Carpal Tunnel Syndrome -
Self Care Tips

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Overcoming symptoms of Carpal Tunnel Syndrome requires multiple actions. First, and most important is to reduce or eliminate the constant sources of strain affecting the median nerve along its entire pathway. The most common source of strain is from adhesions in the fascia that covers and permeates through the muscles in the shoulders, armpits, arms and hands. This includes stretching:

• Neck and shoulders

• The armpits

• The biceps and triceps muscles

• The flexor muscles in the forearms

• The retinaculae surrounding the wrists (a bracelet of fascia which holds the tendons next to the wrist bones)

• The fingers

Fully releasing all the tightness, restriction and adhesions in all these areas will significantly increase your chances of a successful and full recovery.

Working with good

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posture is essential. Proper posture places the least amount of strain on all the soft tissues of the body. Evaluate your posture and make corrections when you notice slouching, reaching forward, a forward head, or any of the other markers for improper posture. If you are unable to recognize these tendencies in your own body, then a physical therapist or a therapist experienced in Structural Integration (Hellerwork, Rolfing, etc. See the “Links” section.) or the Alexander Technique can be especially helpful.

Tissues that are properly hydrated can help reduce the irritation that affects tissues injured by Carpal Tunnel Syndrome. Simply drinking enough water can go a long way to correcting this chronic source of unnecessary strain.

Unconscious habits that create added strain to the body must be recognized and eliminated if at all possible. Some of the most common offenders include:

• Grasping objects too tightly which creates significant strain in the flexor muscles on the inner portion of the forearm

• Keeping your arms down at your sides for extended periods of time which leads to restriction, congestion and adhesions of the tissues that pass through the armpits

• Resting wrists on desk surfaces or on wrist rests which compresses tissues as they pass through the carpal tunnel of the wrist

• Sleeping with wrists curled palm ward leading to more strain for the flexor muscles and the carpal tunnel

• Gripping objects while the arms are extended forward of the body which tightens the tissue all the way from the fingertips to the top of the shoulders

If a person suffering from Carpal Tunnel Syndrome only addresses the symptoms and their causes at the wrist, they stand a great chance of missing the true source of their problems. If you address the tissue related to the entire pathway of the median nerve, and you correct as many of the other sources of stress to the tissues as you possibly can, you will enjoy the greatest degree of symptom relief possible.

To learn more about Carpal Tunnel Syndrome, visit the following sections:

Carpal Tunnel Syndrome Anatomy

Carpal Tunnel Syndrome Symptoms

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Carpal Tunnel Syndrome Self Care Program

To read about other repetitive strain injuries, return to the Home Page.