Do you wake up in the morning and your hand feels numb? Maybe it tingles unpleasantly or you have trouble moving your fingers properly? At the latest when you feel pain again and again - whether when typing on the keyboard, reaching for a cup or even at night in your sleep - it becomes clear that something is wrong. This discomfort cannot be explained by tension alone. It could possibly be carpal tunnel syndrome. But what exactly is carpal tunnel syndrome (CTS)? And what can you do about it? From targeted exercises and effective treatment options to the right prevention, we'll show you how you can alleviate your symptoms and go through everyday life pain-free again in the long term.
Content
1. carpal tunnel syndrome: recognizing symptoms
2. carpal tunnel syndrome: understanding the causes
3. carpal tunnel syndrome: start treatment
4. effective carpal tunnel syndrome exercises to do at home
5 How to prevent carpal tunnel syndrome:
Carpal tunnel syndrome: recognizing symptoms
At first, it may only be occasional discomfort: a slight tingling sensation in the hand or a feeling of numbness that disappears again after a short time. But over time, the symptoms usually increase and suddenly you notice: Your hand falls asleep more and more often, gripping movements become increasingly difficult, and even simple everyday tasks such as holding a cup or using the computer keyboard become a challenge. Now it's time to classify these symptoms correctly.
Important: Did you know that carpal tunnel syndrome in the hand can also cause symptoms in other areas? We will come to this in more detail later. First, we'll give you a brief overview of the typical symptoms in different parts of the body that you can use to recognize carpal tunnel syndrome:
- Carpal tunnel syndrome & hand: You feel tingling, numbness and pain in your hand, especially in your thumb, index, middle and ring fingers. The symptoms intensify at night, causing many sufferers to wake up: The hand has "fallen asleep". During the day, there is a feeling of weakness in the hand. Opening a bottle or holding a book can suddenly become difficult. Thumb pain is also a classic symptom of carpal tunnel syndrome. A weakening thumb is always a warning sign, as this is where important nerve connections are located. Carpal tunnel syndrome is just as often felt in the middle finger, particularly through tingling or numbness. Although one hand is usually more severely affected, carpal tunnel syndrome can occur on both sides.
- Carpal tunnel syndrome & arm: The pain can extend from the hand to the entire arm, which is particularly noticeable at night or after prolonged exertion.
- Carpal tunnel syndrome & elbow pain: Some sufferers feel a kind of electric shock that extends from the wrist to the elbow.
- Carpal tunnel syndrome & shoulder blade pain: Numbness, weakness and the resulting restriction of movement can extend up into the shoulder, which unfortunately often leads to misdiagnosis.
- Carpal tunnel syndrome & cervical spine symptoms: Tension or poor posture in this area can exacerbate the symptoms or be partly responsible.
- Carpal tunnel syndrome & foot: Rare, but possible: In some cases, nerve irritation occurs, which can also be noticeable in the feet.
Carpal tunnel syndrome: Understanding the causes
Why does CTS occur? Many people ask themselves this question when they suddenly experience tingling, pain or numbness in their hand. In fact, there is not just one cause. It is often a combination of different factors that lead to the median nerve in the wrist coming under pressure. Common causes of CTS are
- Monotonous hand movements: If you type on a computer, use a mouse or do manual work every day, you are constantly straining your wrist in the same way. This can cause the carpal tunnel to constrict and pinch the nerve.
- Incorrect posture at work: An unfavorable hand posture - whether at a desk, when driving or when using a smartphone - increases the pressure on the carpal tunnel.
- Repetitive strain: Occupations or hobbies that require a lot of manual work put strain on the carpal tunnel and therefore also on the median nerve. Musicians, hairdressers and craftsmen are therefore at increased risk.
- Hormonal changes: During pregnancy or the menopause, the body retains more fluid, which can lead to swelling in the carpal tunnel.
- Inflammations or diseases: Rheumatism, diabetes or thyroid problems can also increase the risk of CTS.
- Injuries or bone changes: A fracture or osteoarthritis in the wrist can narrow the carpal tunnel and thus trigger the symptoms.
- Genetic predisposition: Some people naturally have a narrower carpal tunnel and are therefore more susceptible to the syndrome.
It is important to recognize the connections!
Many sufferers wonder why they not only feel pain in their hand, but also in other areas of the body. This is because nerve pathways do not work in isolation, but are networked with other muscles, joints and structures. Poor posture or muscle tension in the shoulder can lead to an unnatural hand position - a common contributor to carpal tunnel syndrome. Some people also experience pressure pain in the elbow because the nerve is additionally irritated there. Tense neck muscles or a pinched nerve in the cervical spine can also cause similar symptoms to CTS or exacerbate the symptoms. If you notice these initial signs, you should not wait until the symptoms worsen, but take action as quickly as possible by taking the right measures. We'll show you what you can do.
Carpal tunnel syndrome: start treatment
If the tingling in your fingers increases, your hand goes numb at night or the carpal tunnel syndrome pain radiates into your arm, the question quickly arises: what can you do about carpal tunnel syndrome? The good news is that there are many ways to alleviate the symptoms - from simple everyday measures to targeted therapies.
Conservative treatment: In many cases, CTS can be treated without surgery, especially if it is detected early. The most important measures here are
- Take it easy and reduce strain: Anyone who works a lot at a computer or carries out manual work should take regular breaks and ensure that their hands are in an ergonomic position.
- Wrist splint: A special night splint keeps the wrist in a neutral position so that the nerve is relieved. This is particularly helpful against numbness and pain at night.
