3 strategies that can help manage your carpal tunnel syndrome

Note: If you find numbness, tingling, and/or pain are worsening while incorporating these strategies, stop and consult your physiotherapist for advice on how to proceed.

Carpal tunnel syndrome is common among desk workers, but it can affect those who engage in repetitive hand and wrist movements, use manual or vibrating tools (such as construction workers) and those who spend lots of time on their phone texting. Recreational athletes, particularly those in racket sports, may also experience symptoms due to repetitive strain on wrist structures. With carpal tunnel syndrome, simple activities such as walking the dog can also irritate symptoms.

At Lifemark, we recognize that the symptoms associated with carpal tunnel syndrome, such as burning, tingling, and weakness in the hand and forearm, can be worrisome. However, there are strategies you can use to manage carpal tunnel syndrome on a daily basis. Whether you are working construction, a desk job, or do many repetitive movements with your hands, the management strategies for carpal tunnel syndrome are universal regardless of the cause.

1. Take body breaks and remember to exercise

The demands of our jobs and daily activities require our hands and wrists to be in certain positions for periods of time. Although we may find it difficult to escape the demands of the things we do, body breaks throughout the day and exercise can help manage symptoms of carpal tunnel syndrome.

Since carpal tunnel syndrome is a condition that occurs due to repetitive load or compression of structures in the wrist, regular 5-minute body breaks can go a long way to prevent irritation. During these body breaks, implementing simple movements such as wrist circles, stretches or even going for a short walk can help deliver blood flow and nutrients to the area of irritation and provide a needed rest and change of position to the wrist. Check out this article that provides 6 exercises that you can do to manage your carpal tunnel syndrome.

2. Take advantage of timers and app features

Texting and using your phone can cause discomfort when recovering from carpal tunnel syndrome. Features on smartphones such as voice-to-text can be helpful throughout the day to give your hands a break. Setting an alarm or using an app timer can also help to schedule in body breaks and reduce the amount of time you spend on your phone throughout the day.

3. Use assistive equipment

As vibration can be a trigger for carpal tunnel syndrome, anti-vibration gloves can help alleviate symptoms for those who work with power tools. Manual tools such as screwdrivers have ergonomic friendly options, such as thicker and non-slip handgrips that may be beneficial in preventing irritation.

Wrist splints are often recommended as a way to help keep the wrist in a neutral position to prevent symptom aggravation and keep you participating in important life activities, from work to leisure or hobbies and even sleep. Before investing in any of assistive equipment, we recommend seeing one of our therapists to see if these aids may be helpful for your situation and condition and which may make the most meaningful impact on your recovery.

Although your experience with carpal tunnel syndrome may seem overwhelming, many strategies and resources can help aid in your recovery.

For more information or if you would like to schedule an appointment with a physiotherapist, check out our locations page to find a clinic near you or book online. 

This blog was written by Walee Malik, a physiotherapy student at the University of Toronto.