Carpal Tunnel Syndrome Part 2: Treatment Options And At-Home Solutions
Keywords: Carpal Tunnel Syndrome, carpal tunnel syndrome causes, wrist pain, hand pain, thoracic outlet syndrome, pronator teres syndrome, hand numbness, hand tingling, burning pain, hand weakness, median nerve entrapment, median nerve compression, carpal tunnel exercises, carpal tunnel relief, carpal tunnel surgery, carpal tunnel syndrome symptoms, wrist brace for carpal tunnel, carpal tunnel night pain, massage for carpal tunnel, repetitive motion injury, median nerve gliding for carpal tunnel relief, cervical radiculopathy, Raynaud’s disease, diabetes and carpal tunnel
This article contains product affiliate links. We may receive a commission if you make a purchase after clicking on one of these links.
In Part 1 of this article, you learned what Carpal Tunnel Syndrome (CTS) is, what can cause CTS, various conditions that can cause or contribute to hand and wrist pain, and how your symptoms can help you to recognize which condition is responsible for your particular problem.
In Part 2, you will learn about specific treatment options and a simple do-it-at-home program to conquer your wrist and hand pain and return to normal activities as quickly as possible.
Carpal Tunnel Syndrome Remedies That You Can Do at Home
There are indeed some home remedies and lifestyle modifications you can adopt that can help alleviate the symptoms of Carpal Tunnel Syndrome (CTS).
However, keep in mind that these are most effective in mild cases, or as a complementary measure alongside professional treatment. If your symptoms persist or worsen, it's important to seek medical attention. Always consult your healthcare provider before starting any new treatment regimen.
Rest and Activity Modification: If certain activities seem to worsen your symptoms, try to rest your hand and wrist more often and modify your routine to avoid those triggering actions. Taking frequent breaks during repetitive tasks can also help.
Wrist Splinting: Wearing a wrist splint, especially at night, helps keep your wrist in a neutral position, reducing pressure on the median nerve. This can help alleviate nighttime symptoms of CTS. Here is another example of a wrist brace designed for CTS.
Cold Compress: Applying a cold pack to your wrist for 10-15 minutes at a time can help reduce swelling and relieve pain.
Over-the-Counter Pain Relievers: Non-prescription drugs like ibuprofen or acetaminophen can help reduce pain and inflammation. Always follow the recommended dosage and consult your healthcare provider for prolonged use.
Ergonomics: Maintain a proper posture and wrist position when using your keyboard and mouse. An ergonomic keyboard or a mouse can be helpful. Adjust your chair and desk to a comfortable height where your shoulders are relaxed and your wrists aren't bent upward while typing.
Healthy Lifestyle: Maintaining a balanced diet and a healthy weight can prevent many conditions, including CTS. Some people also find relief from incorporating yoga or other stress-reducing activities into their daily routines.
If your symptoms persist or get more severe your healthcare provider may recommend further treatments such as corticosteroid injections, physical therapy, or even surgery in more severe cases.
When Can You Start Exercising?
It is very important not to perform
stretching and strengthening exercises or
return to activities that provoke CTS
until the symptoms are under control
When managing Carpal Tunnel Syndrome (CTS), it's critical to strike a balance between activity and rest.
While certain exercises can help improve symptoms over time, starting them too soon or engaging in activities that provoke symptoms can actually worsen the condition.
The median nerve, which gets compressed in CTS, needs time to recover from the inflammation and irritation. Stretching and strengthening exercises, while beneficial, can place additional stress on the already irritated nerve if started prematurely. This can exacerbate symptoms and potentially cause more harm than good.
Similarly, returning to activities that provoke CTS symptoms should be approached with caution.
Tasks involving the repetitive wrist and hand movements, like typing, assembly line work, or even some sports, can contribute to the ongoing compression of the median nerve. Re-engaging in these activities before your symptoms are under control could halt or even reverse the progress you've made in healing.
