7 HABITS TO PREVENT CARPAL TUNNEL SYNDROME

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7 HABITS TO PREVENT CARPAL TUNNEL SYNDROME
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Are you worried about getting Carpal Tunnel
Syndrome, or do you already have some warning
signs of pain, tingling, and numbness in your
thumb and wrist? If your job or favorite pastime
places strain on your wrist, you should learn
ways to minimize the stress to prevent trauma and
downtime from employment and your favorite
hobbies. The good news is that with a little bit
of education, there is a lot you can do to
protect yourself and prevent your symptoms from
getting worse.
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• Carpal Tunnel Syndrome is caused by compression
  of your median nerve as it goes through a narrow
  Carpal tunnel to your wrist. The median nerve
  provides sensation to your thumb and first three
  fingers. Overuse, trauma, and inflammatory
  medical conditions can cause swelling in your
  wrist, reducing the space through the tunnel, and
  causing your nerve to get squeezed, resulting in
  symptoms.

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If compression is the cause of Carpal Tunnel
Syndrome, reducing the pressure on the median
nerve while it travels across the wrist is
critical. Reducing the stress and strain on your
hands and wrists will help reduce and may even
prevent symptoms. If you are symptomatic a
physical or occupational therapy consult is
beneficial as they will evaluate and outline a
specific program tailored to your specific needs.
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7 Habits to Prevent Carpal Tunnel Syndrome

• 1. Maintain good posture
• Poor posture causes you to drop your head forward
  and round your shoulders. This posture causes
  stress on the bones, muscles, discs, and nerves
  in your neck and can set off a chain reaction
  that can lead to problems with the median nerve.
  Short periods of slouching are acceptable, but
  when we slouch all day and sleep in the same
  position, the muscles, bones, and disc constantly
  get the same pressure which eventually leads to
  breakdown. Maintaining good posture more than
  poor is critical to reducing musculoskeletal
  problems.

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• 2. Keep Wrist Neutral
• Keeping your wrist in a straight, neutral
  position takes the pressure off your median
  nerve. Using your wrist at end range positions of
  flexion or extension stresses the median nerve.

3. Night Brace Wearing a wrist brace when you
sleep will prevent you from sleeping with your
wrist in an extreme position of being flexed or
extended. It might also help to wear it during
activities that trigger your symptoms.
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• 4. Give Yourself a Break
• If your work or hobby requires intense use of
  your wrist and hands, give yourself a break every
  hour. Go for a short one-minute walk around the
  house. Stretch your whole body into extension by
  leaning backward. (Sitting places you in a flexed
  posture.) A ten-minute break every hour is ideal.
  This is especially important if you use tools
  that vibrate or make you apply a lot of force.

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• 5. Stretch Often
• When you take those breaks, perform simple wrist
  stretches
• Prayer Stretch
• Step 1 Put your hands together under your chin
  in a prayer position.
• Step 2 Push your hands down to your waist until
  you feel a moderate stretch. Hold for up to 30
  seconds. Repeat between two and four times.
• Finger Abduction
• 1. Make a fist
• 2. Release your fingers and fan them out.
• 3.Stretch them as far as you can. Repeat 5-10
  times

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• 6. Change It Up
• Try to avoid using the same hand and wrist
  motions repeatedly. For example, if you have a
  task that you always do with your right hand, do
  it with your left instead. Or, mix up your tasks
  as much as possible to give your muscles a break.

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• 7. Anti-inflammatory diet
• Inflammation is a protective mechanism that
  allows your body to defend itself against
  infection, illness, or injury. It can also occur
  on a chronic basis, which can lead to various
  diseases. Eating unhealthy foods, drinking
  alcohol or sugary beverages, and getting little
  physical activity are all associated with
  increased inflammation. Choose a balanced diet
  that cuts out processed products and boosts your
  intake of whole, anti-inflammatory,
  antioxidant-rich foods. Avoid or minimize sugary
  foods and beverages, processed meat, excessive
  alcohol, and foods high in refined carbs and
  unhealthy fats.
• If you would like to be seen by one of our
  specialists simply create an account and
  schedule now!

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