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Wrist Hurting? Here’s How to Know If You Have Carpal Tunnel
Wrist Hurting? Here’s How to Know If You Have Carpal Tunnel
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It’s keeping you up at night—literally.
Do you have carpal tunnel syndrome?
Your wrist hurts. Your fingers tingle. And all but the oddest contortions seem to cause pain. I know the feeling because it happened to me.
I’d wake up with a tingling sensation in my wrist and fingers. Only when I sat straight up and bent my arm at an awkward angle did the pain stop … but not for long.
As the day drew to a close, the sensation would come back, stronger than ever. I’d struggle to fall asleep, my arm feeling like pins and needles after a few minutes in every position.
As someone who makes a living writing (you’re reading some of it right now), I was worried.
Was I going to have to give up this career—and dream—forever?
Maybe you’re wondering the same thing. Perhaps you have other questions. But I’d guess that more than anything else, you just want the pain to go away.
Now, you need to know that neither I nor anyone else here at Blush and Bar is a medical doctor.
These are recommendations based on our research, but before doing anything here, talk to your doctor.
It’s keeping you up at night—literally.
Do you have carpal tunnel syndrome?
Your wrist hurts. Your fingers tingle. And all but the oddest contortions seem to cause pain. I know the feeling because it happened to me.
I’d wake up with a tingling sensation in my wrist and fingers. Only when I sat straight up and bent my arm at an awkward angle did the pain stop … but not for long.
As the day drew to a close, the sensation would come back, stronger than ever. I’d struggle to fall asleep, my arm feeling like pins and needles after a few minutes in every position.
As someone who makes a living writing (you’re reading some of it right now), I was worried.
Was I going to have to give up this career—and dream—forever?
Maybe you’re wondering the same thing. Perhaps you have other questions. But I’d guess that more than anything else, you just want the pain to go away.
Now, you need to know that neither I nor anyone else here at Blush and Bar is a medical doctor.
These are recommendations based on our research, but before doing anything here, talk to your doctor.
Causes
Causes
To understand the causes of carpal tunnel syndrome, we first need to understand the carpal tunnel itself.
The “tunnel” is actually just the place where the median nerve crosses under a ligament into your wrist. And since the bones in your wrist are known as carpal bones, it’s known as the carpal tunnel.
Source: MedlinePlus.gov
The median nerve extends from deep inside your shoulder down your arm, through the forearm, and into the fingers. Carpal tunnel syndrome happens when there’s pressure on the median nerve in this area. There are a number of causes.
Some people are just born with smaller carpal tunnels, which makes them prone to injuries.
Others frequently use hand tools that vibrate, such as holding a jackhammer all day. The strong movement can eventually cause inflammation and damage to the tissue.
While carpal tunnel is often associated with repetitive work—typing, using a mouse, playing a musical instrument, and the like—current research has actually not shown this as a cause.
(But bad posture while doing these activities can certainly make the symptoms worse, that’s for sure.)
Carpal tunnel syndrome is most common in people aged 30–60, and more prevalent in women than in men.
Source: MedlinePlus.gov
To understand the causes of carpal tunnel syndrome, we first need to understand the carpal tunnel itself.
The “tunnel” is actually just the place where the median nerve crosses under a ligament into your wrist. And since the bones in your wrist are known as carpal bones, it’s known as the carpal tunnel.
The median nerve extends from deep inside your shoulder down your arm, through the forearm, and into the fingers. Carpal tunnel syndrome happens when there’s pressure on the median nerve in this area. There are a number of causes.
Some people are just born with smaller carpal tunnels, which makes them prone to injuries.
Others frequently use hand tools that vibrate, such as holding a jackhammer all day. The strong movement can eventually cause inflammation and damage to the tissue.
While carpal tunnel is often associated with repetitive work—typing, using a mouse, playing a musical instrument, and the like—current research has actually not shown this as a cause.
(But bad posture while doing these activities can certainly make the symptoms worse, that’s for sure.)
Carpal tunnel syndrome is most common in people aged 30–60, and more prevalent in women than in men.
Symptoms
Symptoms
Carpal tunnel syndrome can lead to a number of different symptoms in the hand, from slight tingling to severe pain.
Generally speaking, the more severe the pain is, the worse the damage is.
If left untreated, carpal tunnel syndrome tends to get worse. So if you’re experiencing some of the milder symptoms, start treatment right away to avoid the more serious ones
Carpal tunnel syndrome can lead to a number of different symptoms in the hand, from slight tingling to severe pain.
Generally speaking, the more severe the pain is, the worse the damage is.
