Wrist pain affects people of all walks of life. Whether you’re crafting at a sewing machine, handling workpieces on an assembly line, or a clicking through endless iterations as a graphic designer, repetitive wrist motions can lead to discomfort and injury over time.
While certain risk factors like genetics and medical conditions are beyond your control, there are practical steps you can take to reduce your chances of developing wrist pain, or worse, carpal tunnel syndrome. And when you’re really struggling to keep up with the demands of work, or to enjoy your hobbies without pain, the Hand Therapy Specialists at Excel Rehab & Sports are here to help.
Can you prevent carpal tunnel syndrome?
The honest answer is that there’s no foolproof way to completely eliminate your risk of developing carpal tunnel syndrome or other forms of wrist strain. Factors like age, genetics, underlying health conditions, and the nature of your work all play a role in your susceptibility to this condition.
However, research suggests that you might be able to reduce your risk through proactive measures. By making thoughtful adjustments to how you work and incorporating targeted exercises into your routine, you can build strength in the muscles that support your wrists and minimize the repetitive stress that contributes to nerve compression.
Ergonomic changes to reduce wrist strain
Learning how to prevent carpal tunnel starts with examining your workspace and daily activities. Simple ergonomic adjustments can dramatically reduce the stress placed on your wrists throughout the day.
Office workers and computer users
Keep your wrists in a neutral position while typing. Your fingers should be curled toward the keyboard, with fingertips on the keys and your knuckles and palms elevated with plenty of space underneath. Depending on your keyboard height, a wrist rest may be helpful to ensure your wrists remain straight rather than bent upward or downward.
Position your monitor at eye level to prevent hunching forward, which can affect your entire arm positioning from the shoulder down.
If you have the flexibility and interest, consider trying one or more styles of ergonomic keyboards or mice designed to support a natural wrist alignment.
Finally, interrupt long sessions of keeping your hands and wrists in a single position by taking regular breaks every 30-60 minutes to stretch and move your hands and wrists.
Power tool users and manual workers
Your grip on tools can cause constant strain to your wrists and forearms. Choose tools with larger grip diameters when possible, as they require less force to hold securely. When possible, use tools with anti-vibration features, and be aware of the minimum grip strength necessary to maintain control. Alternate between different tools and tasks to avoid prolonged repetitive motions.
Wear supportive gloves that provide cushioning and grip without restricting movement. Keep cutting tools sharp to reduce the force required to get the job done.
Crafters and hobby enthusiasts
Organize your workspace to keep frequently used supplies within easy reach, minimizing awkward reaching or stretching. Use tools with comfortable, padded grips, and consider ergonomic versions of frequently used scissors, needles, and other implements.
Take frequent breaks during long crafting sessions, and vary your activities to avoid spending hours on the same repetitive motion. Good lighting reduces the tendency to lean forward toward your project, which can strain your entire upper body.
General workplace tips
No matter where you work or what you do on a daily basis, maintain good overall posture, as shoulder and neck positioning directly affects wrist alignment. Keep your shoulders relaxed and your elbows close to your body. When sitting for long periods, set your chair height so your feet rest flat on the floor and your thighs are parallel to the ground.
Check in on how your hands and wrists are feeling throughout the day, consciously relaxing your grip and stretching when you notice tightness building up.
Hand exercises for carpal tunnel
Our Hand Therapists use targeted carpal tunnel hand exercises to both help treat and prevent wrist problems. These exercises work by improving flexibility, building strength in supporting muscles, and promoting better blood flow to the area.
It’s important to note that not every exercise is appropriate for everyone. The risk of over-stretching or over-exercising is real, and can cause your symptoms to get worse rather than better. For the best results, we encourage you to make an appointment with our team to get a personal evaluation before starting on a plan of stretching and exercising the wrists.
Stretching exercises
- Wrist flexor stretch: Extend your arm straight out in front of you with your palm facing up. Use your other hand to gently pull your fingers back toward your body until you feel a stretch along the underside of your forearm.
- Wrist extensor stretch: Extend your arm with your palm facing down. Use your other hand to gently press your hand downward until you feel a stretch along the top of your forearm.
- Prayer stretch: Place your palms together in front of your chest as if praying, then slowly lower your hands while keeping your palms pressed together until you feel a gentle stretch in your wrists and forearms.
- Wrist circles: Slowly rotate your wrists in both directions to promote flexibility and circulation. Start with small circles and gradually increase the size as your wrists warm up.
Strengthening exercises
- Wrist curls: Hold a light weight (or something like a can of soup) with your forearm resting on a table and your wrist hanging over the edge. Slowly curl your wrist up and down, focusing on controlled movements rather than speed.
- Finger extensions: Place a rubber band around all five fingertips and slowly spread your fingers apart against the resistance. This exercise strengthens the muscles that open your hand and counteracts the constant gripping motions many people perform throughout the day.
- Tendon glides: Start with your fingers straight and gradually curl them into different positions: first bend at the knuckles only, then make a loose fist, and finally a tight fist. This exercise helps the tendons move smoothly through their range of motion.
Remember that consistency may be more helpful than intensity with these exercises. Performing them for a few minutes several times throughout the day is more beneficial than doing a lengthy session once a week.
Personalized carpal tunnel prevention for your unique circumstances
While general prevention strategies for carpal tunnel syndrome may be helpful for you, every person’s situation is unique. Factors like your specific job requirements, existing health conditions, previous injuries, and individual anatomy all influence your risk factors and the most effective prevention strategies for you.
That’s why meeting our Hand Therapists is the best way to discover how to protect your wrist health in both the short and long term. Start a conversation with our team today by calling one of our clinics or by requesting your first appointment online today.