How to Prevent Carpal Tunnel Syndrome? Even if you're the world's fastest typist, you can help avert carpal tunnel syndrome – a ligament inflammation that causes numbness in your wrists, hands, or fingers – by following these tips.
You will need: A neutral wrist position, frequent breaks, stretching exercises and a wrist splint. Optional: a medical evaluation.
Step 1. When at a computer or other workstation, adjust the height of your chair if necessary, so that your forearms are level with your keyboard.
Keep your hands and wrists in line with your forearms. Don't flex your wrists while typing.
Step 2. Take breaks every 10 to 15 minutes to rest your fingers and wrists if you are doing something that requires repetitive hand and wrist movements.
Step 3. Exercise your fingers and wrists every 20 to 60 minutes.
Extend and stretch both hands as if you were holding up a wall. Hold that position for five seconds and repeat several times.
Make a tight fist with both hands, then bend wrists downward, and hold for five seconds. Repeat several times.
Step 4. Consider wearing a wrist splint to keep your wrist neutral while you work.
Wearing one while you sleep can also help maintain good wrist position.
Step 5. If you experience numbness, tingling, or pain, visit your doctor for a medical evaluation.
Did you know Carpal tunnel syndrome is most common in middle-aged women?