Lifestyle Changes to Help Treat CTS

At the onset of carpal tunnel pain immediate measures should be taken in order to avoid permanent damage of the median nerve. Ignoring the symptoms thinking they will go away naturally and continuing with activities that cause wrist and hand pain will certainly lead to more serious problems in the future.

There are several changes you can make in your life to treat carpal tunnel syndrome and reduce the risk of it returning. Depending on the cause of your CTS, certain changes will be more effective than others.

Make Healthy Choices

Healthy lifestyles help keep carpal tunnel syndrome from recurring

Maintaining a healthy weight, minimizing your alcohol intake and not smoking can reduce your risk of numerous illnesses and conditions, and carpal tunnel syndrome is no exception. By staying as healthy as you possibly can, you reduce your risk of diabetes, thyroid disease, arthritis and other conditions that can increase your risk of carpal tunnel syndrome. If you already have any of these diseases, be sure to see a doctor and have them treated and you may find your carpal tunnel symptoms reduced.

Limit Wrist Activity When Possible

Resting your wrist is one of the best things you can do for your carpal tunnel syndrome. If your CTS is caused by repetitive motions, reducing or eliminating these motions will help considerably. However, if that is not possible you could try using a brace or splint while performing these motions to encourage less bending of the wrist. Remember to take regular breaks and give your hands a chance to rest.

If your carpal tunnel syndrome has only affected one of your wrists, use the other wrist to perform tasks whenever possible to give your sore wrist a rest. When laying down in bed or sitting on the couch, prop your arm up with pillows to relieve the pressure in your hands and help reduce swelling.

Use the Proper Tools and Equipment Correctly

Correct positioning and equipment for cts prevention

Using proper or ergonomically designed equipment for repetitive motion tasks can also take the strain off of your wrist. If you work at a computer for long periods of time, use a mouse pad and keyboard with wrist support or try speech recognition software to reduce the amount of typing that is required. Adjust your chair height so your forearms are level with your keyboard. If you do so, you will find you do not have to flex your wrists to type.

When working with tools, be sure they are not too large or too small for you and that you are able to hold them comfortably. If possible, choose tools with little vibration and don’t work with your arms too far from or too close to your body. It would also be wise to take frequent short breaks to stretch your fingers and thumb.

Stretching, Exercise and Rehab Strategies

Once the symptoms of CTS have abated, performing stretching and strengthening exercises throughout the day can help. Check with a doctor or physical therapist before starting these exercises to ensure you will not cause further damage to your wrist. Try not to sit or stand in the same position all day long. Get up and take a short walk if you sit at a desk or sit down and rest your arms if you stand and use them during work hours. A change of position and a stretch helps to flex the muscles, tendons and ligaments in you back, neck, arms and wrists and helps keep the blood flowing.

Here is a quick stretching routine to be performed daily before and during your work day. Being limber counts for a lot under repetitive conditions. If you suffer from mild carpal tunnel, these strategies could help you avoid further injury and surgery. Be cautious not to cause damage to your tendons. It is recommended that you combine these stretches with blood flow stimulation therapy to heal any tissue damage as it occurs.

If you feel pain or discomfort while exercising or stretching your wrists stop immediately.

Extend and stretch both wrists and hands upwardly as if pressing against a wall. Hold for 5 seconds.
Return wrists to a relaxed straight position.
Make a tight fist with both hands and then bend down at the wrist maintaining a clenched fist. Hold for 5 seconds.
Return wrists to a relaxed straight position.
Repeat these stretches 10 times and then relax your arms at your side and shake them out.

These exercises are used as a precautionary measure and should not be practiced by those who already suffer carpal tunnel pain. Check with you doctor before performing these stretches and exercises to ensure your wrist is healthy enough so no further damage occurs.

Performing dumbbell exercises with light-weights(2 lbs) to loosen and strengthen the area will help defend against injury.

