Expert Tips on How to Navigate and Live with Carpal Tunnel Syndrome

Living with carpal tunnel syndrome (CTS) can be a challenging and often frustrating experience. This common condition, characterized by pain, numbness, and tingling in the hands and wrists, can significantly impact your daily activities and overall quality of life.

Whether you're struggling to type on a keyboard, hold a cup of coffee, or enjoy your favorite hobbies, the symptoms of CTS can feel overwhelming.

However, it's important to know that you are not alone, and there are effective strategies and treatments available to help you manage this condition.

 In this blog, we will share expert tips and practical advice on how to navigate and live with carpal tunnel syndrome. From understanding the underlying causes and symptoms to exploring both non-surgical and surgical treatment options, we'll cover all aspects of CTS management.

Understanding Carpal Tunnel Syndrome

Let’s start by unpacking carpal tunnel syndrome in a little more detail.

Carpal tunnel syndrome (CTS) is a medical condition that occurs when the median nerve, which runs from your forearm into the palm of your hand, becomes compressed or squeezed at the wrist.

The carpal tunnel is a narrow, rigid passageway of ligament and bones at the base of the hand, which houses the median nerve and tendons. This nerve is responsible for providing sensation to the thumb and first three fingers (excluding the little finger) and controlling some of the muscles at the base of the thumb.

Symptoms of Carpal Tunnel Syndrome

The most common symptoms of CTS include numbness, tingling, and pain in the thumb, index, middle, and part of the ring fingers.

Symptoms often start gradually and can occur at any time, but they tend to be more prominent at night. Over time, the symptoms may worsen, leading to decreased grip strength, difficulty performing fine motor tasks, and a sense of weakness in the hand.

Causes and Risk Factors

CTS is the result of various factors that increase pressure on the median nerve and tendons in the carpal tunnel.

These include:

• Repetitive hand movements (such as typing or using tools)
• Wrist anatomy
• Certain health conditions (like diabetes, thyroid dysfunction, and rheumatoid arthritis)
• Pregnancy
• Fluid retention
• Genetics

Diagnosing Carpal Tunnel Syndrome: Do You Have It?

Diagnosing carpal tunnel syndrome (CTS) involves a combination of a detailed medical history, physical examination, and specific diagnostic tests.

Medical History

• Symptom Description: Your healthcare provider will ask about the nature, duration, and severity of your symptoms, including when they occur and what activities might aggravate them.
• Medical Conditions: A discussion about any underlying medical conditions that might contribute to CTS, such as diabetes, rheumatoid arthritis, or thyroid disorders will also be undertaken.
• Work and Daily Activities: An examination of any repetitive hand or wrist movements related to your job or hobbies that could contribute to the condition needs to be added to the diagnosis.

Physical Examination

• Visual and Physical Examination: Your hands, wrists, and arms will be examined for signs of swelling, deformities, or muscle atrophy.
• Range of Motion Tests: Next, wrist and finger movements will be evaluated to check for pain, stiffness, or limitations.
• Tinel’s Sign: This is a test where your doctor taps on the median nerve at the wrist to see if it causes tingling or electric shock-like sensations in the fingers.
• Phalen’s Maneuver: During this test, your doctor will press the backs of your hands together with your wrists flexed at 90 degrees for about a minute. If this position triggers symptoms like tingling or numbness, it may indicate CTS.
• Strength and Sensation Tests: Lastly, an assessment of grip strength and sensitivity in the fingers is conducted to detect any weakness or sensory loss.

Diagnostic Tests

• Nerve Conduction Studies (NCS): These tests measure the speed and strength of electrical signals as they travel along the median nerve and other nerves. Slowed signals in the median nerve can indicate CTS.
• Electromyography (EMG): This test involves inserting a thin needle electrode into the muscles to measure their electrical activity. It helps determine if there is any muscle damage or other nerve conditions contributing to the symptoms.
• Ultrasound: Imaging of the median nerve to check for swelling or abnormalities in the carpal tunnel area.
• Magnetic Resonance Imaging (MRI): An MRI is occasionally used to view the anatomy of the wrist and hand structures in detail, especially if other conditions need to be ruled out.
• Blood Tests: In some cases, blood tests may be conducted to check for conditions like diabetes, thyroid dysfunction, or rheumatoid arthritis that might contribute to CTS.

Surgical and Non-Surgical Treatment Options for Carpal Tunnel Syndrome

Before we get into how to manage CTS in your daily life, let’s look at some of the surgical and non-surgical treatment options.

Non-Surgical Treatments

• Night Splints: Wearing a splint at night can keep your wrist in a neutral position, reducing pressure on the median nerve. This is often one of the first recommended treatments.
• Daytime Splints: In some cases, wearing a splint during activities that aggravate symptoms can also be beneficial.
• Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Over-the-counter NSAIDs like ibuprofen or aspirin can help reduce pain and inflammation.
• Corticosteroids: Oral corticosteroids or corticosteroid injections into the carpal tunnel can decrease inflammation and swelling around the median nerve, providing temporary relief.
• Stretching and Strengthening Exercises: A physical therapist can provide you with exercises to stretch and strengthen the muscles of the hand, wrist, and forearm.

