- Seek treatment from a qualified medical professional to manage carpal tunnel syndrome.
- Wear a wrist brace to reduce pressure on the median nerve.
- Avoid repetitive movements and activities causing strain on wrists.
- Stay hydrated to avoid exacerbating symptoms.
- Exercise regularly to strengthen muscles in the arms and shoulders.
Carpal Tunnel Syndrome (CTS) is a condition that can cause numbness, tingling and pain in the arms, hands, fingers and wrists. It is caused by pressure on the median nerve as it passes through the carpal tunnel, which is formed by bones and ligaments in your wrist. CTS can be very painful and debilitating if not treated properly. Fortunately, several tips can help you deal with the symptoms of CTS and even prevent it from worsening. Here are five tips to help you manage the pain and other symptoms associated with carpal tunnel syndrome.
1. Seek Treatment
When dealing with carpal tunnel syndrome, seeking treatment from a qualified medical professional is important. Platelet Rich Plasma (PRP) has become increasingly popular as an effective treatment for carpal tunnel syndrome when traditional treatments have failed. PRP uses the body’s own platelets and plasma to help stimulate healing in the affected area. It delivers concentrated growth factors that help reduce inflammation and provide the healing signals necessary for tissue regeneration.
2. Wear a Wrist Brace
Wearing a wrist brace can help reduce the pressure on your median nerve and relieve some pain associated with carpal tunnel syndrome. Wear the brace at night or during inactivity, which will help keep your wrist in a neutral position.
3. Avoid Repetitive Movements
Minimizing repetitive movements can also help relieve symptoms associated with carpal tunnel syndrome. If you’re typing, take regular breaks and use a wrist rest to maintain a neutral position. You should also try to avoid activities that require repetitive motions of the hands and wrists, such as assembly line work or using a jackhammer.
4. Stay Hydrated
Staying hydrated is important when dealing with carpal tunnel syndrome. Ensure to drink plenty of water throughout the day, as dehydration can worsen symptoms. You should also avoid caffeine and alcohol, as both can cause dehydration.
5. Exercise Regularly
Exercising regularly can help reduce swelling in your wrists and alleviate some of the pain associated with carpal tunnel syndrome. Try incorporating exercises focusing on your wrists and that will help strengthen the muscles in your arms and shoulders, as these can help support your wrists and reduce the pressure on your median nerve.
Here are some exercises that could help you deal with CTS syndrome:
Wrist curls are a simple but effective exercise for improving the strength and flexibility of your wrists, which can help reduce the pressure in your carpal tunnel. To do this exercise, begin by sitting or standing with your arms outstretched in front of you, palms facing down. With both hands, take a light dumbbell (one to three pounds is a good starting weight), curl your wrists up towards you, and slowly lower them back to the starting position. Do this for 10 to 15 repetitions, gradually increasing the number of reps and the weight of the dumbbell as your strength increases.
Flexor stretches can also help lessen the pain and numbness associated with carpal tunnel syndrome. To do this exercise, start by standing or sitting upright and extending your arm straight before you. With your other hand, gently pull the fingers of the extended hand back towards you until you feel a stretch in your forearm but not pain. Hold for 10 to 15 seconds and then release slowly before repeating on the other side.
Shoulder Blade Squeezes
Shoulder blade squeezes are a great exercise for strengthening the muscles in your shoulders, which can help reduce the pressure on the carpal tunnel and alleviate some pain associated with CTS syndrome. To do this, start by sitting or standing upright with your arms at your sides. Then, squeeze your shoulder blades together and hold for five seconds before slowly releasing and repeating the process. Do this 10 to 15 times for best results.
Wall push-ups are an effective way to work both your upper arms and shoulders, which can help reduce stress on the carpal tunnel and alleviate some pain caused by CTS syndrome. To do this exercise, stand a few feet from a wall and place your palms flat against it at chest level. Then, bend your elbows and slowly push yourself away from the wall until your arms are fully extended. Hold for five seconds before slowly returning to the starting position and repeating 10 to 15 times. Keep your core and legs engaged throughout the exercise for the best results.
Carpal tunnel syndrome can be painful, but with the proper treatment and lifestyle changes, it doesn’t have to be debilitating. These five tips can help you manage your symptoms and improve your overall quality of life. Don’t forget to consult a healthcare professional if you are experiencing any pain or discomfort; they can provide you with the best treatment plan for your case. With the right approach, you should be back to using your hands pain-free.