Get Rid Of Carpal-Tunnel-Syndrome-Causes|Symptoms|Simple Home Exercises and Prevention Methods

 Introduction

Carpal Tunnel Syndrome is the involvement of the median nerve in carpal tunnel and the cause for your pain,numbness, weakness,and  tingling sensation on the side of your hand and hand.

This syndrome consists of motor, sensory,vasomotor and trophic symptoms in the hand caused by compression of the median nerve in the carpal tunnel.

When the median nerve in compressed the symptoms can include numbness, tingling and weakness in the hand and arms.It occurs both in males and females between the age of 25 and 70 years.It is more common because of excessive working on the computer.

Cause:

Carpal Tunnel Syndrome is caused by pressure on the median nerve.

The median nerve runs from your forearm through a passage way in your wrist ( Carpal Tunnel) to your hand.It provides sensation to the palm side of your thumb ans fingers except the little fingers.

It provides nerve signals to move the muscles around the base of your thumb ( motor function).

Anything that squeezes or irritates the median nerve in the Carpal Tunnel may lead to Carpal Tunnel Syndrome.

There is no single cause for CTS ( Carpal Tunnel Syndrome).

Some of the most frequent conditions linked with CTS are: 

• Diabetes.
• Thyroid dysfunction.
• High Blood Pressure
• Rheaumatoid Arthiritis.
• Fractures or Trauma to the wrist.

Symptoms

The symptoms are usually traced along the nerve path due to the compression of the median nerve.

Your hand may fall asleep frequently and drop objects.

The symptoms include:

• Numbness
• Tingling sensation 
• Pain in your hand  and the first three  fingers but the little finger remains unaffected.
• You may experience a sensation like an electric shock in the first three fingers.
• Wrist pain at night that might disturb your sleep.
• Weakness in the muscles of your hand is seen.
• The pain sensation may travel from your wrist up your arm.
• You may drop objects,this may be due to numbness in your hand or weakness of the thumb,which is also controlled by the median nerve.

Some important drugs for carpal tunnel syndrome:

• Nonsteroidal Anti inflammatory drugs(NSAIDS)

          NSAIDs ,such as ibuprofen (advil,motrin,IB,others),may help relieve pain.

• Corticosteroids

        Corticosteroids such as cortisone can be injected for relieving pain for carpal tunnrl                  syndrome.

        Corticosteroids decrease inflammation and swelling,which relieves pressure on the                  median nerve.

Exercises for Carpal Tunnel Syndrome

Aim:It is a physiotherapeutic exercise program.

These exercises are specially designed to help reduce the pressure on the compressed median nerve at your wrist.

The patient's may benefit from specific exercises that help the median nerve to move more freely within the carpal tunnel.Exercises to help the tendons glide through the Carpal Tunnel can help improve joint range of motion and hand function.

Wrist Extension Stretch

Procedure:

• Straight your arm and bend your wrist back as if you are signalling someone to 'stop'.
• Use your opposite hand to apply gentle pressure across the palm and pull it towards you until you feel a stretch on the inside of your forearm.
• Hold the stretch for 15 seconds.
• Repeat 5 times,then perform this stretch on the other arm.

                  Tip:   Don't lock your elbow

This stretch should be done throughout the day, especially before any kind of activity  and must be included as a part of warm-up.

Wrist Flexion Stretch

Procedure: 

• Straighten your arm.
• Now with your palm facing down,bend your wrist so that your fingers point down.
• Gently pull your hand towards your body until you feel a stretch on the outside of your forearm 
• Hold the stretch for 15 seconds.
• Repeat it 5 times.
• Perform the same for the other hand.

            Tip: Do not lock your elbow.

Median Nerve Glides

Procedure: 

• Make a fist with your thumb outside your finger.
• Extend your fingers while keeping your thumb close to the side of your hand.
• Keep your fingers straight and extend your wrist ( bend your hand backwards towards your forearms).
• Keep your fingers and wrist in position and extend your thumb.
• Keep your fingers, wrist and thumb extended and turn your forearm palm up.
• Keep your fingers,wrists and thumb extended and use your other hand to gently stretch the thumb.

 Tip: Do not put too much pressure on your 

Thumb.

Tendon Glides

There are two series of exercise for tendon glides.

Let's name them series 'A' and 'B'

This instructions are for both the series 'A' and 'B'.

• Proceed from position 1 to 3 in sequence.
• Hold each position for 3 seconds.
• As the exercise becomes easier to complete, increase the number of repetitions, or how many times per day you perform the exercises.

Steps to followed while performing this exercise:

                          Series'A'

• With your hand in front of you and your wrist straight (fully straighten all your fingers).
• Bend the tips of your fingers into the ' hook' position with your knuckles pointing up.
• Make a tight fist with your thumb over your finger (3).

                           Series 'B'

• Keep your hands in front of yourself and with your wrist straight,fully straighten all your fingers.
• Make a table top with your finger by bending at your bottom knuckle and keeping the fingers straight.
• Bend your fingers at the middle joint, touching your fingers to your palm.

Prevention 

To prevent Carpal Tunnel Syndrome you need to minimize stress on your hand and wrists with these methods : 

• Reduce your force and relax your grip.

 If you  work all day long on computers you need to hit the keys softly.

And for prolonged handwriting,use a big pen with an oversized soft grip adapter and free flowing ink.

• Take short, frequent breaks.

Gently stretch and bend hands and wrists periodically.It is specially important if you use equipment that vibrates or demands you to exert greater amount of force.

Even few minutes each hour can make a difference

• Improve your posture

You should take care of your hand posture  so that it prevents symptoms of CTS, incorrect posture rolls shoulder forward, shortening your neck muscles and compressing nerves in your neck.This can affect your wrist,fingers and hands and can cause neck pain.

• Change your computers mouse

Mouse must be comfortable to use and make sure it doesn't strain your wrist.

• Keep your hands warm.

You are more likely to develop hand pain and stiffness.If  you work in a cold environment .

If you can't control the temperature at work,put an finger less gloves that keep your hands and wrists warm.