If your job or favorite hobby puts strain on your hands and wrists, you might wonder if you have carpal tunnel syndrome. Maybe you’ve got some symptoms, like tingling or numbness in your fingers, and you want to make sure it doesn’t get worse. The good news is that there’s a lot you can do to protect yourself and prevent your
symptoms from getting worse. Carpal tunnel syndrome is caused by pressure on your median nerve. This nerve gives you feeling in your thumb and all your fingers except your pinky. When the median nerve goes through your wrist, it passes through a narrow path -- the carpal tunnel -- that’s made of bone and ligament. If you get any swelling in your
wrist, this tunnel gets squeezed and pinches your median nerve, which causes your symptoms. There’s no one, surefire way to prevent carpal tunnel syndrome. But if you reduce stress and strain on your hands and wrists as much as you can, you may keep it from getting worse. Often in our daily routines, we get so used to doing things a certain way that we don’t even think about it. Many times, you may use more force than you need to get the job done. For instance, you might grip your tools too tightly when a firm hold is plenty. Or you may pound your computer keyboard when gentle keystrokes will do. As you go through your day, keep an eye on how tense your hands are and how much pressure you put on them. If you can back off even a little, your hands and
wrists will thank you. Step away from your work to bend or stretch your hands. A 10- to 15-minute break every hour is ideal. This is especially important if you use tools that vibrate or make you apply a lot of force. When you take those breaks (or any time throughout the day), try this simple stretch: Or this one: If you can, avoid bending your wrist all the way up or down. When you keep your wrist in a straight, neutral position, it takes the pressure off your median nerve. Wearing a wrist brace when you sleep can help you do this. It might also help to wear it during activities that trigger your symptoms. Try to avoid doing the same hand and wrist motions over and over again. For example, if you have a task that you always do with your right hand, do it with your left instead.
Or, mix up your tasks as much as you can to give your muscles a break. While it’s natural to focus on your wrist and hands, how you hold the rest of your body can also make a difference. Poor posture may cause you to roll your shoulders forward. This sets off a chain reaction that shortens your neck and
shoulder muscles, crunches the nerves in your neck, and makes wrist problems worse. It sounds simple, but it makes a difference. When you’re cold, pain and stiffness get worse. Even gloves with no fingers can be helpful because they keep your hands and wrists warm and loose. If your work triggers your symptoms, ask you manager about changing up your work space. You may be able to alter anything from your workstation setup to tool handles to how tasks get done to see if it helps your symptoms. You might also be able to trade off with co-workers so you can avoid the same task over and over. If you work at a computer, try these things: This medical professional may be able to: You can reduce your risk of carpal tunnel syndrome by preventing repetitive strain and learning to keep your wrists in a neutral position. However, you may be more prone to carpal tunnel syndrome due to underlying health conditions, anatomic factors, or a wrist injury. Verywell / Brianna Gilmartin Health FactorsBeing overweight is a major risk factor for carpal tunnel syndrome. If your body mass index (BMI) is 30 or above, you are at greater risk. Body Mass Index (BMI) is a dated, flawed measure. It does not take into account factors such as body composition, ethnicity, sex, race, and age.
