Carpal Tunnel Syndrome

Preventing Repetitive Motion Problems
Why Your Hand Hurts
What You Can Do About It
Hand Positioning
Hand Exercises

Preventing Repetitive Motion Problems

Your wrist aches, your fingers feel numb, you have difficulty doing even the most simple tasks like opening a juice jar. What's going on? It may be that you suffer from carpal tunnel syndrome--a hand disorder resulting from repetitious, forceful motion of the hands and wrists. Carpal tunnel syndrome is common and affects those of us who use the same hand motions over and over again at work or at home--painters, textile workers, word processors, cashiers, electronics assemblers, and many others. Fortunately, you don't need to "grin and bear it." Carpal tunnel syndrome is often preventable through proper hand positioning and hand exercises.

Why Your Hand Hurts

The carpal tunnel is the bony cavity in your wrist through which your nerves and tendons extend to the hand. When you repeat the same hand and wrist movements day in and day out, the excess strain causes tendons to swell and press on the main nerve of the hand. This persistent irritation of the nerve can result in pain, numbness, and dysfunction not only in the hands and wrists, but may extend up to the forearm and elbow as well.

What You Can Do About It

If you are at risk for developing carpal tunnel syndrome, why not try to prevent the condition before it occurs? By learning how to position your hands properly and by exercising your hands regularly, you can relieve excess pressure on your tendons and nerves and prevent unnecessary pain and disability.

Hand Positioning

When you keep your wrists and elbows straight, you place less pressure on the tendons and nerves in your hands. Try adjusting your work so that you can keep your forearm and hand straight. Use hand tools with the appropriate width, size, and shape--that is, make sure that you can grip the tool comfortably, that the tool can absorb vibration, and that handles are positioned to keep your wrists and hands in alignment.

Hand Exercises

The following exercises, when done daily, can help strengthen wrist and hand muscles and can help relieve strain caused by tasks requiring repetitive motions.

Wrist Rotation:

Make a fist and rotate your entire hand (from the wrist) in one direction. Repeat 15 times. Switch directions and repeat 15 times. Then, release your hands, and with fingers extended, do the same rotations.

Hand Stretch:

Make a fist, then extend your fingers as far apart as possible. Hold for 10 seconds. Relax. Repeat the entire sequence 5-10 times until hands and fingers feel relaxed.

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