Repetitive Strain Injuries (RSIs) are a real concern for Sign Language Interpreters (SLIs). The work of interpreters demands constant, precise hand and arm movements, often for extended periods. Experienced SLIs have developed a set of habits and strategies to protect their health and ensure longevity in their careers. Here are four key ways to prevent RSIs:
1. Prioritizing Ergonomics in The Workspace
- Chair and Table Setup: Use an adjustable chair that supports your back and allows your feet to rest flat on the floor. Your table should be at a height that lets your arms move freely without overreaching or hunching your shoulders.
- Neutral Positioning: Keep your wrists and joints in a neutral, relaxed position —neither bent nor strained. This reduces unnecessary tension and helps maintain healthy blood flow.
- Lighting and Space: Good lighting ensures you can see clearly without straining, while you make sure there’s enough space to move your arms comfortably.
2. Taking Regular Breaks and Rotating Tasks
- Scheduled Breaks: Follow the best practice of taking a 5 -10 minute break after every 45–60 minutes of interpreting. For longer assignments, work with a co-interpreter to alternate and allow for recovery time.
- Active Rest: During breaks, stand up, stretch, and move around to relieve muscle tension and reset your posture.
- Listening to Your Body: If you feel any discomfort or fatigue, pause and rest—never pushing through pain, as this can lead to injury.
3. Incorporate Stretching and Warm-Up Exercises
- Pre-Session Warm-Ups: Before each assignment, do a series of stretches for your shoulders, arms, wrists, and fingers. This includes shoulder shrugs, finger lifts, wrist rotations, and whole arm stretches.
- Finger and Hand Flexibility: Practice finger flexibility exercises, such as opening and closing your hands, finger stretches, and gently squeezing a stress ball. These routines help maintain dexterity and reduce fatigue.
- Post-Session Cool-Downs: After interpreting, repeat some stretches to relax your muscles and prevent stiffness.
4. Managing Workload and Stress
- Setting Limits: Avoid overbooking yourself and say no to assignments if you are feeling tired or unwell. Managing your workload helps prevent both physical and mental burnout.
- Continuous Learning: 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 you need more breaks, communicate your needs to the relevant client(s) or coordinator. Your 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 your workload, you can protect your body and ensure you can continue to interpret effectively for years to come. If you’re a fellow interpreter, I encourage you to adopt these habits and prioritize your health.
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?
(Beautiful -D)