- Cooling or warming carpal tunnel syndrome? The following applies here: cold (cooling pads or cold water) helps with acute pain or swelling. Heat, on the other hand, can relieve tension in the hand or forearm.
- Painkillers and anti-inflammatory medication: These can help to reduce the inflammation. A special carpal tunnel syndrome ointment with anti-inflammatory agents can also be applied locally.
- Physiotherapy and stretching exercises: Targeted home exercises (we will go into this in more detail in the next section) can help to alleviate the symptoms.
- Acupressure and fascia massage: Gentle pressure on certain points, for example with an acupressure mat or a special massage ball, can improve blood circulation and reduce pressure on the nerve.
Cortisone injections: If conservative methods are not sufficient, the doctor can inject cortisone into the carpal tunnel. The cortisone has a strong anti-inflammatory effect and thus relieves the symptoms for several weeks or even months. However, this treatment should not be repeated too often, as cortisone can weaken the tissue in the long term.
Surgical treatment: If the symptoms persist over a longer period of time or the nerve is already severely damaged, surgery may be necessary. This involves cutting the carpal ligament to give the nerve more space. Carpal tunnel surgery is a minor procedure that is usually performed on an outpatient basis and under local anesthesia. The hand can be carefully loaded again after a few days, but complete healing takes several weeks.
Effective carpal tunnel syndrome exercises to do at home
If your wrist hurts, your fingers go numb or the tingling just won't go away, targeted exercises can be a real boon. They help to reduce pressure on the median nerve, promote blood circulation and restore mobility to the hand. Here are five simple but effective exercises that you can easily integrate into your daily routine:
- Bear paw stretch: This exercise stretches the tendons in the hand and gently opens the carpal tunnel. Hold your hands in front of you as if you were imitating a bear paw. Bend your fingers so that the fingertips touch the metacarpophalangeal joints and the hand remains open. Hold the position for 5-10 seconds, then straighten your fingers again. Repeat the movement 10-15 times. Extra tip: This exercise is particularly suitable for a short break at your desk.
- Wrist stretch to relieve pressure on the nerve: This gently stretches the wrist and reduces tension in the carpal tunnel. Extend your arm forwards, palm facing upwards. With the other hand, gently pull the outstretched hand downwards. Hold the stretch for 20 seconds, then switch sides. Repeat the exercise 3-5 times per hand. What it does: This stretch not only relieves pressure in the wrist, but can also reduce tension in the elbow and shoulder area.
- Nerve gliding exercise for more mobility: This special technique helps to make the pinched nerve supple again. Stretch out your arm and form a fist. Slowly open your hand, stretch your fingers and pull them back. Then gently bend your wrist backwards and turn your head to the other side. Perform the movement slowly and repeat it 10-15 times per hand. Why it helps: This exercise gives the median nerve more freedom of movement and allows it to regenerate better.
- Rubber band resistance for strong hands: This exercise strengthens the muscles in the hand and can therefore help to reduce pressure on the carpal tunnel in the long term. Place a rubber band around your fingers and slowly spread them apart. Hold the position for 3 seconds, then relax. Repeat the exercise 15-20 times. Extra tip: If you don't have an elastic band, you can also use a softball as an alternative.
- Fascia and acupressure relaxation: In addition to mobilization, strengthening and stretching, acupressure can also help to promote blood circulation and relieve tension in the wrist, forearm and shoulder area. To do this, place your forearms on an acupressure mat and let them rest relaxed on the tips. Alternatively, you can also use an acupressure ball to apply gentle pressure to the palm and wrist. Make circular movements to gently stimulate the fascia. How it works: Acupressure stimulates blood circulation and can therefore relieve your pain - a perfect complement to traditional exercises.
How you can prevent carpal tunnel syndrome
Better than any treatment is, of course, not to let it get that far in the first place. You can do a lot to prevent CTS with very little effort. If you regularly work at a desk, are active in manual work or your hands are exposed to recurring strain, the following measures will help you:
- Ergonomic workstation design: Incorrect hand posture at the desk is one of the main causes of CTS. Therefore, please use an ergonomic keyboard and mouse that take the strain off your wrists and a palm rest to minimize pressure. Regular breaks with short exercises will also relax your hands. Tip: Use the 20-20 rule, where you shake out or stretch your hands for 20 seconds every 20 minutes.
- Conscious stretching and mobilization: Just a few minutes of daily stretching can help to keep tendons supple and relieve carpal tunnel, for example by doing wrist circles (10 times in each direction), stretching and flexing fingers (10-15 repetitions) or wrist stretches backwards and forwards (hold for 20 seconds each). Tip: Incorporate these exercises into your morning routine and your breaks at work. This not only protects against CTS, but also keeps your hands more flexible in general.
- Regular acupressure for relaxed hands: The Shakti Mat or the Shakti Spiky Ball can relieve tension in the hands, forearms and shoulders. For example, you can roll the acupressure ball over affected areas or lie on the mat with your whole body for 10-15 minutes. Why it helps: Acupressure promotes blood circulation and thus relieves tension.
- Avoid one-sided strain: Whether you are writing, working or doing sport, one-sided movement patterns are often one of the main causes of discomfort. Therefore, alternate regularly between different movements, use both hands (if possible) to distribute the strain and take breaks before pain occurs. Tip: If you have to do a lot of keyboard work for your job, you can also use voice input software to relieve the strain on your hands.
Our conclusion: You have many options to alleviate your CTS pain. However, prevention is even more important. Pay attention to good hand posture, do regular stretching and strengthening exercises and give your hands a break with acupressure. Always remember: small but lasting changes in everyday life make the biggest difference in the long term.