It isn't known exactly why being overweight increases the risk. You will also reduce many other health risks if you can maintain body weight below a BMI of 30. Rheumatoid arthritis, diabetes, and hypothyroidism increase your risks of carpal tunnel syndrome. These conditions and others that result in inflammation or water retention narrow the space in the carpal tunnel. High blood sugar in diabetes damages the nerves. Getting treatment for these conditions can reduce your risk for carpal tunnel syndrome. Age is also a risk factor. Taking care of and protecting your wrists is important as you get older, especially if you use your hands at work for tasks like typing. Carpal tunnel syndrome occurs most often in people over age 40. It is rarely seen in children. Wrist Flexion and Repetitive StrainBeing aware of your wrist position can reduce your risk of carpal tunnel syndrome. Neutral wrist position is the most protective. This is the position when your hand is in line with your wrist. A flexed position is palm down, with the palm and fingers bent towards the inner wrist. An extended position is with the palm up. SleepingSleeping on your hands, especially if they are in a flexed position, increases your risk. Pay attention to your hand position when you go to bed. If you are already experiencing numbness or tingling in your hands at night or when you awaken, buy a wrist brace to wear while sleeping. This will keep your hand in a neutral position and help prevent progression of carpal tunnel syndrome. Posture, Arm, and Hand PositioningKeep your shoulders squared rather than rolled forward when sitting, standing, or walking. A hunched posture contributes to strain down your entire arm and to your wrists and hands. Any task you are doing, including checking your cell phone, should be done with your arms comfortably away from your body—not too close, not too far. If you find yourself gripping an object such as a pen or your cell phone tightly, learn to relax your grip or modify how you hold the object. Use a larger soft-grip pen and a cell phone stand or holder. Any tools should be the correct size for your hands as tools that are too large can result in strain. Avoiding Repetitive Strain in TasksAt any task or job, pay attention to how you are using your hands, especially when you are performing the same action repetitively. Avoid tasks that require bending or twisting motions with your hand for extended periods of time. If you must perform these movements, gradually increase your time spent doing them and take frequent breaks. If possible, switch hands during your tasks. The on-the-job risk for carpal tunnel syndrome is seen mostly in assembly line occupations in manufacturing, cleaning, and food processing. In addition to redesigning these tasks to reduce strain, it would be helpful if your employer rotated jobs requiring these actions so you don't spend long hours doing the same movement. Computer Workstation Positioning and HabitsThere are some computer and typing habits that may increase the stress on your wrists. Changing these practices can reduce the day-to-day strain:
Studies have not found a solid link between a computer keyboard or mouse use and carpal tunnel syndrome, but you can still take steps to reduce strain.
Exercises and StretchesStretching and conditioning for tasks that require the use of your hands and wrists are important for preventing injury and repetitive strain. If you already have some symptoms of carpal tunnel syndrome, discuss exercises with your healthcare provider as they may or may not be recommended. Gliding exercises are hand motions aimed to keep the nerves and tendons sliding smoothly through the carpal tunnel, such as the wrist stretch below. Carpal Tunnel Syndrome Doctor Discussion GuideGet our printable guide for your next doctor's appointment to help you ask the right questions. Download PDF Thank you, {{form.email}}, for signing up. There was an error. Please try again. Wrist Stretch SequenceStretch the tendons and muscles in your wrists daily. Do so in the morning, at lunchtime, and at the end of the day.
Add about two minutes of stretching for the rest of your body to your stretching routine. Loosen up your shoulders and straighten your back. Move your head from side to side. Stretch your back. You’ll feel more energized and have much less tension and pain. Grip Strengthening: Squeeze a soft rubber ball. Hold the squeeze for five seconds. Repeat 15 times. Yoga: Yoga can help strengthen and condition your upper body and improve your posture and grip strength. It has been recommended for people with symptoms of carpal tunnel syndrome. On-the-Job Conditioning: If your job requires tasks that require twisting and bending your hands, especially if you must use forceful motions or carry a load, it is best to gradually increase the time you spend in these activities. Ask your employer for conditioning exercises. Prevent WorseningIf you have hand or finger tingling, numbness, or pain, take steps to prevent the condition from worsening. If you've had symptoms suggestive of carpal tunnel syndrome for a few weeks, it's time to see your healthcare provider. If symptoms remain untreated and progress, you are at risk of muscle and nerve damage which can be irreversible. Frequently Asked Questions
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Mark Stibich, PhD Thanks for your feedback! Which of the following considerations will help prevent repetitive strain injury?There are things you can do to help reduce your risk of getting RSI, such as: maintaining good posture at work. taking regular breaks from long or repetitive tasks – it's better to take smaller, more frequent breaks than one long lunch break. trying breathing exercises if you're stressed.
Which of the following recommendations will help prevent shoulder problems?Exercises. Increasing strength and flexibility is the best way to keep your shoulders healthy and prevent injuries.
Which of the following actions will help reduce leg swelling?Lifestyle and home remedies. Movement. Moving and using the muscles in the part of your body affected by edema, especially your legs, may help pump the excess fluid back toward your heart. ... . Elevation. ... . Massage. ... . Compression. ... . Protection. ... . Reduce salt intake.. Why should an esthetician raise their feet on a stool when they are taking a break?Raise feet onto a stool when taking a break. It is best if the stool is as high as the chair being used so that the licensee's legs go out straight. A stool or moveable seat should be used so that the licensee can sit and rest their feet while working on a client.
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