Avoiding Repetitive Motion Injury

As I mentioned yesterday, theinterpretersfriend.com is down permanently.

I have been able to find a new copy of the overuse syndrome paper written by Gary Sanderson. It is a pdf linked here.

And here is a part of the article, originally published in the 1980's, in case we lose it again. It may be old, but many of the suggestions are still valid.

"...In order for most interpreters to keep their heads above water financially, we have to interpret any and all assignments to pay for normal living expenses such as health insurance and rent. Instead of heeding the warning signs our bodies have been giving us, we have kept on working and working (and still do) "just in case." "Just in case" there is no work next week or "just in case" spring break is coming up. The list of "just in case's" is endless. So interpreters work all day, every day, and "just in case" interprets a few night jobs too...."

Read the article, see if it fits your circumstances. Find ways to rest and ways to warm up and cool down. As Gary said, we must start to think of ourselves as athletes using muscles and tendons in ways uncommon to the non-interpreter (unless they are perhaps word processors and computer-philes)


Here are the exercise suggestions (signer-cises) developed at California State University Northridge as a result of their study.


General tips
Avoid signing when hands are cold.

Exercise and stretch in non-painful ranges (know the difference between "stretch" and "pain").

There should be no pain after stretching or exercising.

Warm-up exercises
Open and close your fists rapidly 5-10 times.

Circle your wrists counter clockwise and clockwise 5-10 times in each direction.

Spread and close your fingers 5-10 times for each hand.

Sign the alphabet at a moderate speed once.

Shake your hands out. This should be done anytime hands feel tight

Stretching exercises
Place hands in prayer position with only your fingertips touching, lift elbows and press your fingers in a backward direction. Hold for 5 seconds and repeat 5 times.

Put your arm out straight with your palm facing down, bend at wrist and push down on the back of your hand with your opposite hand. Hold for 5 seconds and repeat 5 times then change hands.

Put your arm out straight with your palm facing up, push your fingers downward with your opposite hand (wrist should bend backward). Repeat 5 times, holding for 5 seconds. Change hands.

If any of these exercises or activities causes you pain, stop.

Developed by: Janet Yapp, R.P.T. of California State University, Northridge, California
1 December 1984

Avoiding Repetitive Motion Injury

Today's advice? Maryanne says Relax, just do it!

Many of us are over-achievers, working long hours and scheduling assignments back-to-back. What do we do to keep balance in our lives? What do we do to relax and find time for us?

I am as guilty as the rest. In addition to owning Accent on Interpreting, I am a full time staff Interpreter for Tulsa Community College, teach part-time in their interpreter education program and am helping to raise three teenagers. So, yeah, time for me sometimes gets hard to find.

I am a fanatic for budgeting and time management. I do as much "right now" as I can- meaning as soon as I see something that needs doing, I try to do it - if I wait, I may forget or get too busy. This works for everything from returning business calls to doing the morning dishes. Additionally, I am a voracious list maker: if I can't do it "right now" it gets on my list. Then I get an inordinate joy out of crossing things off that list.

But none of that covers decompression. What do I do to relax?

Well, I write stories. I can't promise any of them are any good, but they are characters I care about in a world of my making where the challenges they confront actually help me keep my life in perspective, or even help me resolve issues I am facing.

I play with my nintendo ds: Sims: castaway is my current favorite. There is something about putting someone through the paces of collecting enough coconuts to survive and keep the monkeys from stealing their meager belongings that again keeps my life in perspective.

I go to Disneyland. Often. Oh, not the real one. At these prices, I can't afford the flights. I take virtual vacations, watching you tube or our own home videos of trips to the Happiest Place on Earth.

I guess you can say I escape. I take a mental health break from the here and now and go to a there and then. It makes the here and now a little more bearable, refreshes my mind and spirit, and rejuvenates my outlook.

But sometimes escape is not the answer. Then, I walk. I am trying to lose weight (mmmm, white gravy was an evil thing to discover when I moved to Tulsa!) I am not making huge progress - I think I average about a pound a week. But I am walking and averaging three miles a day. I am working toward those magic 10,000 steps!

And I spend time at the Arkansas river, reveling in the magic of God's creation as it winds it's way around my adopted hometown.

Finally, I enjoy morning coffee with any friends I can track down. A good laugh with a friend can resolve more in twenty minutes than all the stories, amusement park rides, games or strolls I use to fill my spare time.

I don't expect any of these will necessarily work for you. But do look at what lightens your load. Whether it is a chat with God or a chat with a friend, make sure you make time for it.

Your family, your clients and your own spirit will thank you.

Avoiding Repetitive Motion Injuries

Truthfully, I don't know there is a way to avoid them - and I am not even sure they still go by that label. But you all know the injuries of which I speak:

The sore shoulders, hands, wrists and necks.
The stiff muscles after a long day.
The pain expereinced doing normal day-to-day tasks.

I've been on disability a few times due to injury onthe job. And a few times the injuries came off the job but I can promise you were directly related.

But that isn't the point of this post. The point is to try an davoid injury for as long as possible.

Since this will be another of those continuing series, I will start small:

Learn to schedule in break time!

Many interpreters I know, especially those who are just starting out and trying desperately to make al iving or develop a clientele, will work many hours back to back allowing just enough time between assignments to drive across town.

This is begging for an injury.

First of all, interpreting uses a lot of small motor movements - much in the same way computer operators do. Fingerspelling is not much different from typing if you think about it. Add to it that many interpreting assignments require us to sign in a small space, or sit in uncomfortable chairs and ergonmonics are not on our side. Finally, consider the vibrations that run from the steering wheel through our hands and arms as we drive across town - not exactly as comforting as a massage.

So difficult as it is to take the time off, your bosy will feel the better for it. Schedule yourself a good half hour off between driving and the assignment or the assignment and driving. Schedule walking breaks if you sit a lot.

And speaking of schedules I have to jet - so citations next time.

Be safe!