Carpal Tunnel

     Carpal Tunnel Syndrome occurs when the median nerve (the nerve that goes from the forearm into the palm of the hand) becomes compressed. The carpal tunnel is a passage in the wrist where this nerve, along with tendons and ligaments pass through to the hand.

     When tendons become inflamed, they may cause this tunnel to narrow, which can cause numbness, tingling, burning, or pain in the palm of the hand, thumb, and sometimes even the forearm. In managing carpal tunnel syndrome it's important to think of your nerve in the tunnel as a hose. If you bend a hose, it becomes kinked and doesn't work properly. Similar to that, if you constantly have your wrists bent or have done repeated motions that have caused inflammation, the nerve will be pinched (even more so if your tendons are inflamed), and you will experience pain. Keeping wrists in a more neutral alignment is very helpful. It is difficult, however, for some people to naturally keep their wrists neutral, so wearing splints may be beneficial. This will keep the carpal tunnel as open as possible and prevent compression of the median nerve. 
     Icing the wrist for 10-15 minutes at a time has also shown to be helpful in managing pain caused by carpal tunnel syndrome. The following exercises are great for stretching and strengthening the wrist (As always, consult your doctor or physical therapist before performing these exercises to make sure they are appropriate for your situation). 
     Lastly, it is extremely important to listen to your body. Try to learn the signs and be able to recognize when enough is enough, and take a break BEFORE the pain starts. Resting your wrist allows your muscles to relax, opens up the tunnel and prevents the condition from worsening.