你用小拇指當手機支架嗎？快改

大家有沒有仔細觀察過，自己拿手機的姿勢？是用整個手掌握持手機，還是用小拇指托住手機呢？

如果你現在是用小拇指托住手機的姿勢，那就千萬要注意了。

Have you ever noticed how you hold your smartphone? If you're in the habit of propping the device with your little finger, you may want to reconsider — before your hand pays the price.

“00后”女子用小拇指托手機

致關節變形

山東濱州鄒平一位“00后”女子因小拇指關節嚴重變形發炎引起關注。這位孫女士用小拇指根部托住手機底部作為“支架”，每天使用手機時間長達6至8小時，已持續多年。近一個月來，她的手指疼痛急劇加重，已經到了無法握拳、寫字，甚至連使用筷子都變得困難的地步。

A young woman from Zouping, Shandong province, surnamed Sun has learned this the hard way. Sun, a post-2000 generation woman, developed severe inflammation and deformity in her pinky joint after years of using her little finger as a phone stand.

For over several years, Sun spent six to eight hours a day gripping her phone with the base of her pinky supporting the device's weight. About a month ago, the pain became so intense that she could no longer make a fist, write, or even use chopsticks.

經醫院診斷，孫女士被確診為小拇指腱鞘炎，目前正在接受沖擊波等治療。她坦言治療過程非常痛苦，并用自己的親身經歷提醒大家：玩手機姿勢不當真的會導致健康問題，一定要保護好手指關節。

Doctors diagnosed her with tenosynovitis of the pinky. She is now undergoing treatments including shockwave therapy, which she describes as extremely painful.

小拇指長時間托手機

會導致鞘炎、韌帶炎、關節炎、腕管綜合征等

復旦大學附屬中山醫院醫生提醒，長時間小拇指托手機，可能會導致手部及腕部的疼痛不適。

主要原因是，當采用這種姿勢時，手機的大部分重量作用于小拇指遠節指骨，從而對小指、手、腕等各個關節、肌腱、韌帶等結構產生長時間、反復的牽拉或擠壓。

Physicians from Zhongshan Hospital, affiliated with Fudan University, explain that resting a phone on the little finger for prolonged periods transfers most of the device's weight onto the distal phalanx of the pinky. This creates repeated strain on the joints, tendons, and ligaments of the finger, hand, and wrist.

這可能引起一系列手部疾患，如腱鞘炎、韌帶炎、關節炎、腕管綜合征等，從而導致手指疼痛、關節僵硬、手靈活性下降、手指變形等。如不及時調整該不良姿勢，可能會導致不可逆的損傷。

Potential consequences include tenosynovitis, ligament inflammation, arthritis, and carpal tunnel syndrome — leading to pain, stiffness, reduced hand dexterity, and even permanent joint deformity. While no clear timeline exists for when reversible symptoms become irreversible, early intervention is critical.

如何改善“手機手”？

教你一套操

目前尚無研究明確“手機手”癥狀出現多久后會發展為手部結構的不可逆變化。但是盡早干預有助于更快改善癥狀、預防復發。

中山醫院醫生建議定時休息，避免長時間同一姿勢握持手機；避免單一手指長時間承重；拿手機時盡量保持手腕中立位，避免過度屈曲或尺偏。可以采用雙手持機的方式，或將手機放于桌上使用。

Take regular breaks; avoid holding the phone in the same position for too long. Do not let a single finger bear the phone's weight. Keep the wrist in a neutral position (not bent inward or outward). Use both hands or place the phone on a table instead.

若單次連續使用手機20-30分鐘后出現手指酸脹、疼痛、麻木，或放下手機后壓痕持續超過10分鐘，建議引起重視，及時調整使用習慣。

If after 20–30 minutes of continuous use, you experience soreness, pain, or numbness in your fingers, or if a dent from the phone remains on your pinky for over 10 minutes after you set the device down, it's time to change your habits.

長時間用小指支撐手機后出現壓痕需引起重視

對于輕度的手部疼痛、僵硬，熱敷是簡單有效的方法。40-45°C的溫毛巾熱敷15-20分鐘，可促進局部血液循環，緩解肌肉緊張及疼痛。

每使用手機半小時左右，及時進行適當休息。可自行進行手部的揉搓按摩，或進行手部運動。

For mild pain or stiffness, apply a warm towel (40–45 C) for 15–20 minutes to improve circulation and relax muscles. Take a short break every half hour to gently massage your hand or do some stretching exercises.

中山醫院醫生推薦手指操

圖中所示的手指活動，可在充滿趣味的同時，緩解手部肌肉緊張、緩解疼痛僵硬、改善手指靈活性，有效改善“手機手”。

來源：新華社微信公眾號綜合杭州日報、申公社、復旦大學附屬中山醫院、橙柿互動、醫學視點

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