大拇指關節炎 的最強復健運動!

既然我們已經知道關於 大拇指關節炎 的【關節保護與能量節省準則,接下來當然就要介紹最強又實用的復健運動啦!而適度的大拇指肌群運動對於 穩固掌腕關節 (1st carpalmetacarpal joint) 相當重要,因為此關節正是 大拇指關節炎 的好發處。

在您運動的同時,請務必密切注意任何大拇指的疼痛或不適感,因為過多的運動會惡化關節的炎症,也就是說:

 

以下的運動都不應造成任何的疼痛

 

大拇指肌群運動 (掌腕關節穩固運動) 
⭐ 魚際肌 (Thenar Muscle) 運動

✨ “OK" 運動

1. 用拇指輪流觸碰各個指尖,拇指與其他指尖會形成一個 “O",就像是比“OK"一樣。 

2. 每一個 “OK" 都應該維持十秒,並且每隻手指輪流重複三次

 

大拇指關節炎

✨ 拇指對掌 (Opposition) 運動 

1. 掌心朝上, 接著將拇指跨過掌心去碰觸小指頭的底部.

2. 圖中紅圈處即是您大拇指的魚際肌 (thenar muscle),在運動的同時您應該可以感到此肌肉的收縮。

3. 維持對掌的動作至少十秒,且重複三到五次。(圖三是進階版,可使用橡皮筋增加阻力訓練此肌力)

 

⭐ 長姆展肌 (Abductor Pollicis Longus) 運動

 

大拇指關節炎

✨ 向上運動

1. 掌心朝上, 接著移動大拇指,使其指尖朝正上方 (指向天花板)。

2. 維持此姿勢至少十秒,且重複三到五次。(進階版:使用橡皮筋增加阻力訓練此肌力)

 

大拇指關節炎

✨ 拇指外展運動

1. 掌心朝下,手掌貼平於桌面。

2. 維持手掌貼平的同時移動大拇指向外展(注意勿使拇指抬離桌面)

3. 維持此姿勢至少十秒,且重複三到五次。(進階版:使用橡皮筋增加阻力訓練此肌力)

 

⭐ 第一背側骨間肌 (1st Dorsal Interosseous Muscle) 運動

 

 食指外展運動

1. 掌心朝下,手掌貼平於桌面。

2. 維持手掌貼平的同時,移動食指向外展。(圖中紅圈處即是您的第一背側骨間肌,在運動的同時您應該可以感到此肌肉的收縮)

3. 維持食指外展的動作至少十秒,且重複三到五次。(圖三是進階版,可使用橡皮筋增加阻力訓練此肌力)

 

除了上述針對大拇指肌群的運動之外,輕度有氧運動肌力訓練拉筋伸展等運動都能有助於預防關節僵硬強化肌肉增進肌耐力且有益於您的心肺功能、骨密度心情,而這些益處都對關節炎有很大的幫助唷!

請務必記得

大拇指關節炎 的復健治療永遠都不嫌晚!
Happy Thumb ?= Happy Life ?

 

 

Andrew Tan, OTR/L, CHT, CKTP, CEAS

Andrew Tan, OTR/L, CHT, CKTP, CEAS

Certified Hand Therapist / Occupational Therapsit at Rehab For A Better Life
The founder of "Rehab For A Better Life", specialized in ergonomic consultation,rehabilitation for upper extremity injuries, sports injuries and work-related injuries.
Andrew believes rehab-related knowledge should be easy to learn and follow at home, because "knowledge is power only when we can share it" !
Andrew Tan, OTR/L, CHT, CKTP, CEAS

Latest posts by Andrew Tan, OTR/L, CHT, CKTP, CEAS (see all)

Andrew Tan, OTR/L, CHT, CKTP, CEAS

The founder of "Rehab For A Better Life", specialized in ergonomic consultation, rehabilitation for upper extremity injuries, sports injuries and work-related injuries. Andrew believes rehab-related knowledge should be easy to learn and follow at home, because "knowledge is power only when we can share it" !

10 thoughts on “大拇指關節炎 的最強復健運動!

  • Pingback: 大拇指 退化性關節炎 的復健治療 - REHAB FOR A BETTER LIFE

  • 十月 30, 2017 at 9:00 下午
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    • 十月 31, 2017 at 9:35 上午
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  • 十二月 18, 2017 at 7:29 上午
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    您好:
    五年前開始學習做假日農夫,三年前開始所謂半農半“X”(即利用工作之餘做業餘農夫)之生活,因近來日常生活手部的某些的動作大拇指關節處會痠痛,但還可忍受,日前經X光片及執業骨科醫師確診為大拇指退化性關節炎,兩手均是。請問:
    1. 適合做上述之復健運動嗎?上述的復健運動有幾個動作關節處會有較強烈之感覺,應還不至於到痛。
    2. 目前醫師除開止痛藥 celecoxib 200mg 及囑咐盡量休息外,是否有其他較積極之治療及復健方法?
    3. 農事上之許多動作如拔草等似乎不適合?
    請解惑,謝謝。

    Reply
    • 十二月 25, 2017 at 9:31 下午
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      您好! 抱歉這麼晚才回復您!
      1. 復健運動只要沒有到疼痛是可以做的,但若是這強烈感覺變成疼痛,就代表該休息了唷! 退化性關節炎最重要的是「休息」與「運動」之間取得平衡,因為關節一旦開始退化,就只能靠周邊肌肉的強化來穩固關節。
      2. 積極與復健之方法就是靠復健運動、熱敷、拇指護具與日常活動的調整,抓取物品時盡量不要過度使用拇指出力,不要過度依賴止痛藥喔!
      3. 拔草若是可以盡量避免使用拇指,還有就是適當休息,不要一次就拔個一兩個小時,每小時一定要休息個十五分鐘,只要會痛就是代表該休息了唷!

      另外也建議您到我FB的粉絲專頁,我較能即時回復您的問題! 🙂
      https://www.facebook.com/therapyandrew/

      Reply

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