Tenosynovitis

A protective tube called the synovial sheath surrounds each tendon. This synovial sheath provides a covering for the tendon so it does not rub against other tendons or bones. The synovial sheath contains synovial fluid that helps lubricates the sheath and protects the tendon. Tenosynovitis is an inflammation of the tendon sheath.

How does Tenosynovitis occur?

Typing, gardening, playing musical instruments and hobbies like building models require continual movement of your fingers, which causes the tendons in your wrist to work very hard.

When a tendon is overworked, it moves back and forth through the synovial sheath more frequently than normal, causing the synovial fluid to thicken. When the synovial fluid thickens, it cannot provide proper lubrication for the tendon. If the tendon continues to move through an unprotected sheath, it may cause pain and swelling.

Tips to help avoid developing Tenosynovitis.

1. Proper Posture: Keep your hands in a straight line with your forearms while working at a keyboard. This proper posture will minimize the distance that your tendons have to move, which allows them to work more efficiently.
2. Preparation: Before you begin any repetitive activity, such as typing, gardening or playing a musical instrument, prepare your body by doing some simple stretching exercises to prime your muscles, tendons, and ligaments for the task that follows.
3. Breaks: Give your muscles a brief rest from whatever tasks you are working on by changing how the muscles work for 5-10 seconds. For example, if you are typing, take the breaks that Office Athlete® suggests, or at least raise your arms to the ceiling and straighten out your fingers for 5-10 seconds every 20 or 30 minutes.

See the Tendonitis, Bursitis, and Repetitive Strain Injury sections for related information.

 

Ergonomics and You

Health and Body

• Posture
  • Angled Hands
  • Arched Hands
  • Bent Neck
  • Body Twist
  • Eye Strain
  • Feet and Legs
  • Hunched Back
  • Phone Pinch
  • Pinched Fingers
  • Tips for Comfortable Posture
• Bursitis
• Carpal Tunnel Syndrome (CTS)
• Repetitive Strain Injuries (RSI)
• Tendonitis
• Tenosynovitis

Office Ergonomics

• Chair
• Desk
  • Keyboard
  • Lighting
  • Monitor
  • Mouse
  • Wrist Rest
• Stretching Exercises

Nine Stretches & Alternate Instructions

• Chest Stretch
• Eye Relaxer
• Finger Stretch
• Lower-back Stretch
• Neck Stretch
• Neck Stretch II
• Shoulder Roll
• Upper-back Stretch
• Wrist Stretch