Patience is key in managing CTS. It's important to listen to your body and give it the rest it needs. Your recovery plan should be a gradual one that's tailored to your specific symptoms and their severity. This often involves starting with ample rest, using a wrist splint, and implementing lifestyle modifications to reduce the strain on your wrist.
Once your symptoms are under control you can slowly reintroduce specific exercises and activities. Remember, the goal is to support long-term healing and prevent future issues.
Is Massage Helpful for Carpal Tunnel Syndrome?
Massage can be helpful but working too deeply on the carpal tunnel area or the pronator teres can make symptoms much worse
When it comes to Carpal Tunnel Syndrome (CTS) or Pronator Teres Syndrome (PTS), massage can be a double-edged sword. While it can provide some benefits, it's crucial to approach it with caution and proper technique.
Massage, especially when done by a professional therapist, can help increase circulation, reduce inflammation, and improve range of motion. These benefits can contribute to a reduction in the symptoms associated with CTS and PTS. That said, it's important to be mindful of the pressure and techniques used in these sensitive areas.
The carpal tunnel and the pronator teres muscle are delicate structures that house important nerves, like the median nerve. These structures are already irritated in conditions like CTS and PTS.
Applying deep pressure directly to these areas can potentially lead to further swelling, irritation, and compression of the nerve, worsening the symptoms rather than alleviating them.
A good rule of thumb is to always start gently, especially in the affected area. Light, gentle strokes focusing on reducing inflammation can be helpful.
On the other hand, deep tissue massage, which involves a lot of pressure, might not be ideal for these conditions, especially in the acute phase.
A knowledgeable massage therapist or physiotherapist will understand these nuances and will adjust their technique accordingly.
Remember, when it comes to managing conditions like CTS and PTS, the 'less is more' approach often yields better results. Keep this in mind as you explore massage and other complementary therapies in your journey to recovery!
Carpal Tunnel Syndrome Exercises
CARPAL TUNNEL STRETCH
Courtesy of HEP2GO
Position self as shown.
Gently pull the thumb outward and down
to stretch the tissues and the ligament above
the carpal tunnel.
Hold for 20 sec
Repeat hourly during the day
Alternatively, you can hold the stretch for 2 seconds and perform 8-10 repetitions
PISIFORM BONE MOBILIZATION
Courtesy of HEP2GO
Start with your hand palm up and your opposite thumb over your pisiform (the small movable bone at the low outer part of your palm) as shown in the left-most picture.
Using that opposite thumb, place a small amount of pressure to the side as shown in the rightmost picture.
The pisiform bone is one of the eight carpal bones that make up your wrist. This tiny bone sits on the pinky side of your hand, and you can often feel it when you bend your wrist. It's sort of like a little bumper that juts out slightly from your wrist. The pisiform bone is what we call a sesamoid bone. These bones are embedded within a tendon or a muscle, and they usually, much like a pulley, help the tendon to transmit forces more effectively. Another example of a sesamoid bone is the patella (kneecap).
If the pisiform bone or the surrounding soft tissues (ligaments, tendons) become tight or malpositioned, it can change the dynamics of the wrist and potentially contribute to the compression of the median nerve.
Mobilization of the pisiform bone is a technique often used by manual therapists, such as physical therapists or osteopaths, to alleviate the pressure on the medial nerve. This particular technique is easy to perform on yourself. However, apply only gentle pressure. If you experience pain or worsening of symptoms, stop immediately.
MEDIAN NERVE GLIDES
Nerve gliding, or nerve flossing, exercises can help manage Carpal Tunnel Syndrome (CTS). The idea behind these exercises is to help the median nerve – the nerve affected by CTS – move more freely within the carpal tunnel of the wrist.
Here's how nerve glides can help:
Increase Nerve Mobility: Nerve glides aim to gently mobilize the nerve through its range of motion. By doing so, these exercises can help reduce stiffness and improve the nerve's ability to slide and move within the carpal tunnel.
Reduce Inflammation: By promoting movement, these exercises can help improve blood circulation to the area, which can assist in reducing inflammation and promoting healing.
