Key pointers:
- Tenosynovitis is inflammation of the sheath surrounding a tendon, often caused by repetitive movement.
- Common triggers include long hours of typing, texting, or lifting heavy items.
- Symptoms include pain, swelling, and stiffness around the wrist, hand, or thumb.
- Proper ergonomics, rest, and gentle stretching can help prevent flare-ups.
When Everyday Movements Turn Painful
Modern life keeps our hands busy, from tapping on screens to carrying groceries. But all that constant motion can take a toll. Many people start noticing dull aches, stiffness, or swelling in their hands and wrists, especially after long hours of computer work or repetitive lifting.
This could be more than simple fatigue. It might be tenosynovitis, a condition that develops when the sheath around a tendon becomes irritated or inflamed. The pain may seem mild at first, but if ignored, it can worsen and interfere with everyday activities like typing, cooking, or even holding a cup of coffee.
What Exactly Is Tenosynovitis?
Tendons are like cables that connect muscles to bones, allowing movement. Each tendon sits within a protective sheath lined with fluid to help it glide smoothly. When that sheath becomes inflamed, due to overuse, strain, or awkward positioning, it leads to tenosynovitis.
It often affects the wrist, thumb, or fingers, though it can occur in the ankle or shoulder as well. The result? Pain with movement, tenderness, and sometimes a noticeable swelling or “catching” sensation when you bend or straighten the affected area.
The Hidden Triggers in Daily Life
Many of us don’t realise how repetitive our routines have become. A few common culprits include:
1. Typing and Mouse Use
Hours spent typing or scrolling without proper wrist support can strain tendons. Poor desk ergonomics, like a keyboard that’s too high or a mouse that forces awkward angles, adds even more tension.
2. Texting and Phone Scrolling
Constantly tapping with your thumbs or gripping your phone tightly can irritate the tendons around the wrist and base of the thumb. This is often called “texting thumb” or De Quervain’s tenosynovitis.
3. Lifting and Carrying
Carrying heavy bags, lifting weights incorrectly, or repetitive manual tasks at work can overload the wrist and forearm muscles. Even small but repeated motions, like wringing laundry or opening jars, can trigger inflammation over time.
Early Signs You Shouldn’t Ignore
Tenosynovitis tends to develop gradually. Pay attention if you experience:
- Pain that worsens with movement.
- Swelling or warmth along the tendon.
- A grating or snapping feeling when bending the wrist or fingers.
- Stiffness after waking up or long periods of inactivity.
- Difficulty gripping or holding objects.
Ignoring these signs can cause the inflammation to worsen, leading to chronic pain or even tendon damage.
How to Prevent Tenosynovitis from Everyday Habits
1. Set Up an Ergonomic Workspace
Keep your keyboard at elbow height and your wrists straight while typing. Use a mouse pad with wrist support and take micro-breaks every 30–45 minutes.
2. Mind Your Phone Use
Avoid prolonged texting with your thumbs. Switch hands often, use voice-to-text features, or rest your phone on a surface instead of gripping it.
3. Lift Smart
When carrying heavy items, distribute weight evenly and bend from your knees, not your wrists. For gym workouts, learn proper form and don’t skip rest days.
4. Stretch and Strengthen
Gentle stretches for your hands, wrists, and forearms can relieve tension. Wrist circles, finger spreads, and palm stretches are simple exercises that promote flexibility.
5. Rest and Recover
If you notice pain, take a break from the activity causing it. Applying ice and gently massaging the area can reduce inflammation.
FAQs About Tenosynovitis
1. Can tenosynovitis go away on its own? Mild cases often improve with rest, proper ergonomics, and anti-inflammatory measures. Persistent pain, however, may need medical assessment.
2. Is tenosynovitis the same as tendonitis? They’re related but slightly different. Tendonitis affects the tendon itself, while tenosynovitis involves the sheath surrounding it.
3. How is it diagnosed? An orthopaedic doctor will examine the affected area and may use ultrasound or MRI imaging to confirm inflammation or tendon involvement.
4. What treatments are available? Options include rest, physiotherapy, splinting, or corticosteroid injections. Severe or recurring cases may require minor surgical release.
5. Can I still exercise if I have tenosynovitis? Yes, but stick to low-impact movements and avoid exercises that cause pain. Your doctor or physiotherapist can recommend safe alternatives.
Protect Your Hands and Wrists with Orthocare
At Orthocare Orthopaedics & Sports Medicine, Dr Ananda Vella provides care for patients dealing with overuse injuries like tenosynovitis. Whether it’s from work, workouts, or daily habits, early treatment can help you heal faster and prevent chronic pain.
If wrist or hand pain is affecting your routine, don’t ignore it. Book a consultation today and learn how to restore comfort, strength, and flexibility, one movement at a time.
