4 Ways I Prevent Repetitive Strain Injuries (RSIs) as a Sign Language Interpreter
Repetitive Strain Injuries (RSIs) are a real concern for sign language interpreters. Our work demands constant, precise hand and arm movements, often for extended periods. Over the years, I’ve developed a set of habits and strategies to protect my health and ensure longevity in my career. Here are four key ways I prevent RSIs:
1. Prioritizing Ergonomics in My Workspace
Chair and Table Setup: I use an adjustable chair that supports my back and allows my feet to rest flat on the floor. My table is at a height that lets my arms move freely without overreaching or hunching my shoulders.
Neutral Positioning: I keep my wrists and joints in a neutral, relaxed position- never bent or strained. This reduces unnecessary tension and helps maintain healthy blood flow.
Lighting and Space: Good lighting ensures I can see clearly without straining, and I make sure there’s enough space to move my arms comfortably.
2. Taking Regular Breaks and Rotating Tasks
Scheduled Breaks: I follow the best practice of taking a 5 -10 minute break after every 45–60 minutes of interpreting. For longer assignments, I work with a co-interpreter to alternate and allow for recovery time.
Active Rest: During breaks, I stand up, stretch, and move around to relieve muscle tension and reset my posture.
Listening to My Body: If I feel any discomfort or fatigue, I pause and rest—never pushing through pain, as this can lead to injury.
3. Incorporating Stretching and Warm-Up Exercises
Pre-Session Warm-Ups: Before each assignment, I do a series of stretches for my shoulders, arms, wrists, and fingers. This includes shoulder shrugs, finger lifts, wrist rotations, and full arm stretches.
Finger and Hand Flexibility: I practice finger flexibility exercises, such as opening and closing my hands, finger stretches, and gentle squeezing of a stress ball. These routines help maintain dexterity and reduce fatigue.
Post-Session Cool-Downs: After interpreting, I repeat some stretches to relax my muscles and prevent stiffness.
4. Managing Workload and Stress
Setting Limits: I avoid overbooking myself and say no to assignments if I’m feeling tired or unwell. Managing my workload helps prevent both physical and mental burnout.
Continuous Learning: I stay informed about RSI risks and prevention strategies by attending workshops and reading up-to-date resources.
Self-Advocacy: If a work environment isn’t ergonomically friendly, or I need more breaks, I communicate my needs to the relevant client(s) or coordinator. My health comes first, and advocating for proper conditions benefits everyone involved.
Final Thoughts
Preventing RSIs is an ongoing process that requires awareness, discipline, and self-care. By prioritizing ergonomics, taking regular breaks, stretching, and managing my workload, I protect my body and ensure I can continue to interpret effectively for years to come. If you’re a fellow interpreter, I encourage you to adopt these habits and make your health a top priority.
Stay safe, stay healthy, and keep signing!
What are some of the ways you prevent RSIs? Have you been affected by RSIs? How have you coped?
