Carpal Tunnel Syndrome:
Anatomy, Risk Factors, and Prevention

Carpal tunnel syndrome (CST) is a common condition that affects millions of people worldwide. It is a type of repetitive strain injury that affects the median nerve that passes through the wrist. The condition causes numbness, pain, and tingling in the hand and wrist, and if left untreated, it can lead to permanent nerve damage. In this article, we will discuss the anatomy, biomechanics, and function of the carpal tunnel syndrome, what causes it, and how to prevent it.

The carpal tunnel is a narrow passageway that is located on the palm side of the wrist. The bones of the wrist form the bottom and sides of the tunnel, while a tough band of connective tissue, called the transverse carpal ligament, forms the roof of the tunnel. The median nerve, which controls sensation and movement in the thumb and first three fingers, passes through this tunnel along with the tendons that allow the fingers and wrist to move.

Risk Factors for Carpal Tunnel Syndrome

Carpal tunnel syndrome occurs when there is pressure on the median nerve in the wrist. The pressure can be caused by inflammation or swelling of the tendons that pass through the tunnel, or by narrowing of the tunnel itself. When the median nerve is compressed, it cannot function properly, leading to symptoms such as pain, numbness, and tingling in the hand and wrist.

Carpal Tunnel Syndrome occurs when the median nerve, which runs from the forearm into the hand, is compressed or pinched as it passes through the carpal tunnel in the wrist. While anyone can develop CTS, some individuals are at a higher risk due to certain risk factors. Here are 4 common risk factors for carpal tunnel syndrome.

1. Repetitive Wrist Movements

Repetitive hand and wrist movements are a significant risk factor for carpal tunnel syndrome. This includes activities such as typing, using a computer mouse, using hand tools, and assembly line work. These activities cause strain on the muscles and tendons in the wrist and hand, leading to inflammation and compression of the median nerve. Prolonged and repetitive use of the hands and wrists can result in the development of CTS.

2. Medical Conditions

Certain medical conditions can increase the risk of developing carpal tunnel syndrome. Diabetes, rheumatoid arthritis, and hypothyroidism are examples of medical conditions that are associated with CTS. These conditions cause inflammation in the body, which can affect the tendons and nerves in the wrist and hand. Individuals with these medical conditions should be aware of the increased risk of developing CTS and take steps to prevent it.

3. Pregnancy

Pregnancy is another risk factor for carpal tunnel syndrome. During pregnancy, fluid retention occurs throughout the body, including in the wrist and hand. This fluid buildup can put pressure on the median nerve, leading to CTS symptoms. Pregnancy-related CTS usually resolves on its own after childbirth, but some women may require treatment to manage their symptoms.

4. Genetics

Finally, genetics can also play a role in the development of carpal tunnel syndrome. Some individuals are born with a smaller carpal tunnel or a predisposition to develop CTS due to their family history. While genetics cannot be changed, individuals with a family history of CTS should be aware of the increased risk and take steps to prevent it.

Prevention Measures to Reduce Risk for CTS

If you spend a lot of time typing, working with tools, or doing any repetitive hand motions, you may be at risk of developing carpal tunnel syndrome. While carpal tunnel syndrome cannot always be prevented, there are steps you can take to reduce your risk of developing the condition. Here are some prevention measures:

Take Frequent Breaks

One of the simplest ways to prevent CTS is to take frequent breaks throughout the day. If you spend long hours typing or doing other repetitive hand motions, take a 10 to 15-minute break every hour. During this break, stretch your fingers, wrists, and arms to keep them loose and flexible. This will help prevent the muscles and tendons in your hand and wrist from becoming tense and inflamed.

Strengthen Your Hands and Wrists

Strengthening your hands and wrists can also help prevent CTS. Doing exercises that target the muscles and tendons in your hand and wrist can help improve their flexibility and reduce the risk of injury. Some examples of hand and wrist exercises include squeezing a stress ball, doing wrist curls with light weights, and using a grip strengthener.

