Carpal tunnel syndrome is pain at the area of the carpal tunnel, a space on the inside or palmar side of the wrist where the median nerve and nine tendons connect from the forearm into the hand. It is caused by pressure on the median nerve at the wrist, resulting in pain, swelling and limited range of motion.
Causes
Carpal tunnel syndrome can be caused by injuries such as joint dislocation or fracture. It can also be caused by overuse, keeping the wrist bent for long periods of time as at a keyboard or by repeatedly flexing and extending the wrist while holding a weight, as a grocery checker does, for instance. Strained and overworked forearm muscles pull on the tendons that pass through the carpal tunnel, pressing on the median nerve and irritating it.
Prevention/Solution
You can help prevent carpal tunnel syndrome by avoiding repetitive tasks, resting your arms and hands occasionally during the day and lightly massaging your arms and hands after working for a long time. At the computer, use a gel pad under your wrists to keep them supported and cool. When doing hard work with your arms and hands wear a wrist support. After working so hard, even if you don't feel any pain, ice your wrists and arms to prevent swelling and inflammation.
Exercises
Exercises can both prevent and ease carpal tunnel pain. Gently stretching and exercising your muscles, including your shoulders, upper and lower arms and hands will keep the muscles relaxed and toned and prevent inflammation. If you have carpal tunnel pain due to repetitive motion strain, take a break several times during the day to stretch and limber up your arms.
Shoulder Exercise
Stand in a relaxed position and roll your shoulders -- shrug, then squeeze your shoulder blades together in back, drop your shoulders down and squeeze them forward in one smooth circular movement. Repeat the movement five times and then reverse the direction and do another five repetitions.
Arm Exercise
Standing in a relaxed position, extend both arms forward and lift your hands as if pushing against a wall. Hold for a count of five. Extend both arms backward, palms up, and press toward the ceiling. Hold for a count of five. Shake your arms until they feel loose and relaxed.
Forearm and Wrist Exercises
Make a soft fist with one hand, palm up; use the other hand to press the fist down toward the floor. Turn your fist over, palm down, and use your other hand to press the fist down toward the floor for five seconds. Repeat with the other hand.
Extend one arm forward, shoulder high, palm out as if pushing on a wall. Use your other hand to bend your wrist up and pull your hand back toward your face, for a count of five. Then bend your wrist down, fingers pointing down, and use your other hand to pull your hand toward your body, keeping your arm straight.
