Carpal Tunnel Syndrome: 5 Pain Tips

Did you know that stretching and applying heat help reduce the discomfort associated with carpal tunnel syndrome?

There are several factors that can cause carpal tunnel syndrome. Continuous movement of the wrist can cause annoying inflammation, such as sometimes happens when we use the computer mouse for too long.

The most common factors are:

• repetitive movements that involve the hand and wrist (playing a musical instrument, working with a specific device, using the computer mouse, or being on your cell phone)
• tension or stiffness in the joints and tendons
• tendency to suffer from inflammation (genetics)
• acidifying diet rich in refined products, sugary products and unhealthy fats

Find out here which are the most effective tips to relieve carpal tunnel syndrome. These tips are used as much to prevent as to reduce inflammation before it becomes a chronic problem.

1. Stretching

If this pain is related to repetitive movement, it is strongly recommended that you stretch the area every day. The ideal is to do it before, during and after using your wrists.

The most important stretch is to stretch your arm forward horizontally, then raise your hand perpendicularly, as if you are about to stop someone.

You should feel some tension as you stretch. This indicates that you are doing the exercise correctly.

2. Mobility and warming up

After stretching your tendons, you need to warm them up in order to combat the stiffness. You just need to perform a few gentle rotations which take up all the possible movements with the hand and wrist.

Rotate your hands and wrists back and forth for at least a minute. Take care of your circle movements.

3. Hot massages

When we have acute inflammation from a bruise, for example, the cold helps relieve that inflammation.

When the inflammation is chronic, the best thing to do is to apply heat.  Heating the affected area with a massage is a very pleasant technique for relieving pain. Do this morning and night.

We recommend using olive oil or sesame oil and, if desired, adding a few drops of ginger or cinnamon essential oil. The effect will be immediate.

4. Hot and cold baths

Alternating hot and cold baths is a good way to stimulate blood circulation.

This technique, which has been used since ancient times in different ways, is effective in reducing inflammation and relieving pain.

How to proceed ?

• Prepare two containers: one with hot water and one with cold water.
• Immerse your hands and wrists (or even your elbow if you wish) for thirty seconds in hot water, then fifteen seconds in cold water.
• Repeat the operation for at least three minutes. Do this several times throughout the day.
• Reduce repetitions as the pain subsides.

5. Stress balls

It is one of the most recommended exercises by physiotherapists. The action of squeezing a small foam or rubber ball helps exercise the muscles and tendons of the carpal tunnel.

As we gain strength and mobility in the affected area, we can use harder balls. In this way, we exercise the muscles of the fingers and combat the stiffness that accompanies the pain of carpal tunnel syndrome.

Strangely, these balls are also a great remedy for reducing stress. This shows us how well the nervous system can channel tension in the area of ​​the hands and wrists.

Obviously, it is essential to look for alternatives to relax and remove the stress from your daily life.