Five Things you can do to prevent carpal tunnel syndrome!

Ariel Hovland, PT, DPT, CSCS; Owner & Co-Founder of FIXXED

Carpal tunnel syndrome (CTS) is a painful, irritating condition that can cause burning in the hand, feelings of numbness and tingling, and weakness in your grip. Carpal tunnel syndrome can be caused by a number of underlying factors, including a poor ergonomic work station. In a world where we are constantly relying on technology, carpal tunnel cases are becoming much more prevalent. So how can we get ahead of it?! 

What is carpal tunnel syndrome? 

The carpal tunnel is a small, narrow passageway of bones and ligament at the base of the hand. Carpal tunnel syndrome occurs when your median nerve (a nerve that runs from the forearm to the palm of the hand) becomes compressed as it travels through your carpal tunnel. When there is swelling in the carpal tunnel or irritation to the surrounding tissues, your median nerve becomes compressed. When this nerve becomes compressed, it loses its normal ability to function. That means the muscles it innervates become weaker, you may experience burning, numbness or tingling, and you may experience pain along the nerve distribution.

What are the symptoms of carpal tunnel syndrome? 

Carpal tunnel symptoms usually include a weak and painful grip, numbness and tingling in your hand (especially in the thumb, middle finger and index finger), a burning sensation in your hand, or swelling in the first two fingers and thumb. Symptoms typically onset gradually, and most first notice the symptoms at night. As the condition progresses, it may cause difficulty grasping things, holding objects. 

What are the causes of carpal tunnel syndrome? 

Carpal tunnel syndrome can be caused by a number of different factors, but typically include repetitive motion such as prolonged typing, fluid retention during pregnancy, a previous sprain or fracture of the wrist, or excessive use of a vibrating tool such as a jack hammer. 

How can carpal tunnel syndrome be prevented? 

So now, let’s get to the good stuff! If you work from home, are constantly using technology, or are on a computer for most of your day, you definitely want to consider performing some preventative measures. If you think you may be at risk of developing carpal tunnel syndrome, or are already experiencing occasional symptoms of CTS, try the following 5 tips! 

1. Adjust your position frequently: Prolonged sitting and typing can cause repetitive strain to the carpal tunnel and surrounding structures. By adjusting your position frequently, you can adjust the impact on the forearm musculature. Try setting an alarm on your phone to remind you every 30 minutes to stand up, move around, or adjust from sitting to standing. 

2. Adjust your desktop setup: Be sure that your laptop or computer is positioned just below eye level. Make sure your computer monitor is at an arm’s length away. Adjust your seat height so that your hips and knees are at 90 degrees. Keep your wrists flat on the keyboard, not elevated on a wrist pad! 

3. Perform postural stretches: By maintaining good length through your pecs, and keeping your shoulders and upper back strong, you promote good mechanics all the way down the kinetic chain to your hands. Our favorites to prevent carpal tunnel syndrome are pec stretching, banded pull aparts, and thoracic extensions over a foam roller. Check out our youtube channel HERE for our favorite postural exercises! 

4. Keep your hands warm: By working in a very cold environment, you are more likely to put excessive strain on muscles that are not warmed up. Consider wearing gloves, or keeping your environment at a warmer temperature if possible. 

5. Perform wrist strengthening and mobility exercises: By strengthening your grip and keeping your forearms mobile, you can prevent the development of tendinitis in the surrounding structures. Our favorites for wrist strengthening include wrist flexion and extension, using putty, and rolling out your forearm with a barbell. Check out our favorite wrist and hand exercises HERE! 

Struggling with carpal tunnel syndrome but not sure where to start? Book a free consultation with us HERE to see how we can help!