Muscle FatigueOccupational Overuse Syndrome OOS This is a name for a set of symptoms that includes m

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Muscle Fatigue/Occupational Overuse Syndrome
(OOS)This is a name for a set of symptoms that
includes muscle aching, tingling, burning,
heaviness, pain, weakness, and swelling, often in
the arms, shoulders, wrists, and hands. This
website is designed to teach you some ways of
both preventing this happening to you, and how to
treat it if you find you have pain when using a
computer or doing any other repetitive task (such
as playing a musical instrument, texting, playing
console computer games etc).
Managing muscle fatigue
The workspace and you
Ways to manage muscle fatigue
Why muscle fatigue hurts
What is muscle fatigue?
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Where to get help
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The workspace and you
Ways to manage muscle fatigue
Why muscle fatigue hurts
What is muscle fatigue?
Home
Managing muscle fatigue
Where to get help
What is muscle fatigue?When your muscles are
held tense or if you tighten them repeatedly,
they can become tired and sore.You may
experience muscle fatigue while using a computer,
or if youre doing a lot of writing, playing a
musical instrument, or playing handheld games or
texting.Your ability to cope will be affected
by mental and physical stress.This fatigue is
often known as Occupational Overuse Syndrome.
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The workspace and you
Ways to manage muscle fatigue
Why muscle fatigue hurts
What is muscle fatigue?
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Managing muscle fatigue
Where to get help
Why muscle fatigue hurtsThe rate that muscles
tire varies between people. It is caused by a
lack of blood flow in the affected
tissue.Muscles and tendons are supplied with
blood through fine vessels passing between muscle
fibres. Tense muscles squeeze these capilliaries,
and as they collapse blood flow slows.When
blood flow stops, muscles have enough stored
energy to cope with brief periods of activity.
When this is used up, the muscles work without
oxygen, leading to a build-up of lactic acid in
tissues. Lactic acid causes discomfort and
pain. The muscle pain causes neighbouring muscles
to tense up in sympathy, beginning a vicious pain
cycle.
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The workspace and you
Ways to manage muscle fatigue
Why muscle fatigue hurts
What is it?
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Managing muscle fatigue
Where to get help
Sore
No oxygen to muscles
Stop moving/tense up
The pain cycle
Immobility
No blood flow
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The workspace and you
Ways to manage muscle fatigue
Why muscle fatigue hurts
What is it?
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Managing muscle fatigue
Where to get help
Ways to manage muscle fatigueStress management
leaving assignments to the last minute stresses
your body as well as your mind!Plan your work
include a variety of tasks to allow your muscles
to do different things.Get up and stretch make
sure you hold the stretch long enough to undo
what youve done.Computer literacy learning
keyboard shortcuts means you use your mouse
less.Get fit a fit, healthy body copes better!
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The workspace and you
Ways to manage muscle fatigue
Why muscle fatigue hurts
What is it?
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Managing muscle fatigue
Where to get help
Planning your workVarying your tasks throughout
the day helps.Take breaks take a five minute
break from your keyboard every 25 minutes, and
use this time to get up and stretch!Exercise to
strengthen muscles and encourage good
circulation.Relax your eyes by looking into the
distance or closing them when you stretch.
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The workspace and you
Ways to manage muscle fatigue
Why muscle fatigue hurts
What is it?
Home
Managing muscle fatigue
Where to get help
The workspace and youMake sure your computer is
set up for you adjust your chair, monitor
height, copy holder (if you use one), and
keyboard. You should be able to work comfortably
without having to hold your wrists sharply bent,
twisting (especially your neck) to read
documents, or stretch to reach function
keys.Your chair must be comfortable, easily
adjusted, and give you good back support.Bring
your mouse as close to your keyboard as you can
this reduces strain on your shoulders and
arms.Take breaks! The best workstation can
still cause pain if you dont stop and stretch.
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The workspace and you
Ways to manage muscle fatigue
Why muscle fatigue hurts
What is it?
Home
Managing muscle fatigue
Where to get help
Workspace setup some tipsYour feet should be
flat on the floor with thighs horizontal and with
enough room to move freely.Sit back in your
chair, so your back is supported.The seat and
working surface should allow your arms to be in
an L-shape with relaxed shoulders.The keyboard
should be at the height of your elbow.Top of
the monitor should be level with your eyes.Have
materials you need in easy reach, and a
copyholder between the screen and keyboard (if
you use one).
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The workspace and you
Ways to manage muscle fatigue
Why muscle fatigue hurts
What is it?
Home
Managing muscle fatigue
Where to get help
Managing muscle fatigueWarm your hands cold
muscles and tendons have less blood flow and are
more easily injured.Relax! Let go of the mouse
and drop your arms at your sides when youre
thinking this lets the blood flow back into
your hands.Stretch make sure you get up and
stretch every half-hour or so, and hold the
stretch for 5-6 seconds to undo what youve
done.Go away! Take some time every hour or so
away from your computer.Drink lots! A
dehydrated body is more easily fatigued.
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The workspace and you
Ways to manage muscle fatigue
Why muscle fatigue hurts
What is it?
Home
Managing muscle fatigue
Where to get help
Where to get helpThe Occupational Health Nurse
runs a one-hour workshop called OOS-Busters
that gives more information on what causes muscle
fatigue/OOS, and teaches the stretches that can
both cure and prevent it. Contact the Health and
Safety Unit (extn 5538) for the time and location
of the next session. The sessions are free and
fun!The Student Health Service Nurse Educator
can come and set up workstations for postgraduate
students.The Recreation Centre can help you get
fit and strengthen your muscles to help you work
more efficiently.