How to prevent mouse hands by using the computer every day

Core tip: "Volleyball players stick adhesive tape to wrist guards, we face the computer every day, how to prevent mouse hands?" "When using a computer, there will be a "mouse hand", is it possible to put adhesive tape to prevent it?

In this regard, Ye Minsun, chief physician of the Department of Surgery of Fujian Provincial Geriatric Hospital (North Hospital of Fujian Provincial Hospital), said that the adhesive tape tied to the knuckles of volleyball players mainly plays a supporting role, which can reduce the probability and degree of wrist injuries of athletes, and it is best for ordinary people not to stick them. Ye Minsun said that in daily life, due to various movements and improper habits, it is easy to hurt wrists or other parts, of which a relatively high proportion is tenosynovitis, mouse hand, and tennis elbow. He said that with the widespread use of computers and touch-screen electronic devices, the number of patients with mouse, hand and tenosynovitis has also increased significantly.

Tenosynovitis is an aseptic inflammation of the tendon sheath caused by force, wear, etc. It is mainly manifested by pain in the fingers or palms, local fever, pain in straightening or curvature, and if the infection spreads to the subcutaneous tissue, it will be accompanied by redness and swelling. Weightlifters, carpenters, housewives, cooks, etc. are all at high risk of tenosynovitis.

The mouse hand is more common in young people, when using the computer, the tendons and ligaments are in a fixed position for a long time, which causes spasm and fatigue, and over time aseptic inflammation is produced, and the symptoms are local pain, such as pain in the wrist joint and other parts when twisting the towel. In addition, when playing tennis or badminton, many people can also cause "tennis elbow", that is, inflammation and pain of the lateral tendon of the elbow due to incorrect posture and other reasons. The main manifestations are local pain, inability to hold weight, inability to hold objects forcefully, etc.

Ye Minsun said that wrist diseases such as mouse hand and tenosynovitis should be done as soon as possible, and if they are delayed into chronic, it is more difficult. In the early stage of the symptoms, the symptoms can be improved by changing posture within a week, if it exceeds a week, the symptoms may become chronic, and oral anti-inflammatory and pain-relieving drugs or external plasters such as safflower oil and Yunnan Baiyao can be used to promote blood circulation and eliminate blood stasis. If the condition does not improve, it is recommended to go to the hospital**.

First, be more active, pay more attention to a healthy office posture in life, and don't use the mouse and keyboard for too long.

Second, if it is inevitable? Frequent overtime? Look at the third one!

Third, choose a good ergonomic keyboard and mouse, and a good auxiliary office equipment can play a role in protecting hand fatigue. Using the mouse and keyboard for a long time inevitably becomes a mouse hand, I also had mouse hand symptoms before, but when it was not very serious, I used a hand mouse, almost a year, and now I basically don't feel the mouse hand symptoms.

Be sure to massage the muscles in your hands frequently. Subconsciously let your hands relax. The effect is also very good.

After using the computer, you can do some hand exercises to relieve the fatigue of your hands to avoid such diseases.

Usually, you can put a pad under the mouse hand to relieve pressure, and use it for a long time, after which you can move your fingers.

If you want to relieve your mouse hand with a computer, you need to move your fingers after using it for a while, and don't hold a position for a long time.

Movement 1: Thumb up, stand your hands on the table, then stretch your thumbs upwards, then bend the remaining four fingers like palms, repeat this action 10 times, alternating between the two hands. This movement moves the joints of the hand and relaxes the muscles of the thumb.

Movement 2: Bend your fingers, straighten your hand, then bend your five fingers towards your palm in turn, and then switch to the other hand when you are done. Do 10 reps per set.

This movement moves the joints of each finger and is very effective in relieving hand fatigue! Action 3: Make a fist, stretch out your fingers, then force your fist into your palm, and then slowly clench your fist 30 times.

When doing this movement, be careful to move gently and slowly, without clenching your fists too hard.

Pay attention to the following two points: first, move your fingers every once in a while, and you can't keep one movement all the time; Second, memorize some shortcuts and use the mouse as little as possible.

Be sure to massage your hands frequently after work. This will soothe the muscles in your hands. It will also be able to relax your mind.

For people who often use computers, if they don't pay attention to their awareness of prevention, they may become "mouse hands" faster and faster. At this stage, there is no other reasonable method for the "mouse hand", so it is of great practical significance to do a good job in the prevention of "mouse hand" in ordinary times. Because of the daily use of the mouse, the wrist bones and joints gather for themed activities, which leads to fatigue and injury.

At the same time, the height of the arm is smaller than that of the wrist, and the nerves and tendons are constantly damaged, causing numbness, redness, swelling, and spasm of the hand muscles or elbow joints. When sleeping at night. This type of pain and numbness can be more pronounced and can be detrimental to sleep.