Use Ergonomic Equipment

Using ergonomic equipment can also help prevent CTS. Ergonomic keyboards, mouse, and other devices are designed to reduce the strain on your hands and wrists while you work. For example, an ergonomic keyboard can help keep your wrists in a neutral position, reducing the pressure on your median nerve. An ergonomic mouse can also help prevent CTS by allowing you to use your arm and shoulder muscles instead of just your wrist.

Maintain Good Posture

Maintaining good posture is another important factor in preventing CTS. When you sit or stand with poor posture, you put extra strain on your back, shoulders, and arms. This can lead to tension and inflammation in the muscles and tendons of your hand and wrist. To maintain good posture, sit with your back straight, your shoulders relaxed, and your feet flat on the floor.

Top Exercises to Prevent Carpal Tunnel Syndrome

In conclusion, carpal tunnel syndrome is a painful and debilitating condition that can significantly impact your daily life. However, by taking simple preventative measures like taking frequent breaks, using ergonomic equipment, maintaining good posture, strengthening your hands and wrists, and maintaining a healthy lifestyle, you can significantly reduce your risk of developing CTS. If you do experience symptoms of CTS, such as numbness, tingling, or weakness in your hand and wrist, it's important to seek medical attention promptly to prevent the condition from worsening. Following, here are 5 exercises to reduce your risk for carpal tunnel syndrome.

If you feel discomfort or pain consult a medical professional and do NOT exercise!

1. Wrist Extension Stretch

Start by extending your arm in front of you with the palm facing down. Use your other hand to gently pull the fingers back, stretching the wrist extensor muscles. Hold the stretch for 15-30 seconds and repeat 2-3 times on each arm.

This exercise stretches the wrist extensor muscles, which can become tight and contribute to compression of the median nerve in the carpal tunnel. By maintaining flexibility in these muscles, you reduce the risk of excessive strain on the wrist and potential compression of the median nerve.

2. Median Nerve Gliding

Begin by extending your arm straight out in front of you with your palm facing up. Slowly bend your wrist downward, then bend your fingers toward your palm, creating a gentle "stop" position. Next, extend your wrist and straighten your fingers back to the starting position. Repeat this gliding motion for 10-15 repetitions.

Median nerve gliding exercises help mobilize the median nerve and its surrounding structures, promoting healthy nerve movement within the carpal tunnel. By performing these exercises, you can improve nerve mobility, reduce adhesions, and prevent nerve compression, reducing the risk of carpal tunnel syndrome.

3. Ball Squeeze

Squeeze a soft stress ball or therapeutic putty in the palm of your hand, applying gentle pressure. Hold the squeeze for 5-10 seconds, then release. Repeat for 10-15 repetitions.

Hand and finger strengthening exercises help improve grip strength and enhance the stability and control of the hand and wrist. By strengthening the muscles that support the carpal tunnel, you can alleviate pressure on the median nerve and reduce the risk of developing carpal tunnel syndrome.

4. Forearm Flexor Stretch

Extend your arm in front of you with the palm facing up. Use your other hand to gently pull the fingers back, stretching the forearm flexor muscles. Hold the stretch for 15-30 seconds and repeat 2-3 times on each arm.

Tightness in the forearm flexor muscles can contribute to compression of the median nerve in the carpal tunnel. By stretching these muscles, you maintain flexibility and prevent excessive strain on the wrist and median nerve, reducing the risk of carpal tunnel syndrome.

5. Thumb Opposition

Hold your hand in front of you with your fingers extended. Touch the tip of your thumb to the tip of each finger, one at a time, creating a circular motion. Repeat this exercise for 10-15 repetitions in each direction.

Thumb opposition exercises help maintain dexterity and coordination in the hand and thumb. By practicing these movements, you strengthen the muscles and tendons that control thumb motion, improving overall hand function and reducing the risk of carpal tunnel syndrome.