Carpal tunnel syndrome is a common condition caused by excessive pressure on the median nerve, which runs through the wrist. This pressure can stem from repetitive wrist movements, prolonged awkward wrist positions, pregnancy-related swelling, or underlying inflammatory conditions.
You might be dealing with carpal tunnel syndrome if you’re experiencing symptoms such as tingling (like pins and needles), numbness, pain, or weakness in the thumb, index, and middle fingers. Frequent dropping of objects and, in severe cases, muscle loss in the hand are also common. But don’t worry – there are steps you can take to manage this condition effectively.
Here are 5 proven tips to relieve carpal tunnel syndrome, shared by our expert hand therapists:
1. Wear a wrist brace while sleeping
Wear a wrist brace at night. This helps to place the wrist in a position of rest whilst sleeping and allows the nerve to recover. Choose a comfortable, high-quality brace to promote better sleep and healing.
2. Incorporate gentle stretches and movements
A gentle stretching or movement routine can be helpful. Getting your body stretching and moving helps to get the muscles and nerves to glide and slide in the body, relieving some tension in them. It also promotes good blood circulation. Do this within your own limits.
3. Avoid extreme wrist positions
Avoid wrist positions that put pressure on the nerve. Bending the wrist to its end range in either direction can cause the nerve to be irritated and limit blood flow. Look at the position of your wrist in your daily tasks at home and work and see if there are ways to do those tasks that keep the wrist in a more neutral position.
4. Reduce repetitive gripping tasks
Avoid tasks that require excessive or repetitive gripping where possible. For example, use an electric standing mixer instead of a hand whisk to whip up some cream. Small adjustments can significantly reduce strain on your wrists.
5. Take frequent breaks
When working or using the hands, take frequent, short movement breaks to allow gliding of the nerve and improve blood flow to the wrists and hands.
Bonus tip: Keep your hands warm
Cold hands can limit blood flow, potentially worsening carpal tunnel symptoms. Wearing gloves during colder weather or using a heating pad can help maintain circulation and ease discomfort.
When to consult a hand therapist
If your symptoms persist or worsen, seeking professional advice from a hand therapist is crucial. Book a consultation with a hand therapist today and take the first step toward better hand health! Make a booking online or enquire at a TBI Health clinic near you on 0800 824 432.
