Do These Things If You Want to Avoid Carpal Tunnel

Each of your hands and wrists contains a median nerve. These nerves produce sensations in your thumb and all of your fingers except your pinkies.

The median nerve passes through a narrow area of ligament and bone in your wrist called the carpal tunnel. Repetitive stress or strain on your hands and wrists can result in swelling in your wrist, narrowing your carpal tunnel, and symptoms of pain, numbness, or tingling.

Left untreated, carpal tunnel syndrome can become a significant impediment to the full use of your wrists and hands. Certain occupations, jobs, hobbies, and sports put more than usual stress on your wrists, putting you at a higher risk of developing carpal tunnel syndrome.

At Twin Palm Orthopedics, located in Ocala, Florida, our team of experts, led by Dr. Derek Farr and Dr. Nirav Gupta, can treat your carpal tunnel problems. If you’re experiencing carpal tunnel issues, we can diagnose the issue. We also recommend these techniques for carpal tunnel prevention.

Change your daily routine

You may be able to reduce your risk of carpal tunnel just by changing the intensity or pressure that you use for daily tasks. Could you reduce the pressure that you use when typing or using hand tools? Something that simple could save your wrists from carpal tunnel.

Also, change up the motions you use that put repetitive stress on your wrists. Could you switch from hand to hand to avoid overstressing one of your wrists? Simple steps like these can work wonders.

Adjust your posture

The position of your wrists, and your overall posture, can make a difference when it comes to carpal tunnel syndrome.

Keep your body properly aligned, paying special attention to not rolling your shoulders forward.

Keep your hands relaxed, and watch out for unnecessary tension. A neutral position that avoids bending your wrist upwards or downwards is best. For computer tasks, try positioning yourself so you don’t need to bend your wrists, and keep your elbows at your side as you work.

Take stretch breaks

Giving your hands and wrists a chance to rest reduces the stress and swelling that lead to carpal tunnel syndrome. Ideally, take a 10-15 minute break each hour that you’re engaging in activities that stress your hands and wrists.

Use helpful exercises

Here is an exercise that you can try to stretch your wrists and prevent carpal tunnel.

Start by making a fist, then extend your fingers until they point straight out. Repeat this motion 5-10 times.

Or, after making a fist, extend your fingers into a fan shape, stretching each outward away from your palm. Repeat this stretch 5-10 times, as well.

Wear a wrist brace

If you’re concerned about developing carpal tunnel, talk to our team at Twin Palms Orthopedics to see if a wrist brace could be helpful for you. Use your brace while engaging in activities that stress your wrists, or while sleeping to help hold your wrists in a restful, neutral position.

To learn more about how the Twin Palm Orthopedics team can help you avoid or treat carpal tunnel problems, get in touch with us today. Schedule your appointment over the phone, or book online now.