Carpal tunnel syndrome is a very common disorder, affecting about 4% of the global population. This condition is manifested through pain in the hands and wrists, especially around the index and middle finger and the thumb.
Carpal tunnel syndrome happens as a result of swelling and inflammation in the bones and carpal tendons of the wrist. If left untreated the condition will only become worse and the pain unbearable, which is why you need to do something to improve it.
There are several risk factors which increase the odds of this condition happening to you like diabetes, obesity, smoking, poor posture, arthritis and repetitive movements.
The most common symptoms that indicate carpal tunnel syndrome are:
- Muscle weakness
- Swelling and throbbing
- Shaking of the hand
- Numbness and tingling
- Difficulties while moving your hands
- Forearm and shoulder pain
- Throbbing sensation and pain in the fingers
- Lose of strength in the hand
- Weakened grip
The following things can help you prevent carpal tunnel syndrome:
- Avoid hard gripping
Try not to apply too much pressure when driving, writing or using your controller or mouse. This will lower the stress on your wrists and hands and alleviate the pain.
- Perform wrist and hand stretching
Stretch your hands and wrists from time to time, bend your fingers and move them around more whenever you can.
- Anti-Inflammatory Diet
If you want to relieve the pain and lower the inflammation start an anti-inflammatory diet which will be rich in veggies, fruits and healthy fats. Avoid food rich in sodium and trans-fats, lower your alcohol consumption and quit smoking.
- Improve Your Posture
Whenever you use your hands for a long time perform the following exercise: place your feet firm on the ground, straighten your spine and rest your elbows on the sides, keeping your wrists straight.
Best treatments for carpal tunnel syndrome:
- Rest your aching hands
You need to rest your hand often to avoid excess stress and pressure. Remember to stretch your hands while you rest them.
- Essential Oils
If the wrists are swollen there are some essential oils that can help you relieve the swelling like peppermint, cypress, frankincense and wintergreen. Combine a couple of drops of the oil with some coconut oil and apply it on the affected area a couple of times a day.
- Stretches and Exercises
There are a few exercises that can help you in the treatment of carpal tunnel syndrome:
- Stretch and extend your fingers and wrists and count to five. Relax your fingers and straighten the wrists. Now fold your hands in a fist and again count to 5. Repeat these exercises 3 times a day.
- Roll your wrists in circles gently
- Try lifting light objects with your entire hand, practicing a loose grip
- Place your hands like when your praying and stay like that for a while
- Ice packs
Ice packs can also provide relief in the case of carpal tunnel. Just apply it on the painful area and hold it for about 15-20 minutes, two times a day.
In the video below you can find more effective exercises that can improve the condition significantly:
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