Repetitive movements and long periods in front of the computer are part of the routine of many workers. The problem is that, with the practicality of technology and changes in work regimes, cases of tendonitis have also increased. According to the World Health Organization (WHO), one in every 100 people suffers from the condition.

Also known by the acronym RSI/WMSD (Repetitive Strain Injuries and Work-Related Musculoskeletal Disorders), tendinitis is an inflammation that affects the tendons and causes limitation of movement and loss of strength.

Orthopedist and pain specialist Dr. Lúcio Gusmão, founder of Rede CADE, observes in orthopedic clinics that the condition is one of the main cases of absence from work. Professionals turn to specialized help due to the modern demands of being subjected to hours of repetitive typing with few breaks for relaxation.

“Today there is a silent overload in the joints, with wrists, hands, shoulders and elbows among the most affected regions. People spend the day switching between keyboard and mouse, and in their free time they still don’t let go of their cell phone. Small tensions accumulate for months, but the body can only compensate for a while, until some inflammation appears”, he explains.

Below, the doctor highlights five important precautions to prevent and alleviate the symptoms of tendonitis on a daily basis. Check it out!

1. Take breaks and stretches at work

Staying in the same position for a long time increases muscle tension and overloads the tendons. Therefore, short breaks during work help reduce the impact of routine on joints. Simple stretches for the hands, wrists, neck, and shoulders can improve circulation and relieve stiffness.

“It is very common for patients to notice the first signs when they wake up with a numb hand, feel difficulty holding simple objects or notice a pinching sensation when moving. These small symptoms are usually ignored, but they already indicate that there is an inflammatory process underway”, warns Dr. Lúcio Gusmão.

2. Adjust the posture and ergonomics of the environment

The height of the chair, table and computer screen directly influences joint health. Working with crooked wrists, elevated shoulders or a misaligned spine increases stress on the tendons.

“Leaving the monitor at the correct eye height prevents the person from spending hours with their neck bent forward, which increases tension across the entire muscle chain. Furthermore, investing in a more comfortable keyboard and keeping your arms well supported helps reduce the overload on your wrists and shoulders during typing”, explains the orthopedist.

3. Invest in muscle recovery and inflammation control

In addition to reducing mechanical overload, the body needs appropriate stimuli to recover already inflamed muscles and tendons. Quality sleep, hydration and a balanced diet help with tissue regeneration and control of the inflammatory process. In certain cases, medication may be used under medical supervision.

“There is biological wear and tear occurring continuously. The inflamed tendon loses its ability to regenerate when the body is exhausted and poorly fed. Treatment is not just local, it depends on the body’s general capacity to repair that tissue”, explains the doctor.

4. Strengthen your muscles and maintain regular physical activity

Strengthening and flexibility exercises contribute to improving muscular resistance, making the body more resistant to sustaining long periods of mechanical action.

“A strengthened musculature better absorbs the impact of activities from day to day. A sedentary lifestyle leaves tendons and joints more vulnerable, especially in cases where the patient is obese and remains seated for many hours”, highlights the orthopedist.

Seek medical evaluation if you notice persistent pain

Frequent pain, tingling, loss of strength or discomfort continuous should not be ignored. If pain lasts for more than three months, it is considered chronic and requires extra attention. “The big mistake is waiting for the pain to become disabling before seeking help. In Brazil, we have a culture of accepting these daily limitations. Many patients say that ‘it’s just like that’, ‘there’s no way’, but the ways to reduce pain are countless and medical guidance is essential in this case”, concludes the founder of Rede CADE.

By David Goulart