In the book “physiotherapists teach you to help yourself deal with pain” written by many physiotherapists in the physical therapy center of National Taiwan University Hospital, it is mentioned that for mother’s hand symptoms in the acute phase, apart from moderate rest at the first time to avoid continuous inflammation of tendons; It is also a good way to ease and reduce the discomfort of the wrist and fingers.
However, it should be noted that when operating hand movements, they should be carried out on the premise that the movements do not cause pain, and keep in mind the two principles of “slow and gentle”. According to personal conditions, they can be practiced repeatedly several times a day, which can help relieve pain and reduce redness, swelling and swelling.
relax at the beginning! (5) hand stretching exercise: Soothing
hand movement 1. Tension relaxation of thumb muscles
Action 1:
1. Put your hand in front of your body and let your thumb face the ceiling.
2. Keep the same posture, bend your thumb, let the other four fingers wrap your thumb and make a fist.
Action 2:
Then let your fist drop to the ground and slowly pull it down to the floor. Remember not to feel pain in the process of action, but only to feel tight.
Times: 3 times a day, 10 times a time, 10 seconds at a time.
hand movement 2. Thumb abduction activity
Action 1:
1. Put your hand in front of your body, with your palm facing down and parallel to the floor.
2. The thumb is below the index finger, which is the starting action.
Action 2:
1. Slowly open the thumb towards the floor, away from the index finger, and finally form a 90 degree relationship with the index finger.
2. Let the thumb slowly return to its original position.
Times: 3 times a day, 10 times a time, 10 seconds at a time.
hand movement 3. Thumb extension activity
Action 1:
Put your hand flat on a plane, and let your thumb and the other four fingers close together, all touching the plane.
Action 2:
1. Slowly move the thumb away from the index finger and open it to the end.
2. Slowly close your thumb and lean against your index finger.
Times: 3 times a day, 10 times a time, 10 seconds at a time.
hand movement 4. Tension relaxation of wrist and finger flexors
1. Put your hands in front of your body, with your elbows straight and your palms facing the sky.
2. Hold the finger on the affected side with the other hand and tighten it toward the floor.
3. Feel that the inner side of the forearm (little finger side) is tight, and remember not to pull it until there is pain; Then slowly return to the original position.
Times: 3 times a day, 10 times a time, 10 seconds at a time.
hand movement 5. Tension relaxation of wrist and finger extensors
1. Put your hands in front of your body with your elbows straight and your palms facing the floor.
2. Hold the back of the hand with the other hand and tighten it toward the floor.
3. Feel that there is a tight feeling on the outer side of the forearm (thumb side), and remember not to pull it to pain; Then slowly return to the original position.
Times: 3 times a day, 10 times a time, 10 seconds at a time.
prevent mother’s hand recurrence! Let’s do two muscle strength exercises
If the mother’s hand stretches during the acute attack period for about 4 weeks, or if there is no uncomfortable feeling when she operates the above five exercises, she can further operate the following two muscle strength training actions to prevent recurrence.
muscle strength training 1. Resistance movement of abductor muscle of thumb
Action 1:
Straighten the knuckles at the distal end of the finger and bend the proximal end slightly, so that the other fingers are slightly open.
Action 2:
Take a rubber band and wrap it around your thumb and the other four fingers. The rubber band will provide resistance.
Action 3:
Slowly open the thumb away from the index finger, feel the muscles of the thumb contract, and try to open it at a right angle to the index finger; Then slowly return to the original position.
Times: 3 times a day, 10 times a time, 5 seconds at a time.
muscle strength training 2. Grip strength training
1. Hold a towel roll or sponge ball in your hand.
2. Grasp the towel roll or sponge ball in your hand until it is depressed, and feel your fingers exerting force; Then slowly return to the original position.
Times: 3 times a day, 10 times a time, 5 seconds at a time.
advice:
If the mother’s hand symptoms do not improve after moderate rest, not only the pain is unbearable, but also accompanied by swelling and weakness, she should seek medical treatment immediately, and it is more guaranteed to seek professional doctors for diagnosis and treatment.
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