Long hours at a desk can hurt your wrists and fingers, causing repetitive strain injuries like tenosynovitis. In fact, the National Library of Medicine says that the stenosing form of tenosynovitis affects between 1.7% and 2.6% of the world's population. People with this condition may feel pain, see big bumps, and find it hard to move their hands and wrists. 

This article talks about how tenosynovitis can happen in your home office and gives you tips and products on how to lower your risk. 

Benefits of a Good Ergonomic Typing Position

Having a healthy hand is essential for everyday tasks, especially when typing. A good ergonomic typing position leads to benefits like:

Reduces the Risk of Repetitive Strain Injuries (RSIs)

RSIs occur when you use your hands, wrists, and arms repeatedly in the same way. By setting up your workspace ergonomically, you ensure that your wrists and hands are aligned properly, which helps to minimize the strain.

However, if not taken care of, this leads to common injuries like: 

• Carpal Tunnel Syndrome: This condition occurs when the median nerve in your wrist gets compressed, causing pain, numbness, and tingling in the hand. 

• Tendinitis: Tendinitis is the inflammation of tendons caused by repetitive movements, leading to pain and swelling. 

• Trigger Finger: This condition causes fingers to become stuck in a bent position due to inflammation of the tendons. 

Promotes Proper Posture

When you type in an ergonomically correct setup, you support your body in a way that maintains natural spinal alignment. Proper posture while typing means your chair is adjusted so that your feet are flat on the floor and your knees are at a 90-degree angle. 

As a result, this helps to prevent issues like back and neck pain, which are common when people slouch or hunch over their keyboards.

Enhances Typing Speed

Aligning your hands, wrists, and arms correctly will help you type faster and more smoothly. This is because your fingers can move more freely and with less strain. For example, if your keyboard is at the right height, you can type with your wrists straight and your fingers comfortably hovering over the keys. 

Common Areas Affected by Tenosynovitis

Primarily, tenosynovitis is inflammation of the tendons surrounding a sheath. Understanding the common areas impacted can help manage and prevent the condition.

Hands

The tendons in your hands are responsible for moving your fingers. When the sheath surrounding these tendons becomes inflamed, it can cause discomfort and restrict movement. This pain can make it hard to perform simple tasks like buttoning a shirt or holding a cup. 

Wrists

De Quervain's tenosynovitis is the name of this type of tenosynovitis that affects the tendons at the base of your thumb. This condition causes inflammation and can lead to several symptoms, such as:

• Catching or Clicking: You might hear or feel a catching or clicking sensation when moving your thumb or wrist.

• Worsening Symptoms: The pain and discomfort usually worsen when you try to squeeze or grab something or turn your wrist.

Feet

Posterior tibialis tenosynovitis affects the tendons in your foot, particularly the one that supports the arch. This tendon runs along the inside of your foot, connecting your calf muscle to the bones in your foot. 

If not treated, it may lead to more serious issues, like:

• Pain in the Foot and Ankle: You may feel pain especially when walking or standing.

• A Fallen Arch: Without treatment, the support for the foot’s arch may weaken, affecting your foot's alignment.

Ankles

Peroneal tenosynovitis affects the tendons on the outer side of your ankle and foot. The peroneal tendons connect your lower leg muscles to your foot bones and help support your ankle.

When these tendons are inflamed, it can cause:

• Swelling and Tenderness in the Tendon: The tendons on the outer side of your ankle may swell and feel tender to touch.

• Difficulty Walking: It may become difficult to walk or move your foot normally due to pain and inflammation.

How to Reduce the Risk of Tenosynovitis in Your Home Workspace

To minimise the risk of developing this condition in your home workspace, follow these tips:

1. Opt for a Better Ergonomic Workspace Setup

Start by adjusting your chair and desk to the right height. Your chair should allow your feet to rest flat on the floor and your knees to be at a 90-degree angle. The desk should also be at a 90-degree angle, allowing your arms to move freely.

At the same time, position your monitor so that the top of the screen is at eye level. This setup helps prevent neck strain and promotes good posture. Additionally, use ergonomic keyboard trays that can help position your keyboard at the correct height and angle.

By making these adjustments, you create a workspace that supports your body’s natural movements and reduces stress on your tendons.

2. Practice Tenosynovitis Hand Exercises

By incorporating these exercises into your routine, you can maintain good hand health and avoid strain from repetitive tasks. It's easy to include these stretches during breaks in your workday, including:

Wrist Flexor Stretch

Extend your arm in front of you with your palm facing up. Gently pull back on your fingers with your other hand to stretch the tendons in your wrist.

Finger Spread Exercise

Spread your fingers wide apart and hold them for a few seconds, then close them into a fist. Repeating this exercise helps improve flexibility and reduces tension in your hand muscles.

Thumb Stretch

Gently pull your thumb back with your other hand to stretch the tendons at the base of your thumb. This helps relieve tightness and improve thumb mobility.

Wrist Rotations

Rotate your wrists clockwise and then counterclockwise in a slow, controlled manner. This exercise helps improve circulation and flexibility in your wrist tendons.

3. Maintain Proper Typing Position

Start by ensuring your keyboard is positioned correctly. Your wrists should be straight and relaxed while typing. Avoid bending your wrists up or down, as this can strain the tendons.

