Help your fingers move flexibly! Tips for preventing tenosynovitis

Speaking of tenosynovitis, everyone may be familiar with it. Tenosynovitis is what we often call "trigger hand", "mom hand", "cell phone hand", etc. Tenosynovitis is a common tendon disease, which is usually caused by repetitive activities, improper posture, excessive use of tendons, etc. Due to changes in modern work and living habits, tenosynovitis has become an increasingly common health problem. So what are the typical symptoms of tenosynovitis? How to prevent tenosynovitis in daily life?

What are the symptoms of tenosynovitis?

1. Pain

The classic symptom of tenosynovitis is localized pain that worsens with movement or muscle exertion and may be dull, stabbing, or aching.

2. Swelling of the affected area

In rare cases of tenosynovitis, the muscles or tissues around the affected area may swell, and local swelling and nodules may be felt when touched.

3. Movement disorders

Tenosynovitis affects the movement function of the associated muscles. When affected by inflammation, a feeling of jamming, tightening or rubbing may occur, resulting in limited movement and difficulty completing normal movements.

4. Redness, swelling and fever

In rare cases, infectious tenosynovitis is caused by bacterial infection of the sheath. Redness, swelling, and tenderness may occur around the affected area, and sometimes even mild local fever.

The onset of tenosynovitis is closely related to individuals and their daily living habits. The following groups should pay special attention to whether they have tenosynovitis:

1. People who frequently use their hands to do repetitive work, such as secretaries, programmers, restaurant waiters, musicians, athletes, etc.

2. For people who use keyboards, computers and electronic devices for a long time, operating the mouse and keyboard may cause the wrists and fingers to remain in a twisted state for a long time, increasing the chance of tenosynovitis.

3. Tool users, such as hammers, drills, screwdrivers, etc. Due to frequent repetitive work and force on the hands, chronic injuries and tenosynovitis are likely to occur.

4. People who play musical instruments, play ball, lift weights, and other activities that require muscle use for a long time.

5. Middle-aged and elderly women who often do housework and mothers who often hold their children.

So how do you prevent tenosynovitis in your daily life? Here are a few tips:

1. Adjust the way you work

Continuous working time should not be too long. After work, you can gently massage your fingers and wrists, and soak your hands in hot water.

2. Adjust your working posture

For people who need to use computers, mobile phones and hand strength for a long time, they should pay attention to adopting the correct working posture, try to keep their hands balanced and not hanging in the air, and they can also adjust the seat height to reduce the risk of excessive pressure on parts of the body.

3. Keep your hands warm

When washing clothes or doing housework in winter, you should pay attention to keeping your hands warm. It is best to use warm water for washing clothes and wear gloves when doing housework to prevent your hands from getting cold. At the same time, when cooking and cleaning, you should pay attention to the correct hand posture, do not use too much force on your wrists and fingers, and do not work continuously for too long.

4. Exercise your wrists moderately

After using your fingers and wrists for a long time, you can do some hand exercises to increase the flexibility of your wrist joints and prevent tenosynovitis:

Wrist stretch: Straighten your arms, turn your palms outward, and use your other hand to gently stretch and pull your wrists. Hold for 15-30 seconds and repeat 3 to 5 times.

Wrist flexion and extension exercise: Straighten your arms, palms facing down, use your other hand to gently stretch and pull your wrists, stretch your fingers downward, hold for 15-30 seconds, then stretch your fingers upward, also hold for 15-30 seconds, and repeat 3 to 5 times.

Wrist rotation exercise: Stretch your arms with your palms facing down. Use your wrist as the axis and slowly rotate your wrist. First, rotate it a few times clockwise, then a few times counterclockwise, 3 to 5 times in each direction.

Grip Exercise: Use a soft grip ball or a soft sponge, hold the ball or sponge, squeeze hard and hold for 5 seconds, then release, repeat 10 to 15 times.

Wrist flexion exercise: Use your other hand to gently pull your wrist and bring your palm toward your back. Hold for 15-30 seconds and repeat 3 to 5 times.

5. Heat

For areas where you are already experiencing mild muscle discomfort, you can use heat to reduce inflammation and pain.

6. Take a hot bath

Hot baths can improve blood circulation, relax muscles and tendon sheaths, and help prevent the occurrence of tenosynovitis.

7. Use herbal remedies

Some Chinese herbal medicines have anti-inflammatory and analgesic effects and can help prevent and relieve symptoms of tenosynovitis, but before using herbal medicines, you need to consult a doctor or Chinese medicine pharmacist for advice.

8. Pay attention to symptoms

Pay close attention to the condition of your hands. If you experience symptoms such as pain, swelling, or limited mobility, take timely measures, such as resting your hands, using medication, or seeking medical help.

Tenosynovitis is a common hand disease. By taking appropriate preventive measures, we can prevent the occurrence of tenosynovitis to a certain extent. At the same time, we also remind everyone that if related symptoms occur, do not abuse drugs, seek medical attention in time, and receive treatment under the guidance and supervision of a doctor.

(Wang Lingxiao, the Third Hospital of Hebei Medical University)