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小皮筋拯救 “鼠標手”

來源:中華養生網             閱讀:652  發表時間:2019-3-7       

進入信息時代后,手機、電腦在工作、學習、娛樂中發揮著重要作用。與此同時,由于過度使用電子產品,一些人得了“鼠標手”,給生活帶來很多不便。“鼠標手”又稱“腕管綜合征”,是由于長時間使用鼠標、鍵盤或騎行(手腕壓在車把上),導致腕管內的正中神經受卡壓,引起手指疼痛、麻木、肌肉無力和功能障礙等的一種疾病。

如果“鼠標手”癥狀較重,明顯影響工作和生活,首先要注意休息,不可長時間重復手指、手腕活動,避免所有加劇癥狀的動作。其次,采用適當的治療手段,通常建議局部注射治療,即打“封閉”,并配合服用止疼藥,以盡快緩解癥狀,促進恢復;也可采用理療(熱敷、紅外線、超短波、超聲波等)、肌貼、針灸、按摩等治療方法。如果療效不明顯,癥狀持續時間較長,患者還需采用小針刀或手術松解。另外,為了促進恢復,預防“鼠標手”復發,康復鍛煉必不可少。下面介紹2個簡單動作,拯救你的“鼠標手”。

1.皮筋抗阻伸指。五指合攏,用一根皮筋或橡膠圈套在手指遠端,五指張開至最大角度,對抗皮筋阻力,并保持1~2秒,然后合攏。重復以上動作10~15次/組,每次練2~3組。

2.小器械放松手部肌肉。患者可購買手心按摩器(多角/六角按摩球)、筋膜球、按摩器等小器械,用于放松手部、前臂部位的肌肉,這樣能緩解肌肉緊張和疼痛癥狀。

請讀者注意,預防“鼠標手”,要讓工作環境符合人體工程學原理,比如個人座椅和辦公桌的高度、比例要搭配適當;電腦鍵盤要擺放得當,避免操作時手腕角度過度彎曲;采用支撐手腕的硅膠鼠標墊。最重要的是,要定時休息,適量活動,避免長時間單一動作。



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