Carpal tunnel syndrome is commonly associated with the workplace. Overuse of the wrists from typing can cause discomfort and numbness in the fingers, hands and arms. Athletes are also prone to carpal tunnel. In track and field, shot putters are most susceptible to carpal tunnel syndrome. Simple stretches and strengthening exercises can be done at home to help in recovery and prevention.
Carpal Tunnel Syndrome
The carpal tunnel is the passage in the wrist through which the median nerve and tendons passes into the hand. Carpal tunnel syndrome occurs when the passage narrows and compresses the nerves and tendons. It can be caused by an injury, overuse of the wrist, arthritis, vibrating machinery or pregnancy in women. Symptoms include tingling and pain in the fingers, wrist and forearm or weakness in the fingers and hands.
Treatments
The initial treatment for carpal tunnel syndrome is rest. The wrist should be stabilized with a wrap or splint; apply a cold compress and anti-inflammatory medicine if there is any swelling. Any further form of exercise or rehab shouldn't be undertaken until the wrist has had time to rest and heal. Avoid overworking during rehab. If pain occurs stop and allow the wrist to recover. Overdoing it can cause re-injury.
Stretching
Stretching exercises can help lessen the tension in the wrist and arms and increase blood flow, which will aid recovery. There are different stretches that involve the fingers, hands, wrists and arms. One stretch involves making a tight fist, opening it and stretching out your fingers as wide as they will go. Repeat the exercise five times. In another stretch for the forearms, place the palms together at the chest with your fingers pointed up. Stretch the forearms for 10 seconds by lifting the elbows.
Strengthening
It is important that strengthening exercises be done with the guidance of a doctor or physical therapist. One exercise for the wrists: make a fist with the palm facing up. Keep your wrist straight as you apply downward force with your other hand. Repeat this with the fist facing in other directions. You can also use light dumbbells. Do these lifts with your palms facing up, and facing the floor. Also, hold the weights with your palms facing down and move your wrists from side to side.
Prevention
There are basic guidelines for preventing carpal tunnel. Avoid overworking the wrist and forearms if possible. If you feel your wrist becoming sore during training step back and take a rest. Doing proper stretching and strengthening exercises during the off season will help you be prepared once training begins. Wrists and arms that are well prepared for training will be less susceptible to injury as the season progresses.
Member Comments