Improve Symptoms: Regular nerve gliding exercises can help decrease symptoms of CTS over time. They can be particularly beneficial when combined with other treatments like splinting, rest, and lifestyle modifications.
However, there are some important things to remember:
Be Gentle: Nerve gliding exercises should be performed gently and slowly. Unlike muscle stretching, the goal is not to push the nerve to its limit but to gently mobilize it. Overdoing these exercises can potentially irritate the nerve.
Consistency is Key: Regular practice is important. However, as with any exercise regimen, it's crucial to start slowly and gradually build up as your tolerance improves.
Listen to Your Body: If any exercise causes pain or significantly worsens your symptoms, stop immediately and consult with your healthcare provider.
Professional Guidance: While nerve gliding exercises can often be performed at home, they should ideally be initiated under the guidance of a physical therapist or another trained healthcare professional to ensure you're doing them correctly and safely.
3a. HAND - MEDIAN NERVE GLIDE
Courtesy of HEP2GO
1. Start by making a fist
2. Open your hand and straighten your fingers
3. Extend wrist back
4. Move thumb perpendicular away from hand
5. Rotate forearm so fingers point away from
you
6. Use the other hand to pull your thumb down
7. Hold 1-2 seconds
8. Return to starting position and repeat 8-10 times
3b. MEDIAN NERVE GLIDE
Courtesy of HEP2GO
Start with your arm up and out to the side with a straight elbow as shown. Your palm should be facing upwards.
Your other hand should be checking to make sure that your shoulder stays down and drawn back the entire time.
Next, bend your wrist upwards as you side-bend your head away from the target arm as shown in the upper part of the picture.
Then, bend your wrist downward as you side-bend your head towards the target arm(lower part of the picture).
Hold each position for 1-2 seconds
Repeat 8-10 times
3c. MEDIAN NERVE GLIDE
Courtesy of HEP2GO
Place palm flat on the wall with fingers facing
behind you, elbow straight, and shoulder
relaxed down.
Rotate head and body away
from the wall until you feel a stretch through
the arm
Hold the stretch for 2 seconds
10-12 repetitions
NOTE: DO NOT PUT EXCESSIVE PRESSURE ON YOUR PALM
In wrapping up our exploration of Carpal Tunnel Syndrome (CTS), it's clear that prevention, patience, and proactive action form the pillars of managing this condition effectively.
Firstly, prevention is key. Keeping your hand and wrist health in mind during daily activities, particularly those involving repetitive or strenuous tasks, can significantly reduce your risk of developing CTS.
Implementing ergonomic practices at work, taking regular breaks, and maintaining a balanced lifestyle are crucial preventative measures to remember.
Secondly, patience with your body is of utmost importance.
Healing is a process, not an event.
Your body's recovery speed is unique and should be respected.
If you do find yourself experiencing CTS, be gentle with yourself.
Overdoing exercises or rushing back to routine activities can worsen your symptoms. Instead, give your body the time it needs to rest, recover, and gradually reintroduce activities.
Lastly, don't hesitate to seek help if your symptoms persist, worsen, or significantly impact your daily life.
CTS is a manageable condition, and a multitude of treatment options are available.
Collaborate with healthcare professionals who can guide you through a personalized recovery plan.
In summary, Carpal Tunnel Syndrome, while common and potentially disruptive, is far from insurmountable.
With mindful preventive strategies, patient self-care, and the guidance of healthcare professionals, you can navigate your way toward relief and recovery.
So take care of your wrists, listen to your body, and never underestimate the power of reaching out for help.
Stay healthy, and remember, your well-being is always worth prioritizing.
Disclaimer
Although we strive to provide the most accurate information possible, please note that all of the content found on ReliefSolutions4you.com, including text, audio, video, and/or other formats are provided for informational purposes only. The content on ReliefSolutions4you.com is not a substitute for professional medical treatment, advice, and/or diagnosis. Always seek out the advice of a physician or other qualified health provider when seeking information for a medical condition or before engaging in physical training. The information on ReliefSolutions4you.com is not to be taken as medical advice. Always consult with your physician when starting a new physical training regimen and/or diet.
