it hurts under pressure. Healthy tissue doesnt hurt

The EndI hope this was helpful.There is a solution, though not convenientIt is very avoidable. Just like speeding tickets.

Contact@sunjeevgulatigeekygulati.comLouisville.Io slack