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Using medication or cortisone shots to ease the pain of your carpal tunnel syndrome (CTS) is putting you at risk. These temporary solutions actually hinder the healing process. As you mask your pain and continue to use your wrist, you cause further harm and risk permanent damage. Instead, you must heal the nerve and tendons and stop causing more harm. As well, the side effects of medication with long term use leave you with other health issues and more pain. Treat your CTS properly. Stop the pain and further wrist damage! Related Articles: Tarsal Tunnel Syndrome What is TTS? Symptoms Treatments Repetitive Strain Injury Lifestyle Changes to Help Treat CTS At the onset of carpal tunnel pain immediate measures should be taken in order to avoid permanent damage of the median nerve. Ignoring the symptoms thinking they will go away naturally and continuing with activities that cause wrist and hand pain will certainly lead to more serious problems in the future. There are several changes you can make in your life to treat carpal tunnel syndrome and reduce the risk of it returning. Depending on the cause of your CTS, certain changes will be more effective than others. Make Healthy Choices Maintaining a healthy weight, minimizing your alcohol intake and not smoking can reduce your risk of numerous illnesses and conditions, and carpal tunnel syndrome is no exception. By staying as healthy as you possibly can, you reduce your risk of diabetes, thyroid disease, arthritis and other conditions that can increase your risk of carpal tunnel syndrome. If you already have any of these diseases, be sure to see a doctor and have them treated and you may find your carpal tunnel symptoms reduced. Limit Wrist Activity When Possible Resting your wrist is one of the best things you can do for your carpal tunnel syndrome. If your CTS is caused by repetitive motions, reducing or eliminating these motions will help considerably. However, if that is not possible you could try using a brace or splint while performing these motions to encourage less bending of the wrist. Remember to take regular breaks and give your hands a chance to rest. If your carpal tunnel syndrome has only affected one of your wrists, use the other wrist to perform tasks whenever possible to give your sore wrist a rest. When laying down in bed or sitting on the couch, prop your arm up with pillows to relieve the pressure in your hands and help reduce swelling. Use the Proper Tools and Equipment Correctly Using proper or ergonomically designed equipment for repetitive motion tasks can also take the strain off of your wrist. If you work at a computer for long periods of time, use a mouse pad and keyboard with wrist support or try speech recognition software to reduce the amount of typing that is required. Adjust your chair height so your forearms are level with your keyboard. If you do so, you will find you do not have to flex your wrists to type. When working with tools, be sure they are not too large or too small for you and that you are able to hold them comfortably. If possible, choose tools with little vibration and don’t work with your arms too far from or too close to your body. It would also be wise to take frequent short breaks to stretch your fingers and thumb. Stretching, Exercise and Rehab Strategies Once the symptoms of CTS have abated, performing stretching and strengthening exercises throughout the day can help. Check with a doctor or physical therapist before starting these exercises to ensure you will not cause further damage to your wrist. Try not to sit or stand in the same position all day long. Get up and take a short walk if you sit at a desk or sit down and rest your arms if you stand and use them during work hours. A change of position and a stretch helps to flex the muscles, tendons and ligaments in you back, neck, arms and wrists and helps keep the blood flowing. Here is a quick stretching routine to be performed daily before and during your work day. Being limber counts for a lot under repetitive conditions. If you suffer from mild carpal tunnel, these strategies could help you avoid further injury and surgery. Be cautious not to cause damage to your tendons. It is recommended that you combine these stretches with blood flow stimulation therapy to heal any tissue damage as it occurs. If you feel pain or discomfort while exercising or stretching your wrists stop immediately. Extend and stretch both wrists and hands upwardly as if pressing against a wall. Hold for 5 seconds. Return wrists to a relaxed straight position. Make a tight fist with both hands and then bend down at the wrist maintaining a clenched fist. Hold for 5 seconds. Return wrists to a relaxed straight position. Repeat these stretches 10 times and then relax your arms at your side and shake them out. These exercises are used as a precautionary measure and should not be practiced by those who already suffer carpal tunnel pain. Check with you doctor before performing these stretches and exercises to ensure your wrist is healthy enough so no further damage occurs. Performing dumbbell exercises with light-weights(2 lbs) to loosen and strengthen the area will help defend against injury. Back To Top
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