Surgical Treatments

Carpal tunnel release surgery is a procedure designed to relieve pressure on the median nerve within the carpal tunnel, alleviating the symptoms of carpal tunnel syndrome (CTS).

There are two main types of carpal tunnel release surgery: open surgery and endoscopic surgery. Both approaches aim to cut the transverse carpal ligament, which forms the roof of the carpal tunnel, to create more space and reduce nerve compression.

During the surgery, a surgeon makes an incision in the palm of the hand, over the carpal tunnel. The tissues and structures over the transverse carpal ligament are carefully separated to expose the ligament.

The transverse carpal ligament is then cut to relieve pressure on the median nerve before the incision is closed.

Managing Daily Life with CTS

Over and above these treatment options, there are other lifestyle changes you can make to alleviate the symptoms associated with carpal tunnel syndrome.

Ergonomic Adjustments

Setting up an Ergonomic Workspace

Creating an ergonomic workspace is essential to reduce strain on your wrists and hands.

Ensure that your computer setup promotes a neutral wrist position. Your keyboard should be at a height where your forearms are parallel to the floor, and your wrists are not bent. Consider using a split keyboard and an ergonomic mouse to minimize strain. Your chair should support your lower back, and your feet should be flat on the floor or on a footrest.

Tools and Accessories to Reduce Strain

Invest in tools and accessories designed to reduce strain on your hands and wrists.

Wrist rests for keyboards and mice can help maintain a neutral position. Ergonomic pens, kitchen tools, and gardening equipment can also ease the pressure on your hands. Consider using voice recognition software to reduce the need for typing.

Lifestyle Changes

Importance of Regular Breaks and Stretches

Taking regular breaks can help prevent overuse of your hands and wrists. Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away.

Incorporate stretching exercises that focus on the wrists, fingers, and forearms. Simple stretches, like gently pulling your fingers back towards your wrist, can help alleviate tension.

Incorporating Hand and Wrist Exercises into Daily Routines

Regular hand and wrist exercises can strengthen the muscles and improve flexibility.

Consider exercises like wrist flexor and extensor stretches, fist clenching and opening, and thumb touches. These exercises can be done during breaks or integrated into your daily routine to maintain wrist health.

Adopting a Healthy Diet and Lifestyle

A healthy diet and lifestyle play a significant role in managing CTS. Anti-inflammatory foods, such as fruits, vegetables, nuts, and fatty fish, can help reduce inflammation.

Staying hydrated, maintaining a healthy weight, and avoiding excessive salt intake can also be beneficial. Regular physical activity improves overall circulation and reduces the risk of conditions that can exacerbate CTS, like obesity and diabetes.

Coping Strategies

Pain Management Techniques

Effective pain management techniques are vital for dealing with CTS. Over-the-counter pain relievers, such as ibuprofen, can help manage pain and reduce inflammation.

Applying ice packs to the affected area for 15-20 minutes several times a day can also provide relief. If pain persists, consult your healthcare provider for other options, including corticosteroid injections.

Mindfulness and Stress Reduction Practices

Mindfulness and stress reduction practices can help manage the discomfort associated with CTS.

Techniques such as deep breathing, meditation, and progressive muscle relaxation can reduce overall stress and muscle tension. Incorporating these practices into your daily routine can improve your mental and physical well-being.

Seeking Support from Friends, Family, and Support Groups

Having a support system is essential when living with CTS. Seek support from friends and family who understand your condition and can offer assistance when needed.

Joining a support group, either in person or online, can provide valuable insights, tips, and encouragement from others who are experiencing similar challenges.

The Calming Effects of Carpal Tunnel Cream

Made with three forms of magnesium, electrolytes and arnica, Carpal Tunnel Cream from Vita Sciences can help ease the symptoms associated with CTS.

Not only is our cream steroid-free, but it offers rapid relief and can be used over the long term.

When paired with other lifestyle changes, Carpal Tunnel Cream can go a long way in helping you lead fuller days that are free from pain.

Magnesium: Magnesium has anti-inflammatory properties that can help reduce inflammation in the body, while also promoting muscle relaxation and function. Magnesium also helps maintain the electrical potential of nerve cells and facilitates nerve signal transmission.

Electrolytes:  Electrolytes are minerals in your body that carry an electric charge and are essential for various bodily functions, including maintaining fluid balance, transmitting nerve signals, and supporting muscle function.

Arnica: Arnica contains compounds such as sesquiterpene lactones that have anti-inflammatory properties. Applying arnica topically may help reduce inflammation and pain in the carpal tunnel area.

Conclusion

Carpal tunnel syndrome can happen at any time, but it doesn’t need to be a condition that takes over your life.

Along with making lifestyle changes, there are surgical and non-surgical treatment options that you can pursue with the help of your doctor.