Carpal tunnel syndrome is a wrist disorder that develops for a number of reasons, including trauma or injury, overreaction of the pituitary gland, hypothyroidism, rheumatoid arthritis, repetitive use of vibrating hand tools and many others. The median nerve, located in the arm and hand, is compressed at the wrist and causes pain, tingling and numbness. This nerve is located within the carpal tunnel of the wrist and hence the name of the disorder.
Steps
Method 1 of 3: Wrap Wrist with Kinesiology Tape
Step 1. Measure the first strip of tape
This should be as long as the distance between the midpoint of the fingers (palm facing up) and the crease of the elbow. Fold one end to create an edge of about 2.5cm. Cut out two small triangles on the folded section using a pair of scissors. Eventually, when you reopen the folded end, you will see two diamond-shaped holes.
- These two openings must be side by side and with a central width of about 1 cm.
- The end with the holes is considered an anchor point.
Step 2. Attach the tape to your fingers
Remove the film that protects the adhesive side only in the portion of the anchor, where there are the two rhomboid holes. Keep your arm stretched out in front of you, palm up, and slide your middle and ring fingers through the two holes. Make sure the sticky side of the tape is facing your palm.
Fit the anchor tip snugly onto the skin around your fingers
Step 3. Glue the tape onto the wrist and then onto the arm
At this stage, you will likely need someone to help you put the tape on while keeping your arm and wrist straight. When the limb is aligned and stretched, peel off the rest of the protective film and adhere the tape along the entire forearm, up to the crease of the wrist.
- To fully extend your wrist, hold your arm in front of you with your palm facing up. Use your other hand to push your fingers down so that your wrist bends in the same direction. At this point, the hand should form a 90 ° angle with the arm.
- Do not pull and do not apply any tension to the adhesive tape while gluing it to the skin, just peel off the protective film and then make it adhere to the skin.
- When you return your wrist and hand to their normal position, you should notice that the tape has some natural creases and puckers at the wrist. This allows you to maintain full mobility of the joint even with the bandage.
Step 4. Cut a second piece of tape
This should be the same length as the first one and have the same holes at one end. You will need to stick the same fingers through the openings, but the tape will be applied to the back of your hand and arm. This means you need to rest your palm down.
- Just like you did with the previous strip, just remove the foil from the anchor end and insert your two fingers into the holes.
- Carefully press the anchor onto the skin around your fingers.
Step 5. Apply the second piece to the arm
Fully extend your wrist again, but this time you need to keep your palm down and bend your wrist in the same direction. Slowly remove the protective film as you adhere the tape to the skin.
Do not pull and do not apply any tension to the kinesiology tape while adhering it to the skin.
Step 6. Cut out a third strip
This should always be the same length as the first two, but should not have finger holes. In this case, once you have obtained the right size piece, cut the protective film exactly in the center, to have access to the adhesive side.
Step 7. Apply the third strip
Once again keep your arm extended in front of you with the palm up and the wrist fully extended. Place the center of the tape on the inside of the wrist, right at the base of the palm. It is very likely that the width of the tape will allow you to cover part of the palm of your hand as well. Slowly remove one side of the film and attach the tape to the arm. Repeat the same procedure for the other half.
- Do not pull and do not apply any tension to the kinesiology tape as you peel off the film and apply the bandage to the skin of the arm.
- Due to the angle of the hand, the ends of the tape will cross each other on the back of the arm.
Step 8. Make sure you can always move your hand and wrist completely
The purpose of the bandage is to widen the carpal tunnel, releasing some compression on the medial nerve and not to increase the pressure (which is why you do not have to exert any force when making the tape adhere to the skin). For these reasons, you should be able to move your hand and wrist completely; if not, remove the tape and start over.
Method 2 of 3: Using Rigid Athletic Tape
Step 1. Find the right type of ribbon
For this type of wrapping you will need a rigid (non-stretch) sports tape that is approximately 38 mm wide. When using this material it is recommended to also apply a hypoallergenic layer of skin protection that prevents irritation.
- To avoid pain when the bandage is removed, it is worth shaving the wrist area and the back of the hand. Do this at least 12 hours before applying the tape.
- Rigid tape is used to minimize joint movement.
- Wash and dry your hand and wrist before starting the bandage.
Step 2. Apply anchors
The first piece of ribbon should completely wrap around the wrist, like a bracelet. The second strip, on the other hand, must surround the back and palm of the hand, just above the thumb. Make sure the tape is snug but not too tight, as it shouldn't interfere with blood circulation.
You can estimate the length of the strips "by eye", as there is no problem if the ends overlap
Step 3. Apply the dorsal bandage to the wrist
First, put your wrist in a neutral position. Next, place two pieces of tape across your hand and wrist so that they form an "X" right on the back. One strip should go from the thumb area to the outside of the wrist, while the second should travel the distance from the base of the little finger to the inner portion of the wrist.