If the mouse hand is more severe, it is also likely to be complicated by hand muscle aging. Therefore, we must not leave the "mouse hand" to chance. Adjust the mouse to a slightly lower position as much as possible.

Doctors and experts have found that the higher the mouse is when playing with the mobile phone, the greater the damage to the wrist. And the farther away the mouse is from the human body, the greater the damage to the shoulder.

Therefore, the height of the computer desk buttons and the mouse should be smaller than the height of the elbow joint when sitting down. To maintain a correct posture when operating the computer, you can also place a sponge pad on the wrist, or raise the seat to reduce the damage to the wrist. When typing, the computer should be facing the computer keyboard to prevent the computer keyboard from being placed diagonally to one side, otherwise it is easy to cause excessive tension in the wrist.

Apply close to a computer keyboard or mouse to prevent excessive stretching of the carpal tunnel.

Adjust the height of the chair so that the height of the mouse is very high with the elbow when the arm is upright, and reduce the angle of view of the elbow joint when the hand is holding the mouse. The "mouse hand" is medically known as carpal tunnel syndrome and is caused by compression of the median nerve in the wrist. Carpal tunnel syndrome belongs to the category of "injured tendons", which is caused by local overwork, accumulated exertion and injury to tendons, or cold, qi and blood coagulation, and qi and blood cannot nourish the meridian tendons.

If the condition is more severe and the pain is unbearable, you can try applying cold or heat.

If office workers want to prevent mouse hands, then I think we should move our fingers every day, and don't stay on the mouse buttons all the time.

I think you should use the mouse as little as possible, and you should also be sure to move your wrist. The middle finger is at the hub. The index finger is on the left.

It is important to choose the right posture so that you can prevent the mouse hand, and you should follow certain rules in your daily life to avoid this happening.

I think that the use of the mouse must be timed, not too long, so as not to affect personal health, and to maintain a correct sitting posture; Don't work in front of the computer for too long, after two hours of continuous work, you should do a corresponding relaxation or massage to relieve fatigue.

1. During work breaks, you can stretch out your arms and level with your shoulders, and then cross your left and right hands and clasp your fingers. Inhale, stretch your arms upward, and hold the position for 15 for 20 seconds. This can enhance the flexibility of the wrist, stretch the upper back and upper chest, and reduce shoulder plexus soreness.

It is important to note that after extending upwards, keep your arms close to your ears and your elbows straight.

When resting, you can try to do wrist exercises with your left hand outstretched with the palm facing inward and the fingers pointing downward. Press your right hand on the back of your left palm and apply pressure inward. Hold your breath for 30 seconds. Change to the right hand to do it. Repeat 2 3 times.

Extend your left hand with your palm facing outwards and fingers pointing up. Hold the four fingers of your left hand with your right hand and apply pressure backwards. Hold your breath for 30 seconds. Change to the right hand to do it. Repeat 2 3 times.

Choose an ergonomic mouse and keyboard with a better stress area. And as much as possible, put a wrist pad next to the mouse, put your hand on the wrist pad and then operate the mouse, so that the envy can relieve wrist fatigue.

Use keyboard shortcuts as much as possible to reduce the number of clicks on the mouse and allow your wrist to rest. So as to stay away from the "mouse hand" complications in terms of "quantity".

Stretch your arms flat, clench your fists, and rotate your fists inward with your arms as the axis, turning them continuously for 15 20 seconds. When you're done, do it again in the opposite direction. This relaxes the wrist muscles, allowing the wrist to remain flexible and the nerves in the arm to relax.

It is important to note that the shoulders and arms remain stable and immobile.

When using a computer, keep your forearms and elbows as close to your body as possible and as relaxed as possible so that you don't lean forward while using the mouse, and try not to let your arms hang in the air. Sitting in a computer chair, it is best to lean on the back cushion, with your feet flat on the ground, and remember not to stilt your legs.

1. Try to avoid the upper limbs for a long time in a fixed morning, mechanical and frequent activity of the working state, clear the eyes and seep, when using the mouse or typing, every hour of work to get up and move the limbs, do some fists, finger pinching and other finger relaxation actions.

2. When using the computer, the height of the keyboard and mouse on the computer desk should be lower than the elbow height when sitting, which is conducive to reducing the damage to the tendon sheath and other parts of the wrist when operating the computer.

3. When using the mouse, do not hang the arm in the air to reduce the pressure on the wrist, and do not use the wrist force when moving the mouse but try to rely on the arm force to reduce the force on the wrist.

4. Don't hit the keyboard and mouse buttons too hard, and use the force easily and moderately.