What is Carpal Tunnel Syndrome?
A wrist is made up of eight small bones called carpal bones. These bones form a tunnel to protect the median nerve and tendons. Thus, this area of the body is known as the carpal tunnel.
The tunnel sits at the base of your palm. At the top of the tunnel is the transverse carpal ligament that forms the roof of the carpal tunnel.Ā
Carpal Tunnel Syndrome (CTS) happens when the median nerve in your wrist is compressed. This compression is often caused by swelling, which puts pressure on the nerve. When this happens, it can affect your sensation, grip strength, and hand coordination.
What Causes Carpal Tunnel Syndrome?
Carpal tunnel syndrome develops from repetitive motion. These motions can cause inflammation to develop in the tunnel. Frequent use of computer equipment can also lead to carpal tunnel syndrome.
Carpal tunnel syndrome also has several comorbidities:
Ā·Ā Ā Ā Arthritis
Ā·Ā Ā Ā Diabetes
Ā·Ā Ā Ā Hypothyroidism
These conditions can put you at a much higher risk of developing carpal tunnel syndrome.
What are the Symptoms of Carpal Tunnel Syndrome?
The symptoms of carpal tunnel syndrome are initially minor. However, ignoring the early stages can worsen the condition.
Early symptoms include:
Ā·Ā Ā Ā Numbness
Ā·Ā Ā Ā Tingling in the thumb, index, and middle fingers
Ā·Ā Ā Ā Weak grip strength
Later symptoms include:
Ā·Ā Ā Ā All early symptoms, but more severe
Ā·Ā Ā Ā Pain radiating up the arm
Ā·Ā Ā Ā Discomfort affecting daily activities
How Do You Prevent Carpal Tunnel?
Workplace Ergonomics
Proper ergonomics in the workplace around your computer equipment can go a long way. Adjust your desk chair so your feet rest flat on the ground. Make sure your knees are level with your hips.
Second, the chair should provide good lumbar support to support proper posture. Finally, your desk needs to be at a height where your elbows are level with the floor. These positions of your chair and desk put the least strain on your wrist.
Your keyboard should be positioned at elbow height for a relaxed arm. Moreover, your mouse should be nearby, so you are not reaching but level with the keyboard.
Regular Breaks and Movements
Taking regular stretching breaks is the key to reducing your risks of carpal tunnel syndrome. This minimizes the damage of repetitive motion and allows your body to rest. Some exercises you can do include:
Ā·Ā Ā Ā Wrist flexor stretch
Ā·Ā Ā Ā Finger stretch
Ā·Ā Ā Ā Wrist curls
Ā·Ā Ā Ā Grip strengthening
Maintaining Healthy Habits
Eat a healthy diet with anti-inflammatory foods. This can support your body and reduce inflammation. Additionally, vitamin B6 can reduce inflammation. Add fatty fish, nuts, seeds, leafy greens, and berries to your diet.
Staying Hydrated
Proper hydration is important for overall health. Conversely, dehydration can cause inflammation, cramping, and fatigue. Include hydrating foods like fruits and vegetables in your diet and try to limit processed foods.
The general rule is drinking half your body weight in ounces of water daily. So, if you weigh 150 pounds, you should drink 75 ounces of water daily.
