Managing Recurring Wrist Tendonitis: Tips for Relief and Recovery - Orthopedics

Dr. Huang Longde reply Orthopedics

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Hello, Zhang Shuchin: Computer professionals often experience significant stress on the neck, back, shoulder joints, elbow joints, wrist joints, and fingers due to prolonged sitting while handling computer data.
This can lead to computer-related occupational diseases such as muscle fatigue, stiffness, pain, tendonitis, tendon strains, and nerve compression (such as carpal tunnel syndrome).
Therefore, it is essential to pay attention to whether computer-related equipment is ergonomically designed and to maintain correct computer working postures to effectively reduce the occurrence of computer-related occupational diseases.
1.
What is tendonitis? When a tendon is subjected to pulling, wear, excessive pressure, or overuse, it becomes inflamed and causes pain, which is referred to as "tendonitis."
2.
What causes tendonitis? Chronic tendonitis is not caused by external injuries but results from maintaining or repeatedly performing specific movements over an extended period.
Common clinical sites of occurrence include:
(1) The shoulder, where rotator cuff tendonitis is most common, presents with deep, stabbing pain in the shoulder joint that radiates to the back of the shoulder or the outer arm.
It affects specific directional movements of the shoulder and is prevalent among athletes, teachers, homemakers, and workers who must lift objects.
(2) The elbow, where extensor tendonitis and flexor tendonitis, commonly known as tennis elbow and golfer's elbow, occur.
Symptoms often include a feeling of weakness in the hand rather than soreness, making it difficult to grip or lift objects.
Patients may believe the issue lies in the fingers or wrist but cannot pinpoint the pain, which actually originates from the elbow's muscle groups.
This condition is common not only in athletes but also in musicians, artists, healthcare workers, and laborers.
(3) In the lower limbs, conditions such as fascia lata tendonitis and sternocleidomastoid tendonitis may occur, potentially leading to sciatica.
3.
How is tendonitis treated? The treatment of chronic tendonitis should be staged:
(1) During the acute phase or flare-up phase (characterized by redness, swelling, heat, and pain), follow the "RICE" principle: R=rest, I=ice, C=compression, E=elevation.
(2) In the chronic phase, treatment should be divided into medium- and long-term plans:
1.
The medium-term plan aims to treat inflammation, improve muscle spasms and atrophy, restore joint range of motion, and enhance muscle elasticity and flexibility.
2.
The long-term treatment plan includes ongoing strength training and muscle re-education.
(3) Additionally, analyze the load points in work or posture and seek to improve them; if necessary, consider changing job responsibilities.
4.
Methods to alleviate tendonitis:
(1) Allow muscles to rest or switch activities.
If you develop tendonitis due to work, consider taking one or two days off to prevent prolonged pain.
If tendonitis is exercise-induced, switch to a different type of exercise.
(2) Use ice and elevate the affected area.
This method can help control inflammation and redness during the acute or inflammatory phase.
(3) Wear wrist or knee braces.
Elastic supports can provide some support and warmth, which is beneficial during and after exercise.
(4) Apply heat after the acute phase.
Use a warm, damp towel on the affected area, cover it with plastic wrap, then apply a heating pad, securing everything with an elastic bandage.
Maintain this for 2-6 hours, but be cautious to avoid burns by not setting the heating pad too high.
(5) Take short breaks.
Resting periodically is an effective way to relieve muscle tension while working.
If your posture is incorrect, it can easily lead to tendonitis, especially if you spend all day typing on a keyboard, which can cause wrist and arm issues.
Therefore, taking breaks while working is crucial.
(6) Do not ignore any bodily signals.
You should not push through pain while exercising unless permitted by a physician or physical therapist.
If the pain is severe and you continue to strain your tendons, they may tear, leading to prolonged rest, surgery, or even permanent damage.
(7) Pay attention to computer-related equipment and correct computer working posture:
1.
Keyboard: When typing, keep your elbows at a 90-degree angle, relax your shoulders, and rest them on the armrests.
Your wrists should rest on a wrist support or other supportive design to avoid shoulder pain and wrist tendonitis.
2.
Mouse: The mouse should be at the same height as the keyboard and as close to your body as possible.
When moving the mouse, use your upper arm muscles to move your forearm, rather than relying solely on wrist strength to avoid wrist tendonitis.
It is best to use an elbow support.
3.
Others: Computer workers should take a 5-10 minute break every hour to perform simple office stretches to prevent muscle fatigue and pain or tendonitis from prolonged muscle contractions.
(8) Seek specialized medical treatment.
For any condition, it is advisable to consult a specialist for the most appropriate treatment to avoid delaying optimal care.
The above provides some knowledge related to tendonitis, hoping it will be helpful to you, and wishing you a speedy recovery!

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Reply Date: 2002/08/30