1. Benefits of Massage
Remember carpal tunnel syndrome? In the 1990s, the dreaded wrist condition was thought to be an almost unavoidable result of excessive computer use and diagnoses were at an all-time high. Since then, specialists have realized that carpal tunnel syndrome isn't as prevalent as previously thought and diagnoses have fallen. Still, hand and wrist pain, along with tightness in the muscles of the forearms, are common side-effects of regular typing and mousing. If you are a computer user, especially if you use a keyboard and mouse at work all day and you suffer from ongoing pain in your hands and wrists, then you are probably a victim of repetitive motion disorder (sometimes also called repetitive stress disorder or repetitive motion injury). Swedish massage, which involves long, gentle strokes and kneading, can help keep your hands and wrists limber and pain-free. Massage can reduce swelling, promote deep relaxation and disrupt patterns of tension, said Elaine Calenda, academic dean of the Boulder College of Massage Therapy in Boulder, Colorado. To find a massage therapist trained in basic Swedish massage, which involves long, gentle strokes and kneading, use the locate service on the Associated Bodywork & Massage Professionals website or the American Massage Therapy Association website.
2. Specialized Work
Many massage therapists have taken advanced training, beyond Swedish massage, that gives them a deeper understanding of the body and how to address pain and tightness through hands-on work. Some techniques to look for include Trigger Point Therapy, which addresses areas, or points, in the body that create pain in muscles; Myofascial Release, which unwinds tight fascia (the web of material joining all the body's muscles); and Rolfing, which involves 10 sessions of very deep bodywork. Search online for any of these terms to find practitioners. Specific nerve-release strokes and myofascial release of the shoulder girdle, shoulder joint, elbow, wrist and hand are examples of advanced therapies effective in addressing hand-and-wrist pain and tightness, Calenda said.
3. Stretching and Self-Massage
If you do receive a diagnosis of carpal tunnel syndrome, know that surgery doesn't have to be your first option. Research conducted at the Touch Research Institutes at the University of Miami School of Medicine in Miami, Florida, showed that massage therapy eases the symptoms of carpal tunnel syndrome (severe pain, tightness) and increases grip strength. Between massages, you can practice stretches. Search online for "wrist pain software" to find programs you can download to your computer and that will guide you, step-by-step, in stretches for the arms, wrists and hands. Self-massage to both sides of your forearms will also lessen stress on your hands and wrists. Many massage lotions today are formulated for natural pain relief, with ingredients including menthol, Arnica, wintergreen and Chinese herbal blends, and mimic heat therapy or cryo (cold) therapy. These can be added to your self-care regimen to promote healthy, pain-free wrists and hands.
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