肱二头肌长头腱鞘炎日常护理指南

一、基础生活护理

1. 休息与活动管理

• 避免重复性肩部活动，如举重或过度上举

• 适当休息，减少炎症加重

• 使用健侧手臂分担日常任务

2. 症状观察

• 记录肩部疼痛、肿胀或活动受限的变化

• 注意是否有夜间疼痛加剧

• 发现发热或严重红肿及时就医

二、运动与康复

1. 康复锻炼

• 在医生指导下进行 gentle range-of-motion exercises，如钟摆运动

• 逐步增加强度，避免 sudden movements

• 每周3-5次，每次10-15分钟

2. 注意事项

• 运动前热敷肩部以增加 blood flow

• 运动后冷敷以减少 inflammation

• 避免 activities that cause sharp pain

三、用药护理

1. 正确用药

• 遵医嘱服用非甾体抗炎药（NSAIDs），如 ibuprofen

• 可能使用局部 corticosteroid injections，需专业操作

• 避免长期使用止痛药 without medical advice

2. 药物监测

• 观察药物副作用，如 stomach upset

• 定期复查以评估疗效

• 记录 pain levels before and after medication

四、心理调节

1. 情绪管理

• 保持积极心态，避免 frustration due to limited mobility

• 练习 relaxation techniques，如 deep breathing

• 寻求 support from family or support groups

2. 睡眠改善

• 睡眠时使用 pillows to support the affected arm

• 避免 sleeping on the injured side

• 确保7-8小时 quality sleep

五、家庭护理

1. 环境调整

• 家中准备 ice packs and heat pads for easy access

• 调整 workspace to reduce shoulder strain

• 使用 ergonomic tools if necessary

2. 日常辅助

• 协助 with dressing or other tasks if needed

• 鼓励 gradual return to normal activities

• Monitor for signs of improvement or worsening

六、并发症预防

1. 危险信号识别

• Severe pain not relieved by rest or medication

• Loss of sensation or weakness in the arm

• Signs of infection, such as fever or pus

2. 应急处理

• 立即停止 activity and rest the arm

• Apply ice to reduce swelling

• Contact healthcare provider if symptoms persist

七、特殊注意事项

1. 工作防护

• 避免 repetitive overhead tasks at work

• Use proper lifting techniques

• Take frequent breaks to stretch

2. 运动参与

• Gradually resume sports after recovery

• Warm up thoroughly before exercise

• Avoid high-impact activities initially

八、季节护理

1. 冬季

• Keep the shoulder warm to prevent stiffness

• Avoid cold drafts that may exacerbate pain

2. 夏季

• Stay hydrated to support overall health

• Be cautious with outdoor activities to avoid overexertion

九、护理效果评估

1. 定期检查

• Follow-up with healthcare provider as scheduled

• Monitor range of motion and pain levels

• Assess ability to perform daily activities

2. 记录要点

• Log daily pain scores and activities

• Note any triggers that worsen symptoms

• Keep a record of medication usage and effects

重要提示：

1. 护理需耐心和 consistency

2. 症状恶化或无明显改善时及时就医

3. 与物理治疗师或医生保持沟通

通过科学护理，大多数肱二头肌长头腱鞘炎患者可逐渐恢复。关键在于适当休息、正确锻炼和避免 aggravating factors。