This week, we’re covering a topic that affects many of us who work with computers: Carpal Tunnel Syndrome. 

We’ll learn what it is, how it affects us, and some early warning signs to look out for. 

Carpal Tunnel Syndrome happens when the median nerve, which runs through your wrist, gets compressed. This can lead to tingling, numbness, weakness or pain in your hand and fingers — things that are easy to ignore, but can lead to long-term mobility challenges.

Even if you already have Carpal Tunnel Syndrome, understanding your body’s signals can still help you manage the condition and reduce its impact. 

Let's dive in!

Early Warning Signs

Knowing the early warning signs can make all the difference in preventing long-term damage or discomfort. By listening to early symptoms, you can start implementing small changes before the discomfort becomes a full-blown issue.

3 Simple Self-Tests You Can Try At Home:

👋 Tinel’s Sign:

Lightly tap the inside of your wrist where the nerve is. If it tingles or feels like a ‘pins and needles’ sensation, that’s a sign something may be off.

👋 Phalen’s Test:

Press the backs of your hands together  (like an upside-down, backwards prayer pose) and hold for 30-60 seconds. If your hands start tingling or going numb, it could be a sign of carpal tunnel. 

👋 Carpal Compression Test:

Using your thumbs, press down firmly on the inside of your wrist, right below where your wrist bends. Hold for 30 seconds. If you feel numbness or tingling, it might indicate carpal tunnel.

Surprising Triggers

Now, we're uncovering some triggers for Carpal Tunnel Syndrome that might surprise you.

It’s not just typing or computer work that contributes to this condition. Daily habits, like pushing a stroller, driving long distances, and even creative hobbies like knitting or other crafting, can strain our wrists in ways we often overlook.

Repetitive motions — such as bending your wrist in sports like tennis, playing an instrument, or tackling housework — are common culprits.

Regular heavy lifting, from weightlifting to hauling grocery bags to lifting young children, also adds stress. Additionally, a misaligned keyboard can exacerbate the issue. Hormonal changes during pregnancy or menopause can also increase inflammation, making our wrists more vulnerable.

Let’s not even talk about sleeping positions! Resting your arm under your pillow or head can put pressure on your wrists, leading to Carpal Tunnel symptoms. 

But not to worry, here are some ways you can adjust your daily habits for healthier wrists: 

🛌 Sleep Smarter: Use a pillow to prop your arms in a neutral position, instead of under your pillow

🛒 Pushing Strollers/Shopping Carts: Push the stroller/cart with your wrists in a neutral position and your arms loosely at a 90 degree angle.

🚗 Driving: Position your hands at 3 and 9 o’clock on the steering wheel while driving

🎒 Carrying Bags: Use backpacks with wide straps to distribute weight evenly or switch arms often to give your wrists a break

🏋️ Heavy Lifting: Bend at the knees and keep loads close!

💻 Keyboard Alignment: Tilt your keyboard slightly away from you (negative tilt). Inexpensive keyboard risers can help!

🎾 Playing sports and Instruments: Warm up and stretch wrists before activities

By being mindful and incorporating these simple adjustments, you can keep your wrists happy and healthy.

Stretching Exercises for Healthy Wrists

Stretching and strengthening exercises are vital for wrist health and preventing carpal tunnel syndrome.

Our wrists are intricate structures made up of bones, ligaments, tendons, and muscles that work together for flexibility and strength. Daily and repetitive activities — like typing, playing an instrument, or heavy lifting — can lead to tightness and fatigue, increasing the risk of discomfort and injury over time.

Stretching your wrists regularly improves flexibility and range of motion, increases blood flow to the wrists, and relieves tension in muscles and tendons, according to physical therapist Devin Trachman. Trachman says activities like opening jars and carrying heavy grocery bags will become easier when you regularly stretch your wrists.

Now, should you stretch your wrists if they hurt? Trachman says that it’s generally a good idea to stretch your wrists if they are sore from performing an activity where you used muscles that you don’t normally use  — but if the soreness comes from an injury, stretching could make things worse.

If you’re unsure about whether your wrist is sore or injured, it’s always a good idea to talk to your doctor or physical therapist.

6 Stretches for Healthy Wrists

1. Wrist Warm-Up: Let’s start with a simple warm-up. Stand or sit comfortably. Now, shake out your hands as if you're releasing tension from your body! Feel free to shake your arms too. Keep going for a few more seconds. It might feel a little silly, but trust me, it’s a great way to loosen up those wrists!

