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.
How To Prevent Carpal Tunnel Syndrome
Carpal tunnel syndrome is often associated with years of computer use and office-related tasks, but it can affect anyone who performs any kind of repetitive movements using their hands. The carpal tunnel is located on the palm side of the wrist. It contains bones, tendons, and ligaments, and when the nerve that runs through the carpal tunnel is under repeated pressure or squeezed by swollen tendons in the wrist, it can result in carpal tunnel syndrome.
- 1 The Symptoms
- 2 What Causes Carpal Tunnel Syndrome?
- 3 How Can You Prevent Carpal Tunnel Syndrome?
- 4 Preventing Carpal Tunnel Syndrome at Work
- 5 Lifestyle Changes to Prevent Carpal Tunnel Syndrome
- 6 Preventing Carpal Tunnel Syndrome While Gaming
- 7 Stretching Exercises to Prevent Carpal Tunnel Syndrome Symptoms
The Symptoms
In many cases, the symptoms of carpal tunnel syndrome start slowly. You might feel some burning or numbness in your thumb or any of your fingers except your pinkie. It is also possible for the feeling to start traveling up your arm. The symptoms also tend to start at night. This is because most people bend their wrists when they sleep, putting pressure on their median nerve.
As the carpal tunnel condition gets worse, you will start feeling the symptoms during the day, most often after you’ve spent a good amount of time doing something where you have to bend your wrist up or down. The symptoms might come and go for a while, but they will get worse and occur more regularly.
Some of the other symptoms of carpal tunnel syndrome include:
- The feeling of swollen fingers, even if they don’t appear swollen.
- Shocks that temporarily come and go in your fingers and your thumb.
- It becomes hard to make a fist, and you feel weakness in your hand.
- You tend to drop things more often or have a hard time manipulating small objects or buttoning buttons.
What Causes Carpal Tunnel Syndrome?
Carpal tunnel syndrome is usually caused by forceful or repetitive wrist motion. This can be anything from operating vibrating equipment to driving a car or working with small instruments.
How Can You Prevent Carpal Tunnel Syndrome?
It’s important to take measures to prevent carpal tunnel before you start feeling any symptoms. Since many different types of activities can cause carpal tunnel, start by increasing your awareness of how you use your hands and your wrists throughout the day.
Preventing Carpal Tunnel Syndrome at Work
Following the below tips while at work can help to prevent carpal tunnel syndrome:
- Use an ergonomically correct workstation that includes a wrist pad. Keep a wrist pad at the bottom of your keyboard to help keep your wrists in a neutral, almost straight position when you are not typing. When you are actively typing, keep your forearms raised a little, so your hands and wrists can move freely.
- Center the work in front of you. Keep it as low as you can, but make sure the keyboard or workstation doesn’t touch your legs.
- Keep your forearms parallel to the floor or just slightly lower.
- Keep your hands and wrists in line with your forearms.
- Hold your elbows close to your sides.
- Take short breaks every 15 minutes.
- Don’t lean on your wrists or the heels of your hands.
- Stretch your body and perform some wrist stretches.
- Change your computer mouse. There are many styles to choose from. Some will change the position of your hand and help reduce the stress on your wrist. It might take a few tries to find one that works for you.
Lifestyle Changes to Prevent Carpal Tunnel Syndrome
Image via Flickr by Ryan Finnie
You can also prevent carpal tunnel syndrome by making some lifestyle changes.
- Maintain a healthy weight. Carrying additional weight can slow down how fast the nerves travel to your hand. Extra weight can result in a lack of physical activity, which can increase the risk of carpal tunnel syndrome.
- Use a loose grip. No matter what you do, practice it with a loose grip. If you hold something too tightly, whether it’s a paintbrush, pencil, or another small tool, it can contribute to wrist compression and increase the risk of developing carpal tunnel syndrome. To avoid this, practice some wrist exercises while you work, such as deliberately loosening your grip and shaking your hand while holding a pen or brush.
