Nature of Carpal Tunnel Syndrome
Carpal tunnel syndrome is a condition affecting the wrist, hand, and fingers, caused by compression of the median nerve within the carpal tunnel, a narrow passageway in the wrist. Symptoms include pain, weakness, tingling, burning, numbness, or a tickling sensation in the affected areas, which can hinder activities like typing, gripping, or holding objects. If untreated, it may lead to reduced sensitivity to hot and cold and potential muscle wasting in the thumb, significantly impacting daily function. Commonly linked to repetitive movements such as frequent computer use or playing musical instruments, carpal tunnel syndrome can often be managed non-surgically with timely intervention. At Elite Performance Therapy, we offer specialised sports therapy to reduce inflammation, relieve pain, and restore full wrist and hand functionality.
Causes of Carpal Tunnel Syndrome
Carpal tunnel syndrome may arise from a single factor or multiple contributors, with the exact cause sometimes unclear. Key causes include:
- Repetitive Activities: Prolonged tasks like typing, guitar playing, or repetitive manual work irritate wrist tendons, compressing the median nerve.
- Inflammatory Conditions: Arthritis, particularly rheumatoid arthritis, causes swelling that narrows the carpal tunnel.
- Pregnancy: Hormonal fluid retention during pregnancy can compress the nerve, typically resolving after childbirth.
- Wrist Trauma: Fractures or injuries may reduce tunnel space or irritate surrounding tissues.
- Structural Factors: A congenitally smaller carpal tunnel increases nerve compression risk.
Early Intervention Measures
Prompt action can alleviate carpal tunnel symptoms and prevent progression. Recommended measures include:
- Activity Reduction: Minimise repetitive wrist movements to reduce nerve irritation.
- Wrist Splinting: Wear a splint, especially at night, to keep the wrist in a neutral position and relieve pressure.
- Cold Therapy: Apply ice packs to the wrist for 15 minutes every 2–3 hours to reduce swelling.
- Pain Relief: Use over-the-counter anti-inflammatory medications, such as ibuprofen, for discomfort (always consult a doctor first).
Treatment Methods
At Elite Performance Therapy, we focus on reducing inflammation, relieving median nerve compression, and enhancing wrist and hand mobility. Our non-invasive treatments may include:
- Sports Massage: A core therapy, sports massage targets wrist and forearm muscles, reducing tension, alleviating pain, and improving circulation to relieve inflammation and numbness.
- Trigger Point Therapy: Targeted techniques address tight spots in the forearm and hand, easing pain and tingling, often providing immediate relief.
- Dry Needling: Fine needles inserted into trigger points in the forearm release tension, reduce pain, and enhance blood flow, aiding nerve decompression.
- Proprioceptive Neuromuscular Facilitation (PNF) Stretching: PNF stretching improves wrist and forearm flexibility and strength, reducing tendon strain through controlled contractions and stretches.
- Rehabilitation Exercises: Personalised exercises strengthen and stretch the hand and forearm, enhancing stability and preventing symptom recurrence. Specific exercises include:
- Median Nerve Glide: Extend the arm, palm up, gently flex and extend the wrist while keeping fingers straight, repeat 10 times per hand, to mobilise the median nerve and reduce compression.
- Wrist Flexor Stretch: Extend one arm, pull the fingers back with the other hand, hold for 20 seconds, and repeat 10 times per side to lengthen flexor muscles and ease tension.
These treatments address symptoms like tingling or weakness, ensuring comprehensive recovery. Ergonomic adjustments, such as optimising keyboard positioning, or wrist splints may be recommended to support healing.
Sustaining Wrist Health
Preventing carpal tunnel syndrome recurrence involves adopting habits to maintain wrist health:
- Regular Exercise: Perform hand and forearm exercises to enhance strength and flexibility.
- Ergonomic Optimisation: Adjust workstations to minimise wrist strain during tasks.
- Task Technique: Use proper form in repetitive activities to reduce stress.
- Frequent Breaks: Pause during repetitive tasks to stretch and rest wrists.
- Wrist Support: Wear splints during high-risk activities to maintain neutral positioning.
Want to find out more or ready to begin with a complimentary initial chat? 😊 Contact us here to schedule your appointment and start your journey to pain-free wrists.