Carpal Tunnel Syndrome:
There’s more to it than you may think…
What is the Carpal Tunnel?
The carpal tunnel is a narrow passageway in the wrist, about an inch wide. The floor and sides of the tunnel are formed by small wrist bones called carpal bones. The carpal tunnel protects the median nerve and flexor tendons that bend the fingers and thumb.
What is Carpal Tunnel Syndrome?
Carpal tunnel Syndrome (CTS) is a numbness and tingling in the hand and arm caused by a pinched nerve in the wrist. CTS is also known as median nerve compression. The designated red area on the image is where one might feel tingling and/or numbness
How do I manage CTS my self?
Posture, posture, posture!
Your posture is so important from the top of your head down to the tip of your toes. Poor head and neck posture starts to compromise the nerve function at your cervical spine and can leave you more vulnerable to problems at the carpal tunnel. Repetitive movements place stress on the tissues in your body. Consider the body positions you are in for your required tasks at work and how your body is positioned during hobbies you enjoy in your free time. If you are doing similar movements, your symptoms could be worsened because you’re placing the same pressure on the same tissue. Give your tissues a break!
Lifestyle Changes
- Avoid repetitive hand and/or wrist movements whenever possible.
- Pay attention to to which activities increase pain in the hand and/or wrist and modify or avoid.
- Take frequent breaks
- Perform microbreaks and opposite muscle activation activities
- Try to maintain neutral wrist/hand positioning
- Use as large a joint as possible when lifting
- Don’t hold objects in the same way for too long (change grip)
- Avoid the use of vibrating tools
- Use anti-vibration gloves or cushioning
- Change your set up as necessary
- Make sure to relax your grip and decrease force when possible
Hand Strengthening Ideas:
Towel Wring:
- Take a hand towel (can wet it if you’d like).
- Hold towel on both ends and twist to wring out the water. Then twist towel the opposite direction.
- Repeat 3-5 times.
Ball Squeeze:
- Using a tennis or racquetball, rest your forearm on a table and squeeze, hold for 3 seconds and slowly release.
- Repeat 10-15 times.
Hand Opener:
- Using a rubber band or hair tie, rest your forearm on a table. Place the rubber band around the tips of your fingers. Slowly extend your fingers against the force of the rubber band. Hold the extended position for 3 seconds and then slowly release back to the starting position
- Repeat 10-15 times.
