Carpal Tunnel Syndrome: Early Signs and DIY Relief Strategies
Tips to Get on Top of the Pain
If you’ve been diagnosed with carpal tunnel syndrome or feel you may have it, there’s a lot you can do at home to mitigate the symptoms and alleviate the pain altogether. The key to reducing CTS pain is understanding what it is and what’s causing it. From stretches to diet changes, we’ll show you some relief strategies to get a firm grip on your pain!
Understanding Carpal Tunnel Syndrome
Carpal tunnel syndrome occurs when the median nerve, which runs from your forearm into the palm of your hand, becomes pressed or squeezed at the wrist. The carpal tunnel—a narrow, rigid passageway of ligament and bones at the base of the hand—houses the median nerve and tendons. Sometimes, swelling can cause the tunnel to narrow, leading to compression of the nerve. The result? Pain, weakness, or numbness in the hand and wrist radiating up the arm.
Early Signs of Carpal Tunnel Syndrome
If you catch carpal tunnel syndrome early, you’ll be WAY ahead of the game. Here are some warning signs you need to look out for:
Numbness or Tingling: A pins and needles sensation affecting the thumb, index, middle, and part of the ring finger. It may extend from your wrist up your arm, often prompting an involuntary shake of the hand to regain sensation.
Hand Weakness: A weakening in your grip strength may lead to clumsiness and frequent dropping of objects.
Night-time Symptoms: CTS pain can feel worse at night because you’re less distracted and more focused on your pain. Also, certain sleeping positions can put pressure on the nerve increasing pain.
What Causes Carpal Tunnel Syndrome?
If you have CTS, you may be wondering how you got here. Here are the common causes:
Repetitive Motion: Engaging in activities that involve repeated wrist motions, such as typing, knitting, or assembly line work, can aggravate the tendons in the carpal tunnel, leading to swelling.
Anatomical Differences: Individuals with smaller carpal tunnels may be more prone to CTS, indicating a genetic predisposition.
Health Issues: Conditions like diabetes, rheumatoid arthritis, thyroid dysfunction, and hormonal changes during pregnancy can increase the risk of developing CTS due to inflammation and fluid retention.
Who’s at Risk?
Certain professions and hobbies are associated with a higher risk of CTS due to repetitive strain on the wrist:
Data Entry and Typing Jobs: Long hours of typing can strain the wrist.
Manufacturing or Assembly Line Work: Repetitive assembly tasks can lead to CTS.
Musicians: Playing instruments often involves repetitive wrist movements.
Crafts and Textiles: Activities like sewing, knitting, or woodworking.
DIY Relief Strategies for Carpal Tunnel Syndrome
You don’t have to quit your job or stop your hobbies to get a handle on CTS. While CTS might sound daunting, you are not powerless. If you’re open to making some lifestyle adjustments and giving your wrist a little love, you can get on the other side of it. Here are some relief strategies:
1. Frequent Breaks
If you’re doing an activity that is aggravating your wrist, give yourself a break. In fact, give yourself frequent breaks! Don’t try and work through the pain. You’ll never reduce the inflammation around the nerve if you push through the pain. We suggest resting your hand once every 10 minutes. Here are some stretches you can do during your micro-breaks!
2. Hand & Wrist Stretches
Strengthening and stretching exercises can increase the flexibility of the wrist and reduce pressure on the median nerve. Gentle movements, such as wrist flexor stretches, wrist extensor stretches, and median nerve glides, can be particularly beneficial.
Wrist Flexor Stretch: Extend your arm in front of you with your palm up. With your other hand, gently press down on the fingers and palm to stretch the forearm and wrist. Hold for 15-30 seconds, then switch hands.
Wrist Extensor Stretch: Similar to the flexor stretch but with the palm facing down. Gently press the back of the hand to stretch the top side of your forearm and wrist.
Median Nerve Glides: Extend your arm in front of you with your palm facing up. Gently bend your wrist down and up, then touch each fingertip to your thumb in a gentle pinching motion. Repeat the sequence to promote nerve glide within the carpal tunnel.