- Stop smoking. If you are a smoker, it can interfere with blood flow. This can increase your chances of developing carpal tunnel and make the symptoms worse.
- Wear a wrist brace. A wrist brace can help both during the day and at night. It will keep your wrist straight when performing repetitive tasks and also keep it straight while you sleep. Make sure to move your wrist when you take the brace off to keep it strong and flexible, but make sure you don’t put too much stress on it.
- Avoid repetitive tasks. This is easier said than done if your job requires repetition. If you can, change hands to give your dominant wrist a break.
Preventing Carpal Tunnel Syndrome While Gaming
Gamers who spend hours using a keyboard or game controller are at risk for developing carpal tunnel syndrome. Some tips for preventing the symptoms include:
- Take breaks. Give your hands a break by taking some time away from the computer or gaming console. Every couple of hours, get up and move around. This will also improve circulation.
- Use correct posture. Sit up straight and position your screen at a level where you can keep your head up and eyes straight.
- Use an ergonomic mouse. A vertical mouse that changes the position of your wrist might be the answer.
Stretching Exercises to Prevent Carpal Tunnel Syndrome Symptoms
Stretching is another way to help prevent symptoms and relieve pressure on the nerve.
- Rotate your wrist up and down to help relieve any stiffness.
- Prayer stretch. Place your palms together over your head. Keeping your palms together, move your hands downward as far as you can. Hold for five to 10 seconds and repeat.
- Wrist flexor stretch. Put out one hand with the palm toward the floor. Use your wrist to bend the hand upward, and use the other hand to pull back on that hand until you feel a stretch.
- Gently use one hand to push back the thumb on your other hand until you feel a slight stretch.
- Stretch your fingers out, making a space between each finger. Relax your hand back to so it’s flat. You can do this a few times to stretch the tendons that run through each finger.
If you perform repetitive motion using your hands and wrists, whether it’s for work or a hobby, you could be at risk of developing carpal tunnel syndrome. Contact us at The Hand and Wrist Institute for more information about steps you can take to prevent it.
Dr. John Knight
Dr. Knight is a renowned hand, wrist and upper extremity surgeon with over 25 years of experience. Dr. Knight is a Board Certified Orthopedic Surgeon and Fellowship trained. Dr Knight has appeared on CNN, The Doctors TV, Good Morning America, The Wall Street Journal, The Washington Post, Forbes, The Huffington Post, Entrepreneur, Oxygen network and more.
9 Things You Can Do to Prevent Carpal Tunnel Syndrome
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.
1. Try a Softer Touch
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.
2. Give Yourself a Break
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.
3. Stretch Often
When you take those breaks (or any time throughout the day), try this simple stretch:
- Make a fist
- Slide your fingers up until they point straight out
- Repeat 5-10 times
- Make a fist
- Release your fingers and fan them out. Stretch them as far as you can.
- Repeat 5-10 times
4. Stay Neutral
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.
5. Switch It Up
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.
6. Watch Your Posture
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.
7. Stay Warm
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.
8. Talk to Your Supervisor
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:
- Adjust your keyboard position so you don’t have to bend your wrists when you type.
- Keep your elbows close to your side as you type.
9. See an Occupational Therapist
This medical professional may be able to:
- Show you exercises to help stretch and strengthen your hand and wrist muscles
- Show you how to change your routine motions in a way that eases stress on your hands and wrists
Show Sources
American Academy of Orthopedic Surgeons, OrthInfo: “Carpal Tunnel Syndrome.”
NIH, National Institute of Neurological Disorders and Strokes: “Carpal Tunnel Syndrome Fact Sheet.”
Mayo Clinic: “Carpal Tunnel Syndrome.”
Office on Women’s Health: “Carpal Tunnel Syndrome Fact Sheet.”
Arthritis Foundation: “Carpal Tunnel Syndrome Relief.”
University of Washington Orthopaedics and Sports Medicine: “Carpal Tunnel Syndrome.”
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