When typing, if needed, use a light touch on the keys to minimize the force applied to your hands. Also, avoid resting your wrists on the desk while typing, as this can increase the risk of strain.

4. Adjust Work Habits

One effective strategy is to take frequent breaks during your workday. For instance, use the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. This helps relax your eyes and reduces overall strain. 

If your job involves repetitive tasks, try to vary your activities and use tools that reduce strain. For example, switch between typing and using voice recognition software to give your hands a rest. 

By adopting these work habits, you can minimize the risk of developing tenosynovitis and maintain a healthier, more comfortable work environment.

Recommended Products to Prevent Tenosynovitis

Here are some recommended products that can make your workspace more ergonomic and comfortable:

1. Adjustable Laptop Stands

Adjustable laptop stands help keep your laptop at the right height to prevent strain on your wrists and neck. 

By positioning your laptop screen at eye level, you can avoid leaning forward, which reduces strain on your back and shoulders. These stands are also easy to adjust, making it simple to find the best angle for your workspace.

ProRiser

The ProRiser is an adjustable laptop stand designed to improve your workspace ergonomics by raising your laptop to eye level. 

This helps reduce strain on your neck and back by keeping your screen at a comfortable viewing height. The stand is also adjustable, allowing you to find the perfect angle for typing and using your laptop. 

• Color: Silver

• Form Factor: Tripod

• Compatible Devices: Laptops

Tonmom Laptop Stand

The Tonmom Laptop Stand is a versatile and adjustable accessory designed to enhance your workspace. It helps position your laptop at a comfortable viewing angle. 

Made with durable materials, this stand is foldable and easy to carry, making it perfect for home or on-the-go use. Its ventilated design also helps keep your laptop cool.

• Color: Black

• Form Factor: Tower

• Compatible Devices: Laptops

2. Ergo Wrist Rest

An ergo wrist rest is designed to support your wrists while typing or using a mouse, helping to prevent strain and discomfort. It provides cushioning and keeps your wrists in a neutral, straight position. 

By using a wrist rest, you can avoid excessive bending of your wrists, which is a common cause of tendon inflammation. These supports are typically made of soft materials like foam or gel for added comfort during long periods of typing.

WavePads

WavePads are wrist rests designed to support your wrists while typing or using a mouse. They help maintain a comfortable hand position. 

The non-slip surface keeps the pad in place, ensuring stability and comfort during long periods of use. Made with ergonomic materials, they offer both softness and support.

• Size: Small

• Material: Memory Foam

• Product Dimensions: 3.5"L x 3.5"W

EdgeRest

EdgeRest is an ergonomic wrist rest designed to support your wrists while typing or using a mouse. It helps keep your hands in a comfortable, neutral position to prevent strain and discomfort. 

The L-shaped design fits easily on most desks and provides ample support to both wrists. Its durable materials ensure long-lasting comfort and stability.

• Material: Memory Foam, Cotton

• Color: Black

• Product Dimensions: 24"L x 3.5"W

3. Thumb Hand Brace

A thumb hand brace is a supportive quervain's tenosynovitis brace designed to reduce strain on the tendons in your thumb. 

It helps keep your thumb in a stable, neutral position, which can prevent overuse and inflammation. This brace is especially useful if you often engage in repetitive tasks that strain your thumb. 

Medi Manumed T

The Medi Manumed T is a thumb hand brace designed to support and stabilize your thumb and wrist. It helps reduce pain and inflammation from thumb injuries or conditions like arthritis. 

The brace even features adjustable straps for a customized fit and is made from comfortable, breathable materials. Its design ensures that your thumb remains in a proper position while allowing for easy movement of your fingers.

• Use for: Wrist

• Colour: Black

Corflex Fit Cool Wrist Splint with Thumb

The Corflex Fit Cool Wrist Splint with Thumb provides support for your wrist and thumb while allowing for comfortable movement. It's designed to help alleviate pain and provide stability for conditions like wrist sprains or thumb injuries. 

The splint is made from breathable, moisture-wicking materials to keep your hand cool and dry. Adjustable straps ensure a snug and personalized fit for effective support.

• Size: X-Large

• Specific Uses For Product: Wrist Splint

• Use for: Wrist

Take Proactive Steps, Fight Tenosynovitis Today

Taking proactive steps to fight tenosynovitis is essential for maintaining long-term health and comfort, especially if you spend a lot of time working at a desk. So, don't wait until discomfort sets in—start implementing these strategies today to protect your wrists, hands, and overall well-being. 

How did this article teach you something new about tenosynovitis? Allowing this to happen can be avoided by sending this article to family and friends. If you would like to know more about ergonomic technology and how it can help people with tenosynovitis, please leave a comment below. 

References:

https://www.medicalnewstoday.com/articles/tenosynovitis#prevention

https://my.clevelandclinic.org/health/diseases/23448-tenosynovitis

https://www.webmd.com/arthritis/overview-tenosynovitis

https://www.webmd.com/rheumatoid-arthritis/de-quervains-disease

https://www.nytimes.com/wirecutter/reviews/best-laptop-stands/

https://www.orthomed.ca/wrist-hand-thumb/thumb-fingers/de-quervain-s