To put the wrist in a neutral position, keep your hand straight, aligned with the arm and then tilt it upwards by about 30 ° (the palm is always facing down)
Step 4. Remove the tape after 48 hours (maximum)
Do not keep the bandage on for a longer period, but remove it sooner if you find that it restricts blood circulation or causes pain. You can use round-tipped scissors to cut the strips of tape, or you can peel them off by grasping the ends.
- Remove the tape in the opposite direction to where you applied it.
- You should also keep the skin taut, always in the opposite direction from where you pull the bandage.
Method 3 of 3: Alternative Treatments
Step 1. Set up regular breaks
While there is no direct evidence linking computer work with carpal tunnel syndrome, using a mouse and keyboard definitely increases wrist pain if you already have this disorder. For this reason, if you carry out such tasks or use other machinery that interferes with the health of your wrists, you often take breaks.
- Frequent and regular breaks can be combined with many other treatments.
- When you stop, rotate your wrists and stretch your palms to increase the flexibility of the joints and loosen them.
- When typing on the keyboard, keep your wrist straight and avoid bending your hands upwards.
Step 2. Apply cold packs or ice packs
Cold usually reduces inflammation. Cold packs or ice packs provide temporary relief from pain caused by carpal tunnel syndrome. Leave them in place for 10-15 minutes and make sure they are not in direct contact with the skin; always wrap the wraps in a towel first.
Alternatively, make sure you keep your hands warm as often as possible. When working in a cold room, joints are more likely to stiffen and pain increases. Consider using warm fingerless gloves while working on the computer
Step 3. Put on a wrist splint
Carpal tunnel symptoms are worse while you sleep. Most people sleep with their wrists bent in some position, which makes the problem worse. If you wear a splint at night, you can relieve pressure on the medial nerve during the day as well.
- The splints are designed to keep the wrists aligned in their natural position.
- They also prevent you from sleeping on your hands, a habit that aggravates pain in the wrists and hands themselves.
Step 4. Practice yoga
Yoga has been shown to reduce wrist pain and improve the strength with which objects are grasped in people with carpal tunnel syndrome. The most useful positions are those that focus on strength, stretching and balance in the joints of the upper body.
Step 5. Try therapeutic massage
This must be done by a qualified physiotherapist or massage therapist and can reduce the pain associated with muscle changes. The massage increases the blood supply and allows the drainage of fluids that have accumulated in the wrist and surrounding muscles. Start with a 30-minute massage and remember that you will need at least 3-5 sessions to enjoy the first benefits.
Step 6. Act on the trigger points
These are points or nodules in the muscles where the fibers become more contracted; they are also commonly called muscle knots. They can form in the wrist, forearm and also in the neck and shoulders. You can apply pressure on the nodules yourself; first, look for painful points that generate carpal tunnel symptoms; then apply pressure on them for 30 seconds to experience a gradual reduction in discomfort and pain. It is important to find as many trigger points as possible and treat them. Do this procedure once a day until the pain subsides.
Step 7. Consider ultrasound or hand therapy
Physiotherapy and occupational therapy, performed under the supervision of a trained professional, could potentially relieve pressure from the medial nerve and reduce the intensity of suffering. Ultrasound therapy is also used to raise the temperature inside the carpal tunnel to help control pain.
Both types of therapy should be followed for at least several weeks before any improvement is noticed
Step 8. Take non-steroidal anti-inflammatory drugs (NSAIDs)
These drugs include active ingredients such as ibuprofen (Moment, Brufen) and are able to temporarily reduce the pain caused by carpal tunnel syndrome. These are medicines for free sale that you can buy in any pharmacy; Generics are also available which have a lower cost.
Remember to consult your doctor before taking any new medication
Step 9. Ask your doctor about corticosteroids
These can inject them directly into the affected wrist. Corticosteroids are known to reduce inflammation and swelling, thereby eliminating the pressure on the medial nerve and therefore pain.
Although they are also available as tablets, this format is not as effective for carpal tunnel syndrome as injections
Step 10. Discuss the surgery with your doctor
Patients suffering from chronic or very severe carpal tunnel syndrome are eligible for surgery. During the procedure, the orthopedist takes the pressure off the medial nerve by cutting the ligaments that lie along its sides. The surgeon can perform two types of surgery: open or endoscopically.
- Endoscopy: involves inserting a thin camera into the wrist and, thanks to equally thin surgical instruments, the doctor cuts the ligaments. This is not as invasive as the open one and convalescence is generally simpler; moreover, it leaves no noticeable scars.
- Open operation: The surgeon makes an incision in the wrist and palm of the hand to expose the carpal tunnel and medial nerve. Next, the ligament is cut to relieve pressure on the nerve. Since the surgical wound is very large, the convalescence is longer and the scar will be noticeable.
- The other side effects of the surgery are: incomplete debridement of the nerve from the ligament, which means that the pain will not go away completely; wound infections, scarring and nerve damage. Remember to weigh all possible negative effects with your surgeon so that you can make an informed and informed decision.
Advice
- You should ask a physical or occupational therapist to bandage your wrist the first time, so you can see how it's done and what the end result is.
- You can buy kinesiology tape at drugstores, sporting goods stores, and even many online retailers, such as Amazon.
