Hello! I have been a doctor for 21 years. My name is Georgy Olegovich Sapego. In this article, I will again tell you different tricks.
In previous articles, we discussed the legs. Now let's go higher.
Hands also have joints, and we can ruin them ourselves. Below is a huge list of dangers and rules.
Something is wrong with me
It happens that the joints hurt, ached and stopped. It happens to everyone. You can hurt your elbow, and then he slowly recovers.
If it hurts for a long time and does not go away, then something is wrong. Usually, the bags near the joint or tendons become inflamed. Something is making the problem worse. It could be a new job or any repetitive movement. For example, swimmers can easily detach their shoulder joints. They are called "swimmer's shoulder".
Suspicious situations
If your hands hurt and it doesn't get any easier, then think about these situations:
- a new hobby has appeared, sports, some kind of yoga or something like that;
- I had to perform my usual activity more often or more strongly than usual;
- I had to do something with my hands for many hours or even many days;
- constant stress at work or at home.
Shoulder joints
- had to carry or lift heavy objects;
- legs hurt, so part of the load had to be transferred to the shoulders;
- worked a lot with hands above the head, or slept with their hands behind their heads;
- push ups from the floor.
Elbows
- sat behind the wheel for a long time with elbows on the armrests;
- get out of bed, resting your elbows;
- working at the table, putting your elbows on it.
Wrist and fingers
If you have to regularly squeeze your fingers too much.
What to do about it
There is a whole list of rules that help protect the joints of the hands:
- Take breaks from work. Take a short break every 20 to 40 minutes.
- If you decide to go in for sports or yoga, then have someone experienced check that you are doing it correctly and that you are not breaking your joints.
- If you use any tool or sports equipment, then the handle should be thick enough to comfortably grip your hand.
- At the computer, use the correct keyboard, forearm rests and all.
For the shoulder joints
- Keep your elbows close to your body while working.
- Do not put your hands behind your head while sleeping.
- If you are shifting something from the front seat of the car to the back seat, do not twist your shoulder.
- If not everything is in order with your legs, and you have to use crutches, then do not rest the crutches on your armpits, but hold on with your hands. Crutches should be 5 cm below the armpit. If you hold on with your hands correctly, the crutches themselves will rest on the ribs, but not in the armpits. It is best to use crutches.
- If you are wearing it in a car, pull out the belt with the opposite hand.
- If at work you constantly have to jump up from a chair, then it is better to try to ride in that direction on an office chair with wheels.
- Keep your hands below 3 and 9 o'clock while driving. Lower the steering wheel down.
- While working, swing your arms with a smaller amplitude and with a slower speed.
Impingement
This is a popular problem in the shoulder joints. Means "collision" of bones. The head of the humerus collides with the processes of the scapula. Well, it clamps various soft tissues. This does not always happen and not for everyone. You have to try.
This happens from repetitive movements, great muscle efforts, uncomfortable posture and, oddly enough, if you have to work with people.
That is, when working with people, many feel squeezed. They seem to be being watched, judged and all. This makes workers awkward and more likely to get hurt.
It is also harmful for the shoulder joint to often raise a straight arm forward or to the side by more than 60 degrees.
Repeated muscle tension more than 10% of the maximum effort is harmful.
And it is also harmful for the shoulder joints:
- Lift more than 20 kg more often than 10 times a day.
- It's hard to work with your hands for more than one hour a day.
- Do repetitive hand movements for more than two hours a day.
- Work with vibration that spreads to your hands.
- Working with arms above 45 degrees above shoulder level for more than 15% of the working time.
The strangest of this is all kinds of vibrations that harm the shoulder joints, spreading from the hands, and also the psychological pressure of the people around.
There are many more interesting things. Let's discuss in the comments what we have listed and move on.
If you liked the article, then like it and subscribe to my channel. Check out my articles on related topics:
Impingement
How to protect your leg joints
Tricks for leg joints
Knee pincers