3. Ergonomic Adjustments
“Ergonomic” is a fancy word for anything designed with your comfort in mind. Making slight ergonomic adjustments to your work and play spaces could keep you from getting Carpal Tunnel in the first place, but it also can help reduce your symptoms if you already have it. Here’s what you can do:
For the Workplace:
Adjust Your Chair: Ensure that your chair height allows your forearms to be level with your keyboard, preventing an upward or downward wrist bend.
Keyboard & Mouse Position: Keep the keyboard and mouse close enough so you can use them with your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows.
Ergonomic Accessories: Use padded wrist rests to keep your wrists neutral, not bent upward. Consider an ergonomic keyboard and mouse designed to minimize wrist strain.
Monitor Height: Position your monitor such that you don’t have to bend your neck up or down to see the screen, reducing overall tension.
Footrest: If your feet don’t sit flat on the floor, use a footrest to reduce strain on your lower back, which can indirectly affect your neck and shoulders, and thus your wrists.
For Hobbies:
Correct Posture: Engage in hobbies with a posture that keeps your body aligned and your wrists straight.
Tool Handles: Use tools with padded handles that fit comfortably in your hand to avoid a tight grip.
Adjustable Tables: For activities like sewing or model-building, use adjustable tables that allow you to work without bending your wrists at awkward angles.
4. Medical Device
Sometimes, wearing a medical device like a wrist splint/brace or glove can help you maintain a neutral wrist position, alleviating the pressure on the median nerve. Here are some common devices to help with CTS:
Wrist Splints/Braces: They hold the wrist in a neutral, straight position, which minimizes pressure on the median nerve. Splints and braces are typically rigid and incorporate a metal or plastic piece that keeps the wrist in the optimal position. Sometimes, they come with straps and are adjustable. Splints and braces are helpful at night to prevent patients from bending their wrists during sleep, which can exacerbate symptoms.
Carpal Tunnel Gloves: They provide mild compression and warmth to the wrist and hand, improving circulation and reducing swelling. They are often made from flexible, elastic materials that fit snugly around the hand and wrist, similar to a glove. They are not meant to immobilize the wrist but to offer support and warmth. Carpal Tunnel gloves are sized like gloves and can be worn during the day or night, but because they don’t restrict movement, they are more suitable for daytime activities.
5. Anti-Inflammatory Measures
Get on top of the inflammation! Swelling can exacerbate CTS. Here are some anti-inflammatory measures you can take in the short and long term:
Cold Packs: Applying cold packs to your wrist for 10 to 15 minutes, once or twice an hour, can help reduce inflammation and relieve pain. Ensure your hands are adequately warmed up when you resume activities involving your hands, though.
Diet Changes: Eat more leafy green vegetables, berries, ginger, and garlic. Incorporate omega-3 fatty acids from nuts and seeds into your diet. Add turmeric to your meals and pair it with black pepper for better absorption.
Stay Hydrated: Water is essential for cellular health, toxin removal, blood flow, joint lubrication, digestive health, and nutrient absorption. If you need to know if you’re drinking enough water, here’s a quick formula: Drink between half an ounce and an ounce of water for each pound you weigh daily. For example, weighing 150 pounds would be 75 to 150 ounces of water a day.
NSAIDs: Short for non-steroidal anti-inflammatory drugs, NSAIDs can be helpful for short-term pain relief. Over-the-counter examples are Ibuprofen, Naproxen, and Aspirin. Consult a healthcare provider before starting any medication, though.
What Are the Long-term Effects of Carpal Tunnel Syndrome If Left Untreated?
We don’t want to be the harbingers of doom, but letting carpal tunnel syndrome go untreated for an extended period can lead to:
Permanent Nerve Damage: Continued pressure on the median nerve can result in irreversible damage.
Loss of Sensation: You might experience a decreased ability to feel temperatures or textures.
Muscle Atrophy: Severe cases of CTS can lead to the wasting away of the thumb muscles, affecting grip strength and agility.
If you are experiencing carpal tunnel symptoms, please reach out to us to see how we can help. We can develop a personalized treatment plan that meets your needs and enables you to get back to living your life to the fullest.