If left untreated, carpal tunnel syndrome tends to get worse. So if you’re experiencing some of the milder symptoms, start treatment right away to avoid the more serious ones
Warning Signs
Warning Signs
The most basic symptoms of carpal tunnel syndrome are tingling, numbness, weakness, or pain in your hand. You might also feel shock-like pain that runs up the fingers.
The medial nerve brings sensation to the thumb, index, middle, and part of the ring fingers, so tingling or pain in those locations is a warning sign.
Source: Andrea Piacquadio from Pexels
You’ll probably feel these symptoms most strongly while holding your wrist in an unusual position like bent back to hold a book.
And the symptoms are frequently worse at night.
In fact, if you’re the type of person who sleeps in a position that bends your wrist, the pain might be so sharp you actually wake up from your sleep.
For me, I felt mostly tingling and numbness, but never any sharp pain. That said, the pins-and-needles feeling was so uncomfortable, I had trouble sleeping at night.
Typically, carpal tunnel syndrome starts gradually and without any particular onset.
So don’t discount the symptoms if you don’t remember injuring your wrist. It usually doesn’t work that way.
Source: Andrea Piacquadio from Pexels
The most basic symptoms of carpal tunnel syndrome are tingling, numbness, weakness, or pain in your hand. You might also feel shock-like pain that runs up the fingers.
The medial nerve brings sensation to the thumb, index, middle, and part of the ring fingers, so tingling or pain in those locations is a warning sign.
You’ll probably feel these symptoms most strongly while holding your wrist in an unusual position like bent back to hold a book.
And the symptoms are frequently worse at night.
In fact, if you’re the type of person who sleeps in a position that bends your wrist, the pain might be so sharp you actually wake up from your sleep.
For me, I felt mostly tingling and numbness, but never any sharp pain. That said, the pins-and-needles feeling was so uncomfortable, I had trouble sleeping at night.
Typically, carpal tunnel syndrome starts gradually and without any particular onset.
So don’t discount the symptoms if you don’t remember injuring your wrist. It usually doesn’t work that way.
Serious Symptoms
Serious Symptoms
How do you know if your carpal tunnel syndrome is getting more severe?
If the pain grows sharper or more intense, that could be a sign that there’s more pressure on the nerve.
You might also find that your hand becomes so weak you sometimes lose your grip and even drop things.
Activities requiring fine motor skills like writing or tying your shoes may become difficult.
There are two main factors that hint that your carpal tunnel syndrome is getting serious.
First, if the symptoms are getting more painful, this is a sign that the condition is worsening, and you should take it seriously.
Second, if the pain or effects are so severe they’re keeping you from your normal course of activities, you should get a medical diagnosis.
How do you know if your carpal tunnel syndrome is getting more severe?
If the pain grows sharper or more intense, that could be a sign that there’s more pressure on the nerve.
You might also find that your hand becomes so weak you sometimes lose your grip and even drop things.
Activities requiring fine motor skills like writing or tying your shoes may become difficult.
There are two main factors that hint that your carpal tunnel syndrome is getting serious.
First, if the symptoms are getting more painful, this is a sign that the condition is worsening, and you should take it seriously.
Second, if the pain or effects are so severe they’re keeping you from your normal course of activities, you should get a medical diagnosis.
Symptoms that aren’t Carpal Tunnel
Symptoms that aren’t Carpal Tunnel
The hand and wrist are complex areas with a huge number of interconnected parts.
Because the nerves that run through the carpal tunnel only affect the part of the hand, you shouldn’t see symptoms in too many other places.
For example, if you notice tingling in your pinky finger or outside of your arm, those likely aren’t symptoms of carpal tunnel syndrome.
However, that doesn’t mean you should avoid scheduling a time to meet with your doctor. The median nerve is one of many that run up and down your arm, and any of these can be injured.
Just know that if your symptoms extend beyond the range of the first few fingers of your hand, carpal tunnel syndrome isn’t the only diagnosis.
The hand and wrist are complex areas with a huge number of interconnected parts.
Because the nerves that run through the carpal tunnel only affect the part of the hand, you shouldn’t see symptoms in too many other places.
For example, if you notice tingling in your pinky finger or outside of your arm, those likely aren’t symptoms of carpal tunnel syndrome.
However, that doesn’t mean you should avoid scheduling a time to meet with your doctor. The median nerve is one of many that run up and down your arm, and any of these can be injured.
Just know that if your symptoms extend beyond the range of the first few fingers of your hand, carpal tunnel syndrome isn’t the only diagnosis.
