The carpal tunnel is a narrow passage in your wrist, housing the median nerve. This nerve sends signals to your thumb, index, middle and half of your ring finger. When tissue around the median nerve swells, it can become squeezed within the tunnel, resulting in carpal tunnel syndrome. This common condition affects approximately 10 million people, causing them to experience symptoms such as:

• Numbness, tingling or weakness in the affected fingers
• Pain that may travel up the arm of the affected hand
• Burning or aching in the palm of the affected hand
• Clumsiness or trouble holding objects in the affected hand

Carpal tunnel syndrome can be due to causes such as:

• Genetics
• Repetitive motions
• Injury or trauma
• Certain health conditions
• Poor posture
• Pregnancy

If the symptoms of carpal tunnel are affecting your daily life, consulting a health care provider early on can help prevent symptoms from getting worse. While no method can completely guarantee the prevention of developing or worsening carpal tunnel syndrome, there are steps you can take to help ease the strain on your wrists and hands and reduce the risk of this frustrating condition taking hold.

Tips for avoiding carpal tunnel in the office

With the amount of typing, clicking and swiping you may do in the office each day, your hands are constantly at work, which can raise your risk of developing carpal tunnel syndrome. However, there are some helpful strategies that can keep your wrists more comfortable and healthy while at the office:

• Try hand exercises — Give your wrists and hands some focused care with flexibility-boosting exercises. Stretch your wrists with flexor and extensor stretches to help improve your range of motion and ease tension. 
• Shake it off — A good strategy to adopt into your daily routine at your desk is the 20-20-20 rule — every 20 minutes, you’ll take a 20-second break to look at something 20 feet away from you. During this break, take some time to stand up and stretch your fingers, wrists and arms. You can try doing finger circles, shake out your hands or do gentle wrist rolls. These small changes can be a lifesaver if your job involves a lot of screen time and repetitive hand movements. 
• Master the right technique — From typing to playing an instrument, using the right technique can make a huge difference for your wrists. Using proper technique can help reduce the strain you place on your hands and wrists significantly.
• Check your posture — Good posture should be your first line of defense against strain that can lead to carpal tunnel syndrome. Sit with your elbows at a 90-degree angle and keep your wrists out straight. Let your forearms stay parallel to the floor, use a chair with solid back support, and make sure your keyboard and mouse are positioned at the right height to add a boost to using healthy posture. 
• Ease up your grip — You don’t have to clench your keyboard or mouse with an iron grip. Keeping a relaxed grip can help prevent unnecessary strain, so try to keep a light touch to reduce tension and strain. Using an ergonomic keyboard and setup can further help. 

Tips for gaming smart

Gamers can rejoice now that they don’t have to pick between epic long gaming sessions and their wrist health. These tips can help you stay connected without regretting it later:

• Listen to your body — If you start to feel any pain or numbness during your gaming session, it’s your body’s way of telling you to take a break. Ignoring these signs has the potential to lead to bigger problems. 
• Embrace controller comfort — A good controller can be a game-changer. Use a controller that feels natural in your hands and allows you to keep a relaxed grip. You may have to try out different hand positions to avoid repetitive stress, which can help you in the long run. 
• Become a keyboard champion — Just like working at an office, if you’re a PC gamer, using an ergonomic keyboard and good posture can help you level up your wrist health. An ergonomic keyboard can promote healthy wrist positioning. Relax your grip and you should be good to go. 
• Switch it up — If your current game relies heavily on repetitive movements, make sure you take a breather or switch to a game that has less hand strain. Gamers can also benefit from the 20-20-20 rule. Set your controller down every 20 minutes to stretch out your wrists, hands and forearms. 
• Boost your hand strength — Grip strengtheners or therapy putty can be excellent tools for building your hand and forearm muscle strength. They help improve your overall hand functions, reduce fatigue, and boost finger, wrist and forearm endurance.  

Effective treatments that can help alleviate carpal tunnel syndrome

If you’re already experiencing symptoms of carpal tunnel syndrome, early intervention can make a big difference. Here are some beneficial treatments that can provide you with relief:

• Pain relievers — Over-the-counter pain relievers or anti-inflammatory medications such as acetaminophen or ibuprofen can help you manage pain and reduce inflammation in your wrist. 
• Wrist splints or bracing — Wearing a wrist brace helps keep your wrist in a neutral position, especially while sleeping. 
• Physical therapy — A physical therapist can show you targeted exercises intended to strengthen your wrist and hand muscles, which can boost your mobility and ease pain. 
• Corticosteroid injections — For more serious cases of carpal tunnel syndrome, your health care provider may recommend a corticosteroid injection, which can deliver steroids into a targeted area. This injection can provide a temporary reduction in inflammation around the median nerve and offer pain relief. 
• Surgery — As a last resort if other treatments haven’t provided you with adequate relief, carpal tunnel release surgery may be recommended. 

Physical therapy techniques for carpal tunnel syndrome relief

Physical therapy can be highly effective in managing carpal tunnel syndrome and easing discomfort. Your physical therapist will assess your unique symptoms, pain levels and range of motion to create a customized treatment plan. This treatment plan may include techniques such as:

• Therapeutic exercises — Therapeutic exercises are essential for improving flexibility, mobility and strength in your wrists and hand muscles. Your physical therapist will start by showing you each exercise and then work with you to do them correctly, ensuring that your wrist and hand are positioned to avoid additional strain. 
• Nerve gliding exercises — Nerve gliding exercises help to promote smooth movement of the median nerve through the carpal tunnel by gently stretching and mobilizing the nerve. These exercises involve controlled wrist and hand movements that reduce tension and inflammation in the carpal tunnel.
• Manual therapy — Manual therapy is made up of hands-on techniques designed to alleviate joint stiffness and soft tissue tightness, improve circulation, and reduce inflammation. These techniques include:
• Soft tissue manipulation — For soft tissue manipulation, your physical therapist will use slow, deep, hands-on movements along the forearm muscles or circular motions around tight spots. They may use kneading or cross-fiber techniques on the muscles and tendons to promote tension release. 
• Joint mobilization — Your physical therapist will apply gentle pressure to the wrist joint while guiding it through small movements. This mobilization improves range of motion and releases stiffness, helping to create more space for the median nerve. 

These are just a small example of techniques your physical therapist may incorporate into your treatment, depending on your needs and treatment goals. They can help guide you through each step to help you find relief and regain comfortable use of your hands and wrists. 

Lattimore Physical Therapy is your partner in wrist health and healing

At Lattimore Physical Therapy, we’re dedicated to helping you find relief from carpal tunnel syndrome and empowering you with tools to help prevent it in the first place. By practicing smart ergonomic habits, taking frequent breaks and using proper techniques during repetitive tasks, you can significantly reduce strain on your wrists and hands. If carpal tunnel syndrome symptoms do arise, physical therapy offers effective treatment options tailored to meet your unique needs. With our specialized care and hands-on approach, we’ll work with you to alleviate pain, improve wrist mobility, and support lasting comfort and function. 

Contact our team today for more information or to schedule an initial appointment.