If you routinely perform repetitive tasks involving your hands and wrists, you may be susceptible to carpal tunnel syndrome, a painful and often debilitating condition. According to the University of Maryland Medical Center, the condition is most common in people ages 30 to 50 and is more prevalent among women. By understanding the risks and taking precautionary measures, you can lower the chances of developing it yourself.
Definition
The median nerve controls feeling and movement in most of the hand between the thumb and the thumb side of the ring finger. The carpal tunnel is the area where this nerve passes through your wrist into your hand. If this narrow passageway swells, it pinches the median nerve, causing numbness, tingling, pain and weakness -- all symptoms of carpal tunnel syndrome.
Those at Risk
You may associate carpal tunnel syndrome primarily with people who type a lot, but any repetitive task that involves the hands and wrists may put you at risk. Sewing, driving and using tools -- especially tools that vibrate, like jackhammers -- can cause the condition. Sports such as tennis or racquetball may also cause carpal tunnel syndrome. Musicians who play certain instruments may be susceptible. Contributing health factors include diabetes, Lyme disease, inflammatory diseases like gout or rheumatoid arthritis, and anatomical aberrations including ganglionic cysts and a congenitally small carpal tunnel.
Hand Exercises
The American Society for Surgery of the Hand recommends a simple series of stretches before engaging in repetitive hand and wrist tasks. Hold your arms out straight in front of you, wrists bent upward so your fingers are parallel to your body, pointing at the ceiling. Hold this position for a count of five, then relax your wrists and fingers, letting your hands fall loose. Then tighten your hands into fists and bend them downward toward the floor, maintaining this tensed position for a count of five. Straighten your wrists out and let your hands dangle loosely for another count of five. After repeating these steps 10 times, let your arms hang down at your sides and shake them loosely for a few moments before proceeding to work.
Fitness expert Monique Savin suggests the following stretching exercises:
Hold your hand out, palm facing away from you, and use your other hand to pull your fingers backwards toward your body. Repeat with the other hand.
Press your palms together in a flat-handed prayer position, then turn your wrists so that your fingers are pointing down at the floor. Take a deep breath, hold this stretch for several seconds, then gently increase the pressure of your palms against each other until you feel the stretch in your wrists.
Warning
You can find many products that claim to help prevent carpal tunnel syndrome, including special gloves or wrist rests, but FamilyDoctor.org warns that none of these products have been scientifically proven to relieve or prevent the condition. They may work for some people but may actually increase the pain and discomfort for others.
Considerations
If, in spite of regular hand exercises and stretches, you still feel pain, tingling or numbness in your hands or wrists, FamilyDoctor.org recommends putting ice on your hands and wrists to reduce swelling. You may also look for different ways to hold the tool you are using, or adjust your position at the keyboard to minimize wrist movement. Take regular breaks to give your hands and wrists a rest. If pain persists, consult your doctor.
References
- University of Maryland Medical Center: Carpal Tunnel Syndrome -- Overview
- American Society for Surgery of the Hand: Carpal Tunnel Syndrome Exercises
- American Academy of Family Physicians: Management of Carpal Tunnel Syndrome
- Fiteratti: Hand Exercises to Prevent Carpal Tunnel Syndrome
- Family Doctor: Carpal Tunnel Syndrome