How to Start Healing
How to Start Healing
While it’s never fun to have a problem like carpal tunnel syndrome, the good news is that it likely isn’t a permanent or chronic problem.
With the right care, it can be resolved within a few weeks or months. And most of the early treatment options are simple and easy to do at home.
(I know—a few months isn’t exactly “great” news. But when your job is writing, it’s a relief to know this won’t last forever.)
Even if you need to get surgery, it’s a common and relatively safe procedure that should get you back to normal fairly quickly.
(I actually had a friend who had carpal tunnel surgery about a year ago. She’s a graphic designer who spent all day on the computer. She was able to keep working during recovery—albeit with a wrist brace and rest—and today she’s back and doing better than ever.)
While it’s never fun to have a problem like carpal tunnel syndrome, the good news is that it likely isn’t a permanent or chronic problem.
With the right care, it can be resolved within a few weeks or months. And most of the early treatment options are simple and easy to do at home.
(I know—a few months isn’t exactly “great” news. But when your job is writing, it’s a relief to know this won’t last forever.)
Even if you need to get surgery, it’s a common and relatively safe procedure that should get you back to normal fairly quickly.
(I actually had a friend who had carpal tunnel surgery about a year ago. She’s a graphic designer who spent all day on the computer. She was able to keep working during recovery—albeit with a wrist brace and rest—and today she’s back and doing better than ever.)
Pain Relief
Pain Relief
If you’re in pain right now, the first thing you need to know is how to relieve it.
The following remedies don’t solve the underlying nerve compression, but they can provide fast relief for the pain.
- Shake your hand. Simply shaking your hand back and forth can reduce some of the symptoms for a short while.
Source: Kate Hliznitsova on Unsplash
-
Take a pain reliever. Over-the-counter drugs like aspirin, naproxen, and ibuprofen can be effective for carpal tunnel pain.
-
Ice your hand. Put your hand in ice or ice-cold water for about 10–15 minutes. You can do this up to twice an hour as necessary.
- Warm-up your hand. Heat can also help. Try flexing your hand in warm water (around 100º F or 40º C) a few times each day.
-
Rest up. Switch hands or rest from activities that cause pain. If you can’t stop them altogether, take short breaks every 15 minutes or so.
With those in mind to help manage pain, let’s look at the least invasive ways to solve the nerve compression causing the pain in the first place.
Source: Kate Hliznitsova on Unsplash
If you’re in pain right now, the first thing you need to know is how to relieve it.
The following remedies don’t solve the underlying nerve compression, but they can provide fast relief for the pain.
- Shake your hand. Simply shaking your hand back and forth can reduce some of the symptoms for a short while.
-
Take a pain reliever. Over-the-counter drugs like aspirin, naproxen, and ibuprofen can be effective for carpal tunnel pain.
-
Ice your hand. Put your hand in ice or ice-cold water for about 10–15 minutes. You can do this up to twice an hour as necessary.
- Warm-up your hand. Heat can also help. Try flexing your hand in warm water (around 100º F or 40º C) a few times each day.
-
Rest up. Switch hands or rest from activities that cause pain. If you can’t stop them altogether, take short breaks every 15 minutes or so.
With those in mind to help manage pain, let’s look at the least invasive ways to solve the nerve compression causing the pain in the first place.
Pain Relief
Pain Relief
If you’re looking for the simplest yet most effective option, this is it.
You can find a wrist brace at your local pharmacy, usually for under $20. (It might also be called a wrist splint.)
Some braces are adjustable for either hand, while others are specifically for your right or left hand.
I’ve used both and would recommend one designed for the specific hand. It’ll be a much more comfortable fit.
If you go that route, be sure to check the packaging—don’t get home with a brace for the wrong wrist!
Don’t wear the brace all the time, as the wrist needs to move to stay strong and flexible.
Instead, put on the wrist brace at night and during any activities that cause wrist strain.
(Again, it’s best to avoid activities that cause strain or force. But if you can’t, wearing a brace is second-best.)
A brace can take up to a month before you start noticing improvement. As long as symptoms aren’t getting worse, keep using it.
Source: American Academy of Orthopaedic Surgeons
If you’re looking for the simplest yet most effective option, this is it.
You can find a wrist brace at your local pharmacy, usually for under $20. (It might also be called a wrist splint.)
Some braces are adjustable for either hand, while others are specifically for your right or left hand.
I’ve used both and would recommend one designed for the specific hand. It’ll be a much more comfortable fit.
If you go that route, be sure to check the packaging—don’t get home with a brace for the wrong wrist!
