How to massage away tendon sheath inflammation
May 14, 2023
Source: Cainiu Health
Dr. Lin Yunfei
Introduction
Apply warm items such as a hot water bottle or warm towel to the affected area for about 10–15 minutes each time, several times daily. Gently massage the affected area with your fingers or a massage tool to help relieve muscle fatigue and pain. The massage should be gentle and rhythmic, avoiding excessive pressure. Light stretching exercises, such as wrist rotations and arm stretches, may also be performed.
In general, tenosynovitis is a condition caused by inflammation of the tissues surrounding the tendon sheath, resulting in pain when the tendon inside the sheath rubs during movement. It can be relieved through methods such as warm compresses, massage, stretching exercises, and gentle activity. Specific approaches are analyzed as follows:
1. Warm Compress
Apply a hot water bottle or warm towel to the affected area for approximately 10–15 minutes per session, multiple times daily. Warm compresses help improve blood circulation and local metabolism, which can reduce inflammation and relieve pain.
2. Massage
Gently massage the affected area using fingers or a massage tool to alleviate muscle fatigue and pain. The massage should be gentle and rhythmic—avoid excessive pressure, which may worsen pain or cause additional injury.
3. Stretching Exercises
Perform mild stretching exercises such as wrist rotations and arm extensions. These activities can enhance local blood flow and increase muscle flexibility, helping to reduce pain and inflammation.
4. Activity
Appropriate physical activity can help relieve muscle fatigue and discomfort. However, avoid overuse and repetitive motions that could exacerbate inflammation and tissue damage.
The above methods should be performed according to medical advice and guidance to prevent potential side effects or complications.
