Wrist care: Preventing carpal tunnel syndrome
How can I prevent carpal tunnel syndrome?
Don't wait till you have symptoms to take preventive measures. Increase your awareness of how you use your hands and equipment throughout the day, and make some changes. Many different kinds of activity can cause carpal tunnel syndrome.
Use this picture of an ergonomically correct workstation setup and posture
to adjust your working environment and how you use it. You can also use this diagram to help you set up other work areas, such as where you do your hobbies or work with hand tools.
When setting up your work area:
- Center your work in front of you, as low as possible without touching your legs (your forearms are parallel to the floor or slightly lowered). If you work while standing, have your work surface at about waist height.
- Keep your hands and wrists in line with your forearms. If you work at a keyboard, tilt it to help keep this alignment. See pictures of proper hand positioning for keyboard use
- Hold your elbows close to your sides.
- Avoid leaning on the heel of your hand or your wrist.
- Take little breaks every 10 to 15 minutes. Use a reminder alarm if necessary.
- Do stretching exercises
Consider trying a different tool or grip. Many people benefit from using a split, V-shaped keyboard. If possible, try one for at least a week. One style may work well for you while another doesn't. When using other equipment, try changing the way you hold the tool. You may also be able to switch hands periodically when using some tools.
If you've developed carpal tunnel symptoms and have trouble training your wrists to stay straight, try wearing wrist splints for temporary relief. Wrist splints are not meant to be worn over a long period of time. But wearing them whenever you are sleeping can help you manage carpal tunnel syndrome over the long term. See a picture of a wrist splint
Test Your Knowledge
I don't have any hand pain, numbness, or weakness, so I don't need to bother about doing activities the "right" way.
After I've made the right adjustments to my activity or work area, all I have to do is watch my posture, take occasional breaks, and stretch a few times a day.
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| Author: | Shannon Erstad, MBA/MPH | Last Updated: October 29, 2008 |
| Medical Review: | William M. Green, MD - Emergency Medicine Patrick J. McMahon, MD - Orthopedics David Pichora, MD, FRCSC - Orthopedic Surgery | |
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