How to relieve tenosynovitis on your own

　　Nowadays, long-term use of mobile phones and computers has become the norm, and many people have begun to experience problems such as sore wrists and stiff fingers. This is likely to be caused by tenosynovitis. Although tenosynovitis is not fatal, repeated pain and limited movement can seriously affect the quality of life. Fortunately, most mild tenosynovitis can be relieved with scientific self-care. So, how to do it? The following is a detailed introduction to simple and effective home relief methods.

Causes of tenosynovitis

　　1. Chronic strain is the main cause

　　Repeating the same action for a long time (such as typing, playing with mobile phones, doing housework) will cause frequent friction between tendons and tendon sheaths, leading to congestion, edema, and thickening of the tendon sheaths, and trigger aseptic inflammation. Especially when the amount of activity of the hands and wrists is too large, strain accumulation will occur faster, which is a high incidence factor for office workers and houseworkers.

　　2. Induced by trauma or cold

　　Sudden trauma (such as wrist sprain, finger poke) may directly damage the tendon sheath, which may easily lead to inflammation if not recovered in time.； Long-term cold exposure will lead to poor local blood circulation, decreased elasticity of tendons and tendon sheaths, and increased frictional resistance, thereby inducing pain and limited activity.

　　3. Basic diseases or age factors

　　In patients with rheumatoid arthritis, diabetes, etc., tendon sheaths are susceptible to degenerative changes and are more likely to cause inflammation.； As middle-aged and elderly people age, tendons and tendon sheaths gradually age, and their elasticity and wear resistance decrease. Even mild activities may induce tenosynovitis.

How to relieve tenosynovitis on your own

　　1. Rest and brake to avoid aggravation

　　The first step is to "shut down" the affected area. Reduce repetitive hand movements, such as using the mouse less, pausing knitting, or holding the phone for long periods of time. If necessary, you can wear wrist guards or finger rests to limit joint movement, reduce tendon friction, and help inflammation subside.

　　2. Hot compress promotes blood circulation

　　Apply hot compress 3-4 times a day for about 20 minutes each time. You can use a hot towel, hot water bottle or therapy lamp to irradiate the affected area. Hot compress can relax muscles, relieve stiffness, accelerate local metabolism, and help eliminate edema and pain. Be careful that the temperature is not too high to avoid burns.

　　3. Use topical drugs rationally

　　You can apply ibuprofen ointment, musk strong bone ointment and other anti-inflammatory and analgesic ointments to directly apply to the painful area to relieve discomfort. It is recommended to clean the skin before use and apply according to the instructions.

　　4. Keep warm and avoid catching cold

　　Cold can worsen blood circulation and worsen symptoms. In winter, you should especially pay attention to keeping your hands warm and avoid contact with cold water. It is recommended to wear gloves when washing dishes and laundry.

　　5. Adjust living habits

　　Maintain a correct posture and keep your wrists as flat as possible when working, not hanging in the air； Get up every 30-60 minutes to move your fingers and wrists and do gentle stretching exercises to prevent accumulation of strain.

Methods to prevent tenosynovitis in winter 1. Keep key areas warm

　　When going out or working in winter, wear warm gloves on your wrists and fingers to avoid direct exposure to cold air； Avoid air conditioning and heating blowing directly on the joints indoors. When sitting for a long time, you can cover your wrists with a thin blanket to prevent colds from slowing down blood circulation and reducing inflammation triggers.

　　2. Avoid overstrain and relax regularly

　　Reduce long-term repetitive movements, stop activities every 30-40 minutes, and do wrist flexion and extension, and finger stretching (hold each movement for 10 seconds, repeat 5 times)； When doing housework, choose warm water to avoid cold water irritation. Wear rubber gloves when necessary to reduce the burden on joints.

　　3. Enhance protection and moderate exercise

　　Wear protective equipment such as wrist guards to provide support for the wrist and reduce friction injuries during activities； Perform 5-10 minutes of hand exercises every day, such as clenching fists to relax and rotating wrists, to promote local blood circulation, enhance the flexibility of tendons and tendon sheaths, and reduce the risk of disease.

　　Mild tenosynovitis usually resolves within a few weeks with the self-management described above. However, if there is persistent severe pain, the finger "stuck" and snaps, and cannot bend or straighten normally, it means that the inflammation is serious or has developed into "trigger finger", and you should seek medical treatment in time. The doctor may recommend closed treatment or surgical release to avoid worsening of the condition. Early detection, early rest, and early intervention are the most effective "good medicine" against tenosynovitis.