If you often get strain on the wrists and hands, you might have carpal tunnel syndrome. It is the most common problem that affects the hands. General weakness, numbness, or pain are the other symptoms associated with this disease.
This disease occurs when the median nerve (which runs from the arm to the palm) is squeezed or compressed inside the passageway at the base of the hand. According to the hand surgeon in Karachi, pressure on the carpal tunnel can happen due to inflammation of hand tendons, repetitive movements, or several medical problems that cause inflammation in the body.
There are several ways that can be effective in preventing carpal tunnel syndrome. The best you can do is to reduce strain or stress on the wrists and hands.
Tips to Prevent Carpal Tunnel Syndrome
There are some strategies or tips you can try to prevent this disease and its symptoms from getting worse:
Watch Your Posture
It is very natural to focus on the hands and wrists, and how you hold the body can also make some differences. Poor posture can be a reason for you to roll your shoulders forward. This makes a set of chain reactions that shorten your shoulder and neck muscles, crunch the neck nerves, and make wrist problems worse.
Always Try to Wear a Wrist Brace
A wrist brace can play an important role in keeping your wrist straight as you perform tasks or sleep. A lot of people unintentionally bend their wrists while sleeping, which squeezes the median nerve and eventually leads to carpal tunnel syndrome. When you are going to take off the brace, make sure to naturally move your wrist to maintain flexibility and strength, and avoid putting too much pressure or stress on it. Wearing wrist braces, also called splints, can help in relieving carpal tunnel syndrome symptoms.
Talk to Your Boss
If your work causes or increases symptoms, then ask your boss to change your workspace. You may be able to do anything from workstation setup to tool handles, see if it helps to relieve your symptoms.
You might also be able to work with co-workers so you can avoid the same work over and over.
If you work on a laptop or computer, make sure these things:
- Try to keep your elbows close to you as you type
- Always adjust your keyboard, so you do not need to bend your wrists when you type
Try a Soften Touch
In daily routines, we do things in a certain way that we do not even think about it. Sometimes, you may use extra force than you need to get the task done. For example, you may grip your tools tightly when a firm hold is enough, or you may pound your laptop keyboard when gentle keystrokes will do.
As you do your tasks throughout the day, keep an eye on how much pressure you put on your hands and how intense they are. If you can back off a little, your wrists and hands will thank you.
Avoid Repetitive Works
If it is possible to avoid repetitive motions, then try to mix up tasks when you can. This tip is relevant to the wrist movements that involve flexing. For instance, you can switch to your right hand to give your left hand a break.
If it is possible, then try to avoid bending the wrists all the way up and down. When someone keeps his wrist in a straight and neutral position, it helps to take the pressure off from the median nerve. You may also wear a wrist brace to reduce the pressure.
Try to Change Your Computer Mouse
Sometimes, a computer mouse can cause your hand or wrist strains. Therefore, make sure that the computer mouse is comfortable for you and does not strain your hands or wrists.
Keep Your Hands Warm
You are at high risk of developing symptoms associated with carpal tunnel syndrome if you always work in a cold environment. If you are unable to control the temperature at your workplace, then try to wear fingerless gloves that will help to keep your hands and wrists warm.
Take Short and Frequent Breaks
Taking short and frequent breaks is essential for you if your equipment vibrates or requires a large amount of force. Just a few minutes’ breaks will play an important role in making a difference.
Go for alternate tasks if possible, and gently bend and stretch your wrists and hands periodically.
See a Therapist
Visiting a therapist can be helpful to prevent and reduce symptoms of carpal tunnel syndrome. A therapist can tell you:
- How to strengthen and stretch your wrist and hand muscles
- How to change routine motions that ease the stress on the wrists and hands
It is important to take several measures to prevent carpal tunnel syndrome because symptoms of this disease can affect your overall health and work performance. So, you can follow these instructions to prevent carpal tunnel syndrome.