Carpal Tunnel: Post-Rehab Exercise Protocols
Carpal tunnel syndrome (CTS) is a cumulative trauma disorder and is the result of compression on the median nerve. This compression causes loss of sensation, numbness and tingling, weakness, and pain. These symptoms typically occur in the first three digits of the hand and usually presents due to a repetitive activity such as typing and other activities that require fine manipulation with the fingers.
Carpal Tunnels Ties to Cell Phones
Carpal tunnel syndrome is often seen in computer operators, hairstylists, and garment workers. New studies have shown that some people are starting to experience carpal tunnel symptoms from prolonged use of electronic handheld devices such as cellphones, tablets and video game controllers.
We all know of at least one person who have experienced some sort of carpal tunnel symptoms from typing but, can you cause carpal tunnel from your cell phone or another handheld device?
Alan Moses a reporter form Health Day reported on a study conducted by Peter White an assistant professor at Hong Kong Polytechnic University.
White says caution should be considered when handling our devices. The study consisted of individuals who used handheld devices 5 or more hours at a time and those who used their devices 3 hours or less.
The study showed that the intensive group did, in fact, experience discomfort and pain not just in the wrist or hand but the neck and back as well. However, it still depends on what you are doing. You would have to be on your phone for hours playing games with your fingers before you noticed any discomfort and most adults are not playing games on their phone for that long. Console players are more likely to experience symptoms because they usually are sitting for longer than 3 hours and using multiple fingers with a controller.
Medical Management of Carpal Tunnel Syndrome
The treatment of carpal tunnel is aimed at decreasing pain, restoring normal function and improving function. Anti-inflammatory medication is used to decrease inflammation. Splints and braces are used to maintain the wrist in a neutral posture to alleviate the compression on the median nerve.
Surgery is sometimes used to reduce the compression. However, the results of the surgery are 50/50 at best. Carpal tunnel is one of the most difficult conditions to treat, as we use our hands constantly, rather we realize it or not, and rest is not always an option depending on your career choice.
Exercising with Carpal Tunnel Syndrome
Post-Rehab Exercise Goals for CT
Increase the flexibility of the anterior shoulder girdle
Improve and maintain neutral cervical and shoulder girdle posture
Strengthen the posterior shoulder girdle musculature
Post-Rehab Exercise Precautions for CT
Avoid utilization of small grips
Maintain wrist in a neutral position during exercise
Should have Fair Grip and Wrist Strength
Minimal Pain level < 4 on a 1-10 pain scale
Working out with Carpal Tunnel
Carpal tunnel can be very serious especially if it is affecting your work. For some, just the thought of moving their wrist or exercising it brings pain to mind, but the more you work on mobility the more functional the wrist will be.
Post-Rehab Medical Exercise Routine* | Week 1
Stretching Anterior Shoulder Girdle/Forearm
Rowing 2 sets of 10 reps
Lateral Raise 2 sets of 10 reps
Wrist Extension 2 sets of 15 reps
Wrist Flexion 2 sets of 15 reps
Wrist Pronation/Supination 2 sets of 15 reps
Cervical Stabilization Activities
Remember: do not force movements and use the pain as an indicator. The saying “no pain no gain” will not do you any good when dealing with carpal tunnel. If you find you still cannot recover your grip or wrist strength, I recommend you see a Muscle Activation Technique specialist.
I customize your treatment program based on your severity of your carpal tunnel syndrome and your medical history. Call my South Tampa gym today to learn more about a medical exercise program with a personal trainer.
Treating Carpal Tunnel with M.A.T. Exercise
M.A.T can help restore strength that was lost through the trauma caused by carpal tunnel. In our Tampa studio, we have helped many people recover from hand issues. With the help of M.A.T and a custom exercise routine we can get you back to work or what it is you enjoy most.
*Disclaimer: Maurice Harden strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Dynamic Fitness is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.