Carpal Tunnel Syndrome: What it is and How You Can Avoid It
Have you ever experienced wrist pain? Numbness or tingling into your fingers? Stiffness and/or weakness in your hands? These are all symptoms of Carpal Tunnel Syndrome (CTS).
CTS is commonly thought of as a workers problem brought on by too much typing or mousing at the computer or even working with heavy and/or vibrating tools as is common in construction work. However, there are also hereditary factors and other health conditions that can increase one’s likelihood of experiencing this array of symptoms. Read on to learn about Carpal Tunnel Syndrome and steps you can take to reduce the likelihood that you will suffer from it.
Carpal Tunnel Syndrome is caused by compression of the median nerve as it travels through the carpal tunnel at the wrist. This pressure on the nerve can come from bone (e.g. after a wrist fracture or dislocation), inflammation (such as with rheumatoid arthritis), or extra fluid around the nerve as it passes through the small space that is the carpal tunnel. Work that requires prolonged or repetitive flexing of the wrist may put us at risk for pressure on the median nerve, but other conditions like hormonal changes of pregnancy or menopause, thyroid or kidney disorders, and diabetes can make us more susceptible to these issues.
Carpal tunnel syndrome usually starts gradually with numbness or tingling in your thumb, index, and middle fingers. It often comes and goes and may happen when doing activities such as driving, typing or mousing, or using your phone. Occasionally pain may shoot from the wrists up the forearm, causing many people to shake out their hands to try to relieve the symptoms. Since the median nerve supplies the muscles of the thumb that help us grasp objects, weakness can also occur. As the syndrome progresses, these issues may become constant and more severe.
In mild to moderate cases, carpal tunnel syndrome is successfully treated with such conservative measures as wrist splinting, myofascial (soft tissue) release, ultrasound therapy, acupuncture, laser therapy, etc. A doctor may also recommend the use of nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen to help relieve pain in the
short term, or corticosteroid injections to help reduce inflammation for a longer period.
If symptoms persist or are resistant to these non-invasive methods, surgery to release the carpal ligament may be necessary.
Prevention
As is the case with many conditions, there are steps to take that can help reduce the likelihood that Carpal Tunnel Syndrome will affect you. Minimize stress on hands and wrists by following these five precautions:
Take Frequent Breaks
Especially if you do repetitive movements or use vibrating equipment, it is important to take breaks and alternate tasks. Use breaks to gently bend each hand upwards and down from the wrist (keeping arm straight at the elbow), holding the stretch for a count of 20-30 in each direction. Bend and flex your fingers too, to keep circulation going and keep joints healthy.
Relax Grip and Reduce Force
Use a big pen with oversized, soft grip and free-flowing ink to promote a more relaxed grip. There is no need to pound the keyboard while typing. A light touch and grasp will decrease muscle tension and injury to tendons.
Improve Posture…
We all tend to slump forward at our desks, but this puts added pressure on wrists and hands and creates muscular imbalance putting the neck and shoulders in position to aggravate the nerves running to our hands. Adjust your office chair to keep feet flat on floor, knees and hips at just more than 90 degrees, and low back supported, The top of
your computer monitor should be at eye level to avoid strain on neck and eyes.
… Especially at the shoulder, elbow, and wrist
Office chairs should have arms adjusted so that shoulders can relax (back and down). Elbows should be at just more than 90 degrees, and wrists should be able to relax in a neutral position, not flexed or extended too much.
Keep your Hands Warm
Pain and stiffness strike when muscles and joints are cold. If you can’t control the temperature of your environment, consider wearing fingerless gloves to keep hands and wrists warm. There are also several other causes of tingling or pain into the wrist and hand. Issues at the forearm, elbow, shoulder, and neck will need to be ruled out by your health care provider.
