Preventing Arts & Crafts based RSI

Why RSIs from Arts & Crafts?

RSI (repetitive strain injury) is the curse of knitters, sculptors, painters, artists and gardeners throughout the world. It can usually be traced to surface knots (myofascial trigger points) and micro tears on the forearm flexor/extensor muscles as a result of awkward limb posture, overloading or bending of the wrist and/or overuse of the hands & fingers. The injured muscles contract over time and stretch the connecting tendons, resulting in localised pain, inflammation, stiffness, tingling or numbness in the elbows, wrists or fingers.

Click on any of the page links below to learn how Powerball can quickly help to rehabilitate your own specific RSI condition:






How does Powerball treat Repetitive Strain Injuries? 

Powerball’s non-impact resistance is the perfect antidote to inflamed tendons, joints & muscles effected by RSI. The unique isometric resistance generated by the spinning rotor quickly loosens and strengthens all of the major muscle groups within the upper limbs. Using Powerball dramatically increases blood flow along the entire arm, bringing collagen healing nutrients and oxygen to the damaged muscle and tendon tissue while also stimulating synovial fluid production in the wrist, elbow and shoulder, helping to lubricate all joints and bring increased flexibility & mobility from finger tip to shoulder.

What does the physical therapist say?

Colm Murphy is an IATB physical therapist, lecturer in anatomy, & professional tennis coach. Colm is an expert in rehabilitation, musculoskeletal anatomy & analysis and works closely with elite level athletes. Colm designed our carpal tunnel rehabilitation & strengthening programmes.


Follow our physio designed rehabilitation and strengthening programmes

At Powerball we have physio designed programmes that can be found at the bottom of the page. Download our wrist programme here.

How it works

Powerball is the home of gyroscope exercisers. A Powerball has a rotor (green wheel) which spins on its axis creating resistance against the user. This resistance is created by the rotor as you turn your wrists which is known as gyroscopic precision (feels like gravity working against you). The faster the rotor spins the more resistance there is against the user. This resistance is purely isometric which is ideal for rehabilitation.

9 Reasons why Powerball?

  • Cuts rehab times
  • Cures & protects against RSI’s
  • Strengthens/stretches muscles & tendons
  • Increases joint flexibility & mobility
  • Repairs scarred tissues
  • Increases Blood Flow
  • Non-impact – Isometric resistance exercise
  • Physio designed elbow rehab exercises
  • Physio designed elbow rehab programme


Physio Approved. Customer Tested.

  • Approved by physios and Chiropractors
  • 1000’s of five star reviews
  • Over 4 million sold worldwide

How to start Powerball


Customer Review

Recommended Equipment

Choose the powerful, handheld gyroscopic hand exerciser that’s right for you.

  • 280 Pro Cord-Start, Speed Meter, Drop Resistant, 18,000rpm

  • 280 Autostart Classic Auto-Start, Drop Resistant, 18,000rpm

Follow Guidelines

Extensive, easy to follow exercise guidelines to help with your rehab and strengthening.

Week 1:
An initial workout of 3 x 30 seconds spin sessions with a 1 minute break between each, repeated on alternate days. Use your first session to establish the RPM at which you are challenged but can still maintain a solid grip on the ball.
Week 2: 3 x 30 second spin sessions with a 1 minute break between each, repeated daily.
Week 3:3 x 60 second spin sessions with a 1 minute break between each, repeated on alternate days
Week 4: 3 x 60 second spin sessions with a 1 minute break between each, repeated daily.

Initial spin speed is determined by your personal strength and fitness level as well as whether you’re using the ball to rehabilitate a pre-existing injury or to help build muscle strength - always begin conservatively until you fully establish the spin speed at which your muscles are being challenged yet can still maintain a solid grip on the ball.

Progress is achieved by increasing duration and spin speed in conjunction with a regular exercise schedule. Should you experience any discomfort while exercising with Powerball® or Powerspin®, speak to your doctor or other qualified healthcare practitioner to get the best advice and support.

Watch Exercises

Practice these short, physio-designed rehabilitation and strengthening exercises.

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