If you’ve ever found yourself shaking out your hands after a long day of typing or waking up with numb fingers, you might be wondering, “How do I know if I have carpal tunnel?” It’s a common question, especially in the age of computers and smartphones, which make repetitive hand movements a part of daily life. Explore carpal tunnel syndrome, how to spot the symptoms, and what you can do about it.
What Is Carpal Tunnel?
The carpal tunnel in your wrist is a narrow passageway of bones and ligaments. It’s already a tight squeeze, so when tendons or surrounding tissues swell, the median nerve running from your forearm into your palm may get pinched or compressed. This is known as carpal tunnel syndrome (CTS).
Carpal tunnel syndrome is more common than many people realize. It’s not just an issue for office workers—athletes, artists, assembly line workers, and anyone who frequently uses their hands for repetitive motion are all at risk. Don’t confuse carpal and tarsal tunnel syndrome—they share similar mechanics, but tarsal tunnel syndrome occurs in the feet and ankles rather than the hands and wrists.
What Does Carpal Tunnel Feel Like?
Here’s how most people with CTS describe this condition:
- Tingling or numbness: The thumb and nearby fingers are most likely to be affected. The sensation might come and go or consistently annoy you.
- Pins and needles: This may be