Don’t wear the brace all the time, as the wrist needs to move to stay strong and flexible.
Instead, put on the wrist brace at night and during any activities that cause wrist strain.
(Again, it’s best to avoid activities that cause strain or force. But if you can’t, wearing a brace is second-best.)
A brace can take up to a month before you start noticing improvement. As long as symptoms aren’t getting worse, keep using it.
One of the biggest changes I made was adjusting my posture.
I’ve spent years sitting in front of a computer without doing my research. Big mistake!
Now, the correct posture won’t repair carpal tunnel damage that’s already happened. But it will help you heal and can help prevent carpal tunnel from coming back.
Source: Andrea Piacquadio from Pexels
I’ve since done a lot of research to learn the best wrist positions while typing at a computer. If you're doing something else at a desk, like drawing or writing longhand, adjust these tips to that activity.
To understand the correct position, we first need to look at common mistakes. The first is having our desk too low, putting our wrists at an upward angle as in the photo below.
Source: Andrea Piacquadio from Pexels
One of the biggest changes I made was adjusting my posture.
I’ve spent years sitting in front of a computer without doing my research. Big mistake!
Now, the correct posture won’t repair carpal tunnel damage that’s already happened. But it will help you heal and can help prevent carpal tunnel from coming back.
I’ve since done a lot of research to learn the best wrist positions while typing at a computer. If you're doing something else at a desk, like drawing or writing longhand, adjust these tips to that activity.
To understand the correct position, we first need to look at common mistakes. The first is having our desk too low, putting our wrists at an upward angle as in the photo below.
Source: Moose Photos from Pexels
The second common mistake is the opposite—having our desk too high. This forces our hands down and bends our wrists slightly away from the forearm, as you can see in the next photo.
Source: US Military Computer/Electronics Accommodation Program
The correct posture is to have our elbows close to the body, facing forward at a right angle. Your wrists should be in line with the forearm bones and bend as little as possible.
This diagram shows the correct elbow and wrist position.
Source: Elly Fairytale from Pexels
Then, without moving your elbows forward, rotate your hands up and place them on your keyboard. If you’ve been to the doctor and followed his or her treatment advice but are not seeing improvement, your doctor might recommend surgery.
Source: Moose Photos from Pexels
The second common mistake is the opposite—having our desk too high. This forces our hands down and bends our wrists slightly away from the forearm, as you can see in the next photo.
Source: US Military Computer/Electronics Accommodation Program
The correct posture is to have our elbows close to the body, facing forward at a right angle. Your wrists should be in line with the forearm bones and bend as little as possible.
This diagram shows the correct elbow and wrist position.
Source: Elly Fairytale from Pexels
Then, without moving your elbows forward, rotate your hands up and place them on your keyboard. If you’ve been to the doctor and followed his or her treatment advice but are not seeing improvement, your doctor might recommend surgery.
Surgery
Surgery
While non-invasive options can be very effective, over half of carpal tunnel cases require surgery.
This operation is known as carpal tunnel release. It works by cutting the ligament that induces pressure on the carpal tunnel, letting the nerves move freely.
It’s most commonly an outpatient surgery. And while recovery can take up a year, you’ll be able to resume light activities soon after the procedure.
Source: andreas160578 from Pixabay
Source: andreas160578 from Pixabay
While non-invasive options can be very effective, over half of carpal tunnel cases require surgery.
This operation is known as carpal tunnel release. It works by cutting the ligament that induces pressure on the carpal tunnel, letting the nerves move freely.
It’s most commonly an outpatient surgery. And while recovery can take up a year, you’ll be able to resume light activities soon after the procedure.
Conclusion
Conclusion
My carpal tunnel left as unusually as it came.
A few nights of sleeping correctly, some stretching, and a permanent change to my desk posture seemed to be the cure.
It never got very serious, so early treatment was enough.
And while that’s not the case for everyone, most doctors agree that you can resolve carpal tunnel with basic treatment at home.
Source: Godisable Jacob from Pexels
Pick a few of the most successful remedies I’ve mentioned here, and give them a shot.
If those don’t work, it’s time to see a doctor.
Source: Godisable Jacob from Pexels
My carpal tunnel left as unusually as it came.
A few nights of sleeping correctly, some stretching, and a permanent change to my desk posture seemed to be the cure.
It never got very serious, so early treatment was enough.
And while that’s not the case for everyone, most doctors agree that you can resolve carpal tunnel with basic treatment at home.
Pick a few of the most successful remedies I’ve mentioned here, and give them a shot.
If those don’t work, it’s time to see a doctor.
