In our daily life, many people may have had the experience that Xiao Ming is a senior programmer who needs to stare at the computer screen for a long time to write code every day. Recently, he has begun to feel a dull ache in his right wrist and his fingers often feel a little numb when operating the mouse. At the beginning, Xiao Ming didn't pay much attention to it, thinking that it was just because of the pressure of work. However, as time went on, this discomfort became more and more frequent, and sometimes even affected his productivity.
One night, Xiao Ming was watching TV with his family, and couldn't help pinching his right wrist with his hand, and his wife Xiaoli saw something abnormal: "Do you often feel numb and sore lately?" It may be tenosynovitis. Xiao Li once heard about similar symptoms in a health show, and immediately reminded Xiao Ming to go to the hospital for a check-up. Hearing his wife's suggestion, Xiao Ming felt a little uneasy, but also realized that he might need to take this issue seriously.
A common cause of tenosynovitis
Tenosynovitis is an inflammatory disease caused by long periods of time, frequent repetitive movements of the hand, or incorrect hand posture. It mainly affects the tendon sheaths of the wrist area, which are responsible for protecting and stabilizing the muscular and skeletal structures of the hand during movement.
Frequent use of electronic devices
In modern society, many people use computers, tablets or mobile phones for a long time, just like Xiao Ming. These devices put our hand muscles and tendon sheaths in a state of tension for a long time, especially the way the keyboard and mouse are operated, which can increase the pressure and burden on the hand.
Repetitive hand movements
In addition to electronic devices, there are many occupations or actions in daily life that increase the risk of tenosynovitis. For example, assembly workers, instrument players, cooks and other occupations need to perform repetitive hand movements for a long time, and their wrist and hand muscles are more stressed, which can easily lead to the occurrence of tenosynovitis.
Incorrect posture
Incorrect hand posture is also an important factor in tenosynovitis. For example, excessive flexion or hyperextension of the wrist during prolonged mouse use, lack of good support and relaxation, can increase the pressure and risk of injury to the tendon sheath of the hand.
Lack of proper rest and relaxation
Prolonged use of hand muscles and tendon sheaths without proper rest and relaxation will lead to the accumulation of fatigue and the risk of injury in the hand. This is often overlooked when people are busy with work or other activities, which further exacerbates the occurrence and worsening of tenosynovitis.
Effective actions to relieve the symptoms of tenosynovitis
Simple exercises to stretch your fingers and wrists
Stretching exercises for the fingers and wrists are very effective in relieving tenosynovitis symptoms. These movements help to improve hand flexibility and circulation, reducing inflammation and pain. Here are some simple but effective actions:
Finger stretching exercises: Place your palms on the tabletop and slowly stretch each finger towards the back, hold for a few seconds, then easily lower. Repeat this a few times, trying to relax your hand muscles each time.
Wrist Rotation: Extend your arm with your palm up and start doing a small range of wrist rotations, 10 to 15 times clockwise and 15 times counterclockwise. This action can effectively relax the muscles and structures around the tendon sheath and reduce pain.
Finger Confrontation Exercise: Place the palms of both hands together, hold the fingers of one hand against the fingers of the other hand, and press upwards while letting the fingers of the other hand press down. Hold for 10 seconds, then repeat with another hand. This action helps to strengthen the muscles and flexibility of the fingers.
Wrist movement and rotation
In addition to finger exercises, wrist movement and rotation are also important parts of relieving tenosynovitis symptoms. Here are some suggestions:
Wrist Extension: With the palm facing up, gently pull the wrist down with the other hand until you feel a slight stretch. Hold this position for 15 to 20 seconds, then relax. Repeat several times.
Wrist rotation: With your arms straight and palms facing up, start a small range of wrist rotations, 10 to 15 times clockwise and counterclockwise, respectively. This movement promotes flexibility and blood circulation in the wrist joints, helping to reduce inflammation and pain.
Practical advice and considerations
There are also some practical tips and precautions to help better alleviate the symptoms of tenosynovitis and prevent exacerbations:
Take regular breaks and interactives: If your work or activity requires you to use your hands for long periods of time, it's important to take regular breaks and do some hand relaxation and stretching exercises at regular intervals.
Pay attention to hand posture: It is important to maintain proper hand posture when using electronic devices or performing repetitive tasks. Avoid over-flexing or over-extending the hand to reduce the risk of tendon sheath damage.
Application of hot and cold compresses: When you feel pain or swelling in your hands, try alternating hot and cold compresses to relieve inflammation and relieve pain. Warm compresses help relax muscles, while cold compresses reduce inflammation.
Avoid hand shocks and shocks: Try to avoid shocks and shocks to your hands, such as using vibrating tools or striking objects violently, which can worsen tenosynovitis symptoms.
Seek professional treatment: If your tenosynovitis symptoms are severe or prolonged, it is important to seek professional medical advice and treatment promptly. Your doctor may recommend physical therapy, medication, or other appropriate interventions.
Through the above actions and suggestions, we hope to help the audience better understand and cope with tenosynovitis, so as to improve hand health and quality of life. Regular hand care and proper precautions are key to preventing tenosynovitis and are important means of reducing recurrence.