Tendonitis, the tendon sheath is a sheath-like structure that wraps around the tendon. When the inner layer of the tendon sheath is repeatedly rubbed excessively, it causes inflammation and edema in the tendon sheath and tendon, and the fibrous sheath wall thickens to form a narrow ring, which results in pain and movement disorders due to the narrowing of the pathway through which the tendon moves within the tendon sheath, which is called tendonitis. How can it be prevented? You can follow the methods below and choose the ones in which you can easily do.
1.Wash your hands with warm water
Make the habit of washing your hands with warm water after working, not cold water, move your hands at the right time and massage yourself. With this disease, it is important to treat early, so as not to delay into chronic.
2.Rotate your wrist
When the stabbing pain starts, you can do some gentle hand exercises to relieve the pain. Rotating the wrist is one of the simple exercises. Rotate your wrist for about 2 minutes. It can exercise all the wrist muscles, restore blood circulation, and eliminate the bending posture of the wrist, which often causes wrist pain and other symptoms. For long-term ambulatory office workers, should use the correct working posture, try to make the hands balanced, wrists can touch the real thing, do not hang.
3.Raise your arms
When you rest, avoid making the hands below the shoulders. Support your elbows with the desktop, or lean your elbows on the handle of the chair. Keep your hands facing up. This is a beneficial resting position. Raise your hands above your head and rotate your wrists as you rotate your arms. This helps your shoulders, neck and upper arms to adjust their position.
4. Regular exercise
It is important to exercise and loosen all sore muscles every day, even if you do not feel pain. The local exercises described earlier should be practiced at least four times a day.
5.Ice packs
Ice can reduce swelling in the acute stage. Do not use hot packs on the wrist to avoid expanding the swollen area.
6.Fist clenching exercise
Gently clench your fist, then open it up and straighten your fingers. Repeat this exercise to help relieve the tingling pain.
7.Avoid sagging arms
When sleeping, keep your arms close to your body and do not bend your wrists. If you let your hands hang on the side of the bed, it will increase the pressure on your hands.
8.Use tools carefully
When using tools, do not concentrate the pressure on the base of the wrist. Try to use the elbow and shoulder.
9.Eat more vegetables
Eat more vegetables, such as greens, bok choy, celery, etc. Eat more protein and calcium-rich food and lean meat, chicken, eggs, soy milk, etc.
10.Eat more fruits
You can eat some oranges, apples, raw pears, hawthorn, etc., to supplement vitamins and balanced nutrition.