Everyday Tips to Avoid Carpal Tunnel Syndrome

What happens when doing your job or your favorite hobby causes you physical pain? That’s the case for many people with carpal tunnel syndrome. This condition develops when you make the same motion over and over — whether that’s typing on a keyboard, painting a wall, swinging a hammer, or performing any other wrist movement countless times over the course of a year. 

Some people have more risk than others, and there are some simple changes you can make to help you avoid carpal tunnel syndrome. The wrist experts at Performance Orthopaedics and Sports Medicine explain the condition here and also provide some useful everyday tips to help you ward off the pain.

What happens when you have carpal tunnel syndrome

The median nerve runs through your wrist. From your forearm to your fingers, this large nerve passes through nine different flexor tendons. The space between these tendons is called the carpal tunnel. 

The median nerve and the flexors that make up the carpal tunnel provide sensation and movement in all of your fingers except your pinky. That means when there’s a problem with the carpal tunnel, your ability to use your fingers is jeopardized. 

If you repeat the same motion enough times, it can cause inflammation in the tendons that surround your median nerve. With inflammation comes swelling, which can put pressure on your median nerve, leading to numbness, tingling, and weakness in your hand. 

5 tips to protect your carpal tunnel and median nerve

We’ve put together a list of simple but significant things you can do to protect your wrist and make it less likely that you’ll develop carpal tunnel syndrome. 

1. Take rest breaks

Allowing your wrists to rest periodically throughout the day can help. You may want to set a reminder to help ensure that you stop and stretch your wrists a few times while you’re working or doing a repetitive task. 

2. Go easy with manual work

Have you ever found yourself using excessive force to do a task? Maybe you strike the keys on your keyboard much harder than necessary or you grip your tools so tightly that your fingers hurt a little. It can be helpful for your tendons to take it easy each time you notice that you’re using extra force. 

3. Consider your work setup

Think about how you use tools and machines or how your furniture is set up — the ergonomics of your workspace. Making simple adjustments in the way you handle your tools or the height of your chair at your work desk can have an enormous impact on the wear and tear to your body. 

4. Do strengthening exercises

Doing a few exercises to make your hands and wrists stronger can help to protect your wrists. Simple things like squeezing a stress ball or tennis ball can help. We can also demonstrate some basic stretches. In some instances, a session or two of physical therapy can be helpful. 

5. Warm up

Researchers have discovered that people who are often cold or work in cold environments tend to report symptoms of carpal tunnel syndrome. If you can make your work area warmer, or protect your hands and wrists while at work, it might be a good idea to do so. Fingerless gloves may also be a helpful option. 

Get help for your wrist pain

If you have concerns about developing carpal tunnel syndrome, or you think you may already have some of the signs, schedule an appointment with the wrist specialists at either location of Performance Orthopaedics and Sports Medicine. We’re always happy to answer your questions and help you evaluate your personal risk.