Carpal Tunnel Syndrome is not something that happens out of the blue. It happens gradually over a long period of time, sometimes years together. So getting relief from it takes time, patience, and right care from your end. You might need to stop giving your hands too much strain an start giving it enough rest it needs to start the healing process. With the right balance of work, exercise, supplements, and use of splints you can get your wrists back to normal action. However, you would be needed to continue with your strengthening exercise on a regular basis as a preventive measure.
What causes Carpal Tunnel Syndrome?
Your wrist consist of a narrow passageway called the carpal tunnel. There are nine tendons that run through this tunnel which makes your hand and finger motion possible. Along with the tendons, there is also a median nerve. When tendons get inflamed and swell due to any reason, it starts to press against the median nerve. The major reason for Carpal Tunnel is believed to be receptive hand motion. However, there are also other factors which include pregnancy, birth-control pills, arthritis, obesity etc…
Its symptoms include
- Numbness and tingling in the thumb.
- Pain that shoots up from wrist to forearm
- Soreness in neck and shoulders
- Weakness in hands
- Pain and numbness in fingers
Ways to reduce pain
- Ice pack: Cold and chillness can numb down your sensory nerves in the wrist making you feel little better during painful times. Additionally, it will ease the inflammation. Just wrap some ice in a clean washcloth or tiny towel and place it your wrist for 10 to 15 minutes time. You can do this several times a day. But give at least 60 minutes break between two sessions.
- Warm water: Take a mug of warm water and soak your hands and wrists init for 10 to 15 minutes before you get to sleep. This will ease the pain in the wrists and make your hands feel better while you sleep.
- Arnica: This is a traditional herb known very well for its anti-inflammatory, and pain-relieving properties. You can find ointments that contain arnica in a local pharmacy. Lather some ointment over your wrist and gently massage the area for 5 minutes with your thumb every morning and continue doing it every day till the condition eases.
- Wear a splint: People with CTS complicate their condition during sleep. There is a high chance you might twist and turn your wrists in sleep. This is one of the main reason why most people with CTS wake up with painful hands. To avoid this wear a splint at night which will prevent you from putting excess pressure on fingers and wrist during sleep.
You can also wear a splint during the daytime, especially if you are involved in a trade that demands a lot of hand action.
Supplements to Reduce Inflammation
One of the main reason for your painful wrists is inflammation and swelling related to it. You can change your food habits and take in certain supplements that have very good anti-inflammatory properties which are mentioned below. These supplements will help to reduce inflammation in your wrists and ensure a speedy recovery.
- Bromelain is one of the vital enzyme present in pineapples. Bromelain has a unique property of digesting proteins present at the site of inflammation, so it is very effective in bringing down inflammation in the wrists. So it will help you to heal faster out of CTS. Before proceeding with taking in bromelain supplements you need to know there are different concentrations of it. Usually, its potency or concentration is measured in MCU (milk clotting units) or GDU (gelatin dissolving units). You need to look supplements between 1800 and 2400 MCU or 1080 and 1440 GDU. Doctor’s recommend taking 1000 milligrams of this supplement twice a day between your meals. Do not take it with your meals as it will reduce its effectiveness.
- St.John’s Wort herb is usually prescribed for depression. However, this herb has anti-inflammatory and pain reducing properties. So it will effectively reduce the inflammation in your tendons and ease the pain in your wrists. Take 150 to 250 milligrams of St.John’s wort extract which has around 0.3% hypericin three times a day. If it is proving to be ineffective over a period of two to three weeks, then you can increase the concentration to 300 to 400 milligrams.
- Flaxseed oil is highly recommended by Doctors to patients with joint problems. It contains omega-3-fatty acid which is known for its anti-inflammatory property that is more effective over the joints and wrists. Take one or two teaspoons of flaxseed oil every day. You can take it along with your meals or add it as a topping to your salads. You need to be patient for at least two weeks time period before you notice any results.
- Curcumin: Turmeric spice which you use for certain recipes has a vital component called curcumin. This compound is what makes turmeric special and the secret behind its healing properties. In India turmeric is traditionally used as medicine to treat several ailments, it plays a major role in Ayurveda and Siddha medicine sciences. Curcumin fights inflammation in your joints and helps to heal it. But the turmeric which you use for cooking doesn’t have the high concentration of this compound. So get a supplement that has been standardized to contain around 95% curcumin.
- Magnesium: Our body needs magnesium for the proper functioning of our nerves and muscles. It relaxes your muscles and eases the pain in your joints. Take 300 milligrams of magnesium supplement two to three times a day. You can also take magnesium rich grains, legumes, and vegetables in your daily diet as an alternate source.
Excessive magnesium can lead to diarrhea if you have this problem then reduce your dosage.
- Vitamin B6 role in carpal tunnel syndrome is little controversial because there is a group of researchers and Doctors who claim that it is caused due to its deficiency. On the contrary, there is another group of experts who claim excessive Vitamin-B6 can damage your nerves which in turn can lead to CTS. But whatever it is, our body needs Vitamin B6 for the proper functioning of our nerves, and there is a long list of vegetables and meat that has it. If you are afraid of supplements then include foods like whole grains, chicken breast, brown rice, salmon etc… in your regular diet to ensure you are not low on this vitamin. Else you can take 50 milligrams of the supplement two to three times a day. But only take this supplement with Doctor’s advice.
When to Seek Doctor’s Help?
CTS in its initial stages are not severely painful, on most occasions, you can get over it with remedies mentioned above and with proper rest to your hands. But when you notice your condition is getting serious and the pain is interfering with your day to day activities, then its time to consult a Doctor. Additionally, some people have CTS in addition to other bodily problems such as rheumatoid arthritis, diabetes, hyper or hypothyroidism etc… if you feel little suspicious about the problem, then its better to get it tested properly with a Doctor’s directions.
Do you know?
Do you know that Carpal tunnel syndrome is not a new condition that broke into existence with advancements in technology and computers? Many musicians, carpenters, dairy farmers, and people who involve in a trade that demands a lot of hand motion get affected by this condition. So if you think that keyboard in front your computer is the culprit, you are wrong. You can get CTS even by milking a cow or by writing a novel (with your pen).
Precautions while using a Keyboard
Though working with keyboards on a computer is not the sole reason for CTS, it is one the major reason for its occurrence in recent years. Additionally, it is one of the main reason why people suffering from this condition is on the rise. So next time you happen to work with a keyboard in front of you, ensure the following precautions are taken into account.
- Make sure your forearms and wrists are at 90-degree angle and parallel to the floor.
- Ensure your wrists are properly rested while typing or using the keyboard.
- Do not put too much pressure on the keys while typing. If possible get a keyboard that has soft keys. Do not work with keyboards that have hard keys which demand more pressure.
- If your keyboard is slightly elevated bring it down so that your fingers can rest on it a bit while typing.
- If your work demands you to sit in front of the computer all day long, then take 10 to 15 minutes break every couple of hours. During this break try to stretch your hands, do some simple wrist exercises to strengthen the muscles in that area.
Check out the video for exercises specifically designed for CTS
