Carpal tunnel syndrome is a common neurological pathology that occurs against the background of intermuscular, interosseous or intertendinous pinching of the median nerve in the wrist.
It is one of the most common hand conditions in the 21st century, with more than 8 million cases reported worldwide each year. And that number is steadily increasing. According to doctors, this is due to the strain on the wrists and hands due to excessive smartphone and computer use.
The median nerve, blood vessels and tendons pass into the wrist through the carpal tunnel or carpal tunnel. When there is swelling of the wrist, the canal becomes compressed and pinches the median nerve, causing discomfort.
Symptoms
- Pain in the fingers, hand, or arm;
- a feeling of tightness;
- numbness in the hand;
- tingling in the palm, thumb, index or middle finger;
- loosening of the grip;
- swelling sensation in the fingers.
Causes of tunnel syndrome
The main causes of tunnel syndrome are as follows:
- Activities that require you to keep your wrist in one position all the time (this applies not only to people whose work involves computers, but also to other monotonous activities such as sewing, knitting, assembling electronics, construction or locksmith work);
- Hormonal changes: pregnancy, menopause, hormonal imbalance:
- Diabetes;
- Hereditary factor;
- Wrist injuries;
- Chronic joint or bone disease: arthritis, rheumatoid arthritis or osteoarthritis;
- Hormonal changes – such as pregnancy, thyroid disorders or menopause;
- Wrist injuries: sprain, contusion, fracture, dislocation or inflammation.
Ways to prevent and treat tunnel syndrome
The sooner you pay attention to these symptoms, the easier and faster tunnel syndrome can be treated.
- Take breaks when you are working
Allow your hands to rest for 10-15 minutes. This is especially important if you work with appliances and devices with constant vibration.
- Do exercises
Here are five exercises that can help ease pain and relieve joint tension.
- Use massagers
A massager stimulates nerve endings and bioactive points located on the feet and palms, which helps relieve numbness and improve joint mobility.
- Wear a bandage: warming or fixation
A warming bandage improves blood flow, promotes oxygen delivery to healing muscles and helps relieve short-term wrist pain. A fixation bandage can be used to keep the wrist in a straight position while sleeping. It prevents sudden movements and helps reduce swelling, which is important in carpal tunnel syndrome.
- Try taping
Properly applied taping reduces pain and supports and stabilizes the wrist joint.
If your job involves constant computer use, a couple of these tips will help:
- Adjust the keyboard position so that you do not have to bend your wrists while typing.
- Keep your elbows close to your sides while typing.
Nutrition for tunnel syndrome
Diet plays a big role in the prevention of tunnel syndrome.
Add to your diet:
- berries;
- greens and spinach;
- citrus fruits;
- bell peppers;
- nuts
- oily fish (e.g. salmon);
- foods rich in vitamin B6: bananas, white meat, chickpeas, potatoes;
- foods rich in vitamin B12: seafood, liver, eggs, fish.
- turmeric – it contains curcumin, a natural antioxidant with antioxidant, anti-inflammatory properties.
Exercises for tunnel syndrome
There are a few simple and affordable exercises that, when performed regularly, will help strengthen your hand and forearm.
- Expander squeezing
The simplest exercise that can be performed even in the workplace. As for the load, it is recommended to buy an expander that you can “close” (that is, squeeze to the stop) at least 10 times in a row.
- Finger extension with a rubber band
Another simple exercise that can be performed every time you feel that your hand has become tired and needs warming up. Just put a special fitness rubber band on your fingers and try to open your palm completely.
- Wrist rotation
Clench your hand into a fist and rotate your wrists, moving only your hands up, down, left and right. During this exercise, you can hold a dumbbell in your hand and rotate your wrist in clockwise and counterclockwise directions.
- Stretching fingers
Stretch and tense your fingers, then relax them.
- Connecting the palms of your hands
Bring your palms together tightly. Place them at waist level until you feel a stretch. Hold this position for 30 seconds. Repeat several times.
- Finger flexion
Extend your arm in front of you with the palm facing up. Bend your fingers toward the floor, stretching your palm. With your other hand, bend your arm back further, increasing the stretch. Hold for 30 seconds. Repeat the exercise for each arm two to four times.
Conclusion
Tunnel syndrome is a serious problem that can significantly affect quality of life, but it can be prevented and effectively treated if treated in a timely manner. It is important to closely monitor your health, take regular breaks, perform strengthening exercises, and eat a healthy diet. The use of various prevention methods, such as the use of massagers, bandages, taping and adjusting the workspace, will help to reduce the risk of the syndrome. By practicing prevention and responding to early symptoms in a timely manner, you can keep your wrists healthy and avoid serious complications.
