On an ordinary weekend, Aunt Li was busy with housework as usual. Laundry, cooking, cleaning – these seemingly simple daily activities can inadvertently bury hidden health risks. At first, when she felt a slight soreness in her wrist, Aunt Li thought it was just overwork, a trivial matter. But as time went on, the pain intensified and even affected her ability to hold things. Eventually, the unbearable pain prompted her to seek help from the hospital, where she was diagnosed with "Mom's Hand" – a type of tenosynovitis caused by long-term repetitive movements.
"Mom's hand" is actually a colloquial name for tenosynovitis, which is not exclusive to mothers or specific groups of people, but is a hand disease caused by long-term repetitive movements. This disease, medically known as tenosynovitis, occurs when the tendon sheath (a membrane structure that wraps around the tendon) of the wrist becomes inflamed, causing pain, swelling, and even limited hand function.
The occurrence of tenosynovitis is mainly related to the overuse of the hand or incorrect posture. Prolonged repetitive movements (e.g., typing, sewing, housework, etc.) can put constant pressure on the wrist, leading to increased friction within the tendon sheath, which in turn can lead to inflammation. In addition, the fluid in the tendon sheath decreases, and the gliding between the tendon sheath and the tendon becomes less smooth, which is also a significant cause of pain and discomfort.
Typical symptoms of tenosynovitis include pain and swelling in the wrists or fingers, especially after waking up in the morning or after a long period of immobility. Patients may experience increased pain when holding objects and discomfort even when performing light activities. In severe cases, hand function may be limited, affecting daily life and work.
Observations of people of different ages and occupational backgrounds have shown that tenosynovitis is not an isolated phenomenon. It reflects a common problem in modern lifestyles: repetitive hand activities over long periods of time. Whether it's using a mobile phone, a computer, or doing household chores for long periods of time, can be triggers.
Before diving into how to protect our wrists, it's crucial to identify those risk factors that can lead to tenosynovitis. By understanding and avoiding these risk points, we can effectively prevent this common but distressing disease.
Repetitive movements are one of the main causes of tenosynovitis. Whether it's typing, knitting needles, cooking, cleaning, or any other form of repetitive wrist activity, it can put constant pressure on the wrist's tendon sheath, which can trigger inflammation. To reduce the risk, it is advisable to change the type of activity regularly, avoid performing the same movement for long periods of time, and intersperse wrist stretching and strengthening exercises.
Incorrect wrist posture not only increases the risk of tenosynovitis, but can also lead to other wrist conditions. For example, holding an object at an unnatural angle for long periods of time, or keeping your wrist stiff during keyboard and mouse use, can cause unnecessary stress on the tendon sheath. Improving workstation layouts, using ergonomic aids, and regularly adjusting wrist posture can significantly reduce these risks.
Although tenosynovitis is not a genetic disorder, some people may be more susceptible to developing tenosynovitis due to genetic factors, such as those born with narrower tenosynovial channels. In addition, the natural wear and tear of the wrist's tendon sheath as we age may also increase the risk of tenosynovitis. Although we can't change genetics and age, knowing this helps us take precautions from other aspects.
Certain health conditions, such as abnormal glucose metabolism (diabetes) and increased blood pressure in the systemic arteries (hypertension), may indirectly increase the risk of tenosynovitis. These conditions can affect the body's inflammatory response or cause fluid to build up, which can increase pressure on the wrist. Maintaining overall health and managing these conditions can help reduce the incidence of tenosynovitis.
Prolonged repetitive hand movements are one of the main causes of tenosynovitis. For this reason, it is essential to adjust the way you do your daily household activities. For example, when sweeping floors or cleaning windows, try to keep your wrists in a natural position and avoid staying in the same position for long periods of time. When using the tool, choose a handle that is ergonomically designed to reduce wrist twisting.
Simple wrist stretching and strengthening exercises can significantly reduce the risk of tenosynovitis. Taking a few minutes a day to perform movements such as wrist rotation and finger stretching not only improves hand dexterity, but also strengthens wrist and forearm muscles, reducing the risk of injury.
There are many aids on the market that are specifically designed to reduce hand fatigue, such as non-slip gloves, wrist braces, etc. These tools provide extra support and reduce strain on your wrists while doing household chores. In addition, the use of power tools instead of manual operations, such as electric mixers instead of manual mixing, can also effectively reduce the burden on the hands.
Make sure to give your wrist proper rest after continuous hand work. For example, for every 20 minutes of work, take a 5-minute break and do some wrist relaxation movements. Such intervals not only reduce wrist fatigue, but also improve work efficiency.
For people who frequently perform repetitive hand movements, such as housewives, data entry workers, etc., seeking occupational health consultation is a good option. Professionals can provide customized preventive measures and recommendations to help you better protect your wrist health.