Repetitive strain injury (RSI): arm, wrist and hand pain from overuse
What RSI means, who gets it, why pain in the arm, wrist and hand builds with repetitive tasks, and the NHS advice on staying active and when to see a GP.
Repetitive strain injury is a general term for pain in muscles, tendons and nerves caused by overuse. It most often affects the forearms, wrists, hands, elbows and shoulders and tends to build up gradually. It is linked to repetitive tasks, but the NHS notes that repetitive work does not always lead to RSI, and pain in a limb often has several contributing factors.
When to get urgent help
Go to A&E or call 999 if you have any of these. They can be signs of a fracture, infection, blood clot or other emergency.
- A limb that looks deformed, or a joint that you cannot move or put weight on after an injury
- A cold, pale or numb foot or hand after injury
- A hot, red, swollen joint with a high temperature
- A painful, swollen, warm calf, with or without breathlessness or chest pain
What it can feel like
- Aching, burning or throbbing pain in the arm, wrist or hand
- Stiffness and weakness
- Tingling, pins and needles or numbness
- Muscle cramps or swelling, usually starting gradually
Common contributors
- Repetitive tasks such as typing, assembly line work, hairdressing, or sports like golf and tennis
- Poor posture when sitting or standing
- Regular use of hand-held power tools
- Several factors acting together, including age, stress and general fitness
General self-care
These are general comfort measures many people find reasonable. They are not a treatment plan, and what suits one person may not suit another.
- Stay active. Limit activity at first, then increase it gradually
- Avoid resting the area for more than a few days, because that can lead to weakening and stiffening
- Paracetamol or an anti-inflammatory such as ibuprofen (tablets or gel) may help. A pharmacist can advise
- A cold pack wrapped in a towel for up to 20 minutes every two to three hours can be comfortable
- Ask your employer about changing how you work, taking more frequent breaks, or an ergonomic assessment
When to see your GP
See your GP promptly, or call NHS 111, if you have any of the following:
- Pain after a significant injury, fall or twist
- Pain that is constant, severe or getting worse, or wakes you at night
- Unexplained weight loss, fever or feeling generally unwell with limb pain
Consider seeing your GP if:
- Your symptoms are not going away or are getting worse
- Your work is being affected by pain, numbness or weakness
- You have persistent tingling or numbness, which could point to a nerve problem
Where an osteopath fits in
There is limited good-quality research showing that hands-on treatment changes the course of repetitive strain injury, so I do not claim that osteopathy treats it.
What an osteopath can usefully do is assess the whole arm chain from the neck and shoulder to the hand, review your work set-up and the pattern of load, ease tension where it is a feature, and advise on a graded return to the tasks that bring symptoms on. The NHS also notes that in many areas you can refer yourself to NHS community musculoskeletal services without a GP referral. If the assessment suggests you need your GP, a physiotherapist or a specialist instead, I will tell you.
If you would like your symptoms assessed, you are welcome to book an appointment. Osteopathic care is not right for everyone, and if something needs medical attention first, I will tell you.
Common questions
Does repetitive work always cause RSI?
No. The NHS says repetitive work does not always lead to RSI, and that pain in a limb is often due to several factors, including ageing.
Should I rest an arm with RSI?
The NHS advises staying active, limiting activity at first and then increasing it gradually, and avoiding rest for more than a few days because that can cause the area to weaken and stiffen.
Free 5-minute exercise sheet
A simple, printable sheet of gentle exercises and stretches, about five minutes a day, based on NHS physiotherapy leaflets. It is general information, not a personal treatment plan, and it is not suitable if you have any of the urgent signs listed above.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.