2. Wrist Circles: Now that we’re warmed up, let’s make some wrist circles. Extend your arms in front of you with your palms facing down. Now, make a fist with both hands. Let’s rotate our wrists in a circular motion—let’s do ten circles to the right... and then ten circles to the left. Remember, it’s all about keeping those movements gentle and controlled.

3. Molding: Now, imagine we have a big ball of play dough in our hands. Let’s start by squishing it! With both hands, make a fist and feel the tension as you squeeze tightly. Hold it for a moment, and then open your hands wide, as if you’re squishing and flattening that dough. Feel the stretch in your fingers as they spread apart. Let’s do this a few times: squeeze tight, hold, and then release. Great! As you do this, imagine that you’re working the dough into your favorite shape, releasing any tension with each squish and flatten.

4. Palm Presses: Next up, let’s do some palm presses. Bring your hands together in front of your chest, palms touching. Press them together gently while taking a deep breath in. Hold for a moment... and then release. Let’s repeat this a few times. Remember to keep that gentle pressure; we’re not trying to break anything here!

5. Wrist Flexor Stretch: Let’s get back to those wrist stretches. Extend one arm in front of you, palm up, and gently pull back on your fingers with the other hand, stretching the underside of your wrist. Hold for a few seconds. Switch to the other hand. This one feels great after all that typing or using your phone!

6. Wrist Wiggles: To finish up, let’s do some wrist wiggles! With your arms at your sides, just wiggle your wrists as if you’re trying to shake off some water. Let’s do this for about 10 seconds.

Ergonomic Tools & Fun Accessories

Next, we’re focusing on tools and accessories that make life easier for your wrists. Ergonomics is all about designing your workspace to fit your body comfortably. 

Setting up an ergonomic workspace doesn’t have to be complicated or expensive. With just a few simple tweaks, you can reduce wrist strain and feel more comfortable during your workday. Plus, there are plenty of accessories out there designed to support your wrist health.

Some Useful Accessories for Wrist Health:

💻 Ergonomic Keyboard: A split or angled design helps maintain a neutral wrist position.

🖱️ Wrist-Friendly Mouse: Try a vertical mouse or trackpad to reduce wrist twisting.

👋 Wrist Pads: Use gel or memory foam pads to keep wrists neutral.

📐 Monitor Height: Raise your monitor to eye level for better posture.

🌯 Wrist Wraps: Gentle compression wraps can add support.

🖊️ Ergonomic Pen: Y-shaped pens distribute pressure, engaging your whole arm.

🪑 Chair Cushion: Helps elevate where you are sitting to maintain a 90-degree arm angle.

🎮 Wrist Toys: Keep a stress ball handy for a fun wrist workout!

Nutrition for Wrist Health

We’ve covered a lot this week! From understanding the basics of carpal tunnel, to learning about surprising triggers, stretches, and even wrist-friendly tools.

We'll wrap up with a focus on nutrition to tie everything together — reminding us that wrist health isn’t just about what we do physically, but also what we put into our bodies.

Many common foods, like refined carbohydrates, sugars, and trans fats, can trigger inflammatory responses in our bodies. When we consume these foods regularly, they can lead to increased inflammation, resulting in swelling in the carpal tunnel.

This swelling can put added pressure on the median nerve, the main nerve affected in carpal tunnel syndrome. This increases symptoms such as tingling, numbness, and pain in the hands and wrists.

By reducing or avoiding inflammatory foods, we can help minimize this swelling and pressure. This means being mindful of what we eat, focusing on a diet rich in whole, anti-inflammatory foods like fruits, vegetables, whole grains, and lean proteins.

AND, this probably goes without saying but drinking plenty of water throughout the day helps keep your body hydrated and your joints healthy.

Foods that Help With Wrist Health

🐟 Foods that contain Omega 3 like coldwater fatty fish, such as salmon, tuna, herring, mackerel, and sardines

🍓 Foods high in antioxidants like berries, dark leafy greens, citrus fruits, colorful vegetables, parsley and nuts

🍌 Foods high in vitamin B6 like potatoes, bananas, pork and poultry

🥚 Foods high in vitamin B12 like clams, liver, salmon, tuna, eggs and trout

🍲 Turmeric — a spice that has an ingredient called Curcumin which is known to help protect our body by fighting off harmful substances, reducing inflammation, and protecting our nerves from damage.

I hope you enjoyed this week's deep dive into wrist health! Hope to see you around some of the sessions this week!

— Suliel, focused space host