What is Carpal Tunnel Syndrome?
Physical Therapy Can Help!
The carpal tunnel is where the tendons that bend and move your wrist and fingers (red arrow) and their wiring, the median nerve (yellow arrow), pass into the hand. It is a fixed, enclosed space bordered by a very tough band of tissue at the top called the flexor retinaculum (black arrow) and the wrist bones on all other sides.
An Inside View of the Carpal Tunnel
Carpal tunnel syndrome stems from a repetitive irritation and compression of the median nerve by the the wrist and finger flexors. With repetitive wrist bending, gripping and finger movements in a bent position these muscles get bigger, thicker and rub on each other excessively. This can drive inflammation of the tendon sheaths (blue arrow) and scar tissue development further restricting movement and compressing your nerve in a fixed, enclosed space.
Symptoms can include hand and thumb weakness, pain, numbness and tingling in the thumb through middle finger, hand and wrist. Over time, this cycle can make it difficult and painful to do simple things such as cooking, typing, writing, even holding onto a toothbrush to brush your teeth.
Here are some things that can help carpal tunnel syndrome. You can also do these things to help prevent symptoms if you have a job or participate in activities that require repetitive or heavy gripping or repetitive finger motion like typing or crafting.
Mind Your Wrist Posture
Keep your wrist in a neutral (straight) position. Do not keep your wrist in a flexed or extended position when using your hands as it compresses the carpal tunnel. Use a brace to help you if necessary. Also do not let your wrist and hands rest on the lap top edge. This places pressure on the median nerve and can irritate it.
Pay attention to your overall posture too.
Typically, patients who have this problem tend to grip too hard because of a weak neck, stiff back , weak back and shoulder blade core muscles. Pay attention to how you do the things that give you pain and be sure to do it with good posture.
Stretch the muscles and tendons that go all the way down and into your finger tips frequently throughout your day. Try to do them as soon as you notice pain or tension starting to increase to prevent the higher spikes of pain or soreness at the end of the day. Click on the link above to learn all of the stretches you can do.
Brace
Wear it when you are doing things that typically cause you pain. Wear a brace especially at night. People who have carpal tunnel syndrome often sleep with their elbows, wrists and fingers curled up without even realizing it.
After doing the stretches, glide the median nerve (yellow arrow), and the finger tendons (red arrow) to prevent or help with irritation, numbness, tingling, sharp zinging pain and the higher spikes of pain.
Stay on top of your symptoms with stretching and gliding and use the brace if you can’t get away from doing things that continually aggravate your pain. Wear it during all waking hours at first. Once you start to feel better, only wear it when you are going to do something that usually hurts the elbow or if you are doing anything above and beyond what you usually do.
Last and definitely not least, get evaluated by a physical therapist. Carpal tunnel symptoms are very similar to symptoms for a pinched nerve in the neck. Your physical therapist will be able to tell the difference in their exam and get you started on the most effective and efficient path to recovery.
