Office workers beware! Is tenosynovitis an occupational disease? How to prevent tenosynovitis?

   In modern society, more and more office workers experience wrist pain and finger stiffness due to long-term use of computers, mobile phones or repetitive hand movements.

Many people thought it was just a small problem at first, until one day they found that their wrists could not turn flexibly, and even felt pain when holding a glass of water, then they realized that tenosynovitis was quietly coming to them!

So, what exactly is tenosynovitis? Is it an "occupational disease"? If you are a worker who types on the keyboard for a long time every day, a designer who needs to use a mouse frequently, a social animal who is used to looking down at the phone, or even a fitness enthusiast who uses hand strength for a long time, you may become a high-risk group for tenosynovitis.

Today, let's talk about the causes, symptoms and most practical prevention methods of tenosynovitis to help you stay away from this "invisible occupational disease"!

What is tenosynovitis? The "invisible killer" of office workers

Tenosynovitis, as the name suggests, is a disease in which tendons and tendon sheaths become inflamed. The tendon sheath is a thin membrane that wraps around the tendon. Its function is to reduce the friction of the tendon during movement, allowing the fingers and wrists to operate more smoothly.

However, when a certain part repeatedly performs the same action, the tendon and tendon sheath will become inflamed due to long-term friction, resulting in local swelling, pain, and even limited movement.

Many office workers use computer keyboards and mice for a long time, causing their wrists and fingers to frequently make the same movements, which is a high-risk cause of tenosynovitis!

Common types of tenosynovitis:

Stenotic tenosynovitis (trigger finger)

This is a type of finger tenosynovitis, which usually manifests as stiff fingers, unable to straighten after bending, and even a "click" sound, as if the finger is stuck. People who use mobile phones, type or operate manually for a long time are prone to this disease.

Radial styloid tenosynovitis (mom's hand)

This type of tenosynovitis often occurs in the wrist, especially on the thumb side, and the pain extends to the forearm. New mothers are prone to this disease because they frequently hold their babies and flip the bottles, so it is called "mom's hand". Of course, people who use mice and mobile phones for a long time are also prone to infection.

Symptoms of tenosynovitis, have you been infected?

The early symptoms of tenosynovitis are not obvious. Many people just feel sore fingers or wrists, but if they are not taken seriously, the situation will gradually worsen. If you have two or more of the following symptoms, you should be alert!

Soreness or tingling in fingers and wrists: Especially when typing, writing, using a mouse or sliding a mobile phone screen, the pain is more obvious.

Local swelling and fever: The wrist or finger area will be red and swollen, and the temperature will be higher than other parts.

Finger jam or limited movement: After getting up in the morning, the fingers become stiff, or a finger is difficult to straighten after bending, and the other hand is needed to assist.

Severe pain when exerting force: For example, when twisting a bottle cap, opening a door, holding a pen to write, the wrist or finger will experience severe pain, and even unable to complete the action.

If you have these symptoms, it means that your hand has sent a "help signal"! Don't delay any longer, taking timely measures is the key.

How to prevent tenosynovitis? Hand protection guide for office workers

Since tenosynovitis is caused by overuse of wrists and fingers, the best way to prevent it is to reduce unnecessary repetitive movements and take good care of your hands. The following methods are recommended for every office worker to collect!

1. Adjust the working environment to reduce the burden on the wrist

The position of the mouse and keyboard: The mouse should be placed in a position where the arm is naturally stretched, not away from the body, so that the wrist is in a tense state. The keyboard height should be moderate to avoid the wrist hanging in the air or excessive bending.

Use a wrist pad: equip the keyboard or mouse with a soft pad to reduce the pressure of the wrist hanging in the air for a long time.

Reduce the use of touch screens: Try to reduce the time of sliding the screen on the phone, and use a computer or voice input instead.

2. Avoid long-term repetitive movements and take proper rest

Take a 5-minute break every 40 minutes of work to relax your hands and do simple stretching exercises.

Change the way you hold the pen. If you write or draw for a long time, try to use a pen that is more comfortable to hold.

Reduce the time you hold your phone. If you need to read for a long time, you can use a bracket to fix your phone.

3. Simple and effective hand stretching exercises

Take 3-5 minutes every day to do the following hand stretching exercises to effectively prevent tenosynovitis:

Wrist stretching: With your palm facing up, press down gently with one hand, hold for 15 seconds, then switch hands.

Clenching and relaxing: First clench your fist for 5 seconds, then slowly open it, repeat 10 times.

Finger stretching: Use your other hand to hold your fingers, gently pull them back, and hold for 10 seconds.

These movements can increase the flexibility of your hands, reduce the pressure on the tendons and tendon sheaths, and the effect is significant if you persist for a long time!

4. Wear a wrist guard to relieve pain

If your wrists are already sore, you can wear a wrist guard while working to reduce the burden on your wrists. The wrist guard can limit excessive bending, relieve friction of the tendons, and effectively reduce inflammation.

5. Eat a healthy diet and supplement anti-inflammatory foods

Diet is also important for preventing tenosynovitis. It is recommended to consume more of the following foods:

Foods rich in Omega-3 (such as salmon, flax seeds)-help fight inflammation and relieve pain.

Foods rich in vitamin B6 (such as bananas and chicken) - promote nerve and muscle health.

Foods rich in vitamin C (such as oranges and tomatoes) - help repair soft tissues.

Conclusion: Protect your hands and stay away from tenosynovitis!

Tenosynovitis is not an "occupational disease", but it is a "high-risk disease" for modern workers! Many people think that this is just a small problem and they can just bear with it, but long-term untreated treatment may lead to permanent joint damage, and even require surgery in severe cases.

If you are an office worker who faces a computer every day, a social animal who often looks down at his phone, or a long-term job that requires hand strength, you must learn to protect your hands!

Remember: adjust your work habits, take proper rest, and take good care of your hands to keep yourself away from the troubles of tenosynovitis and have a pair of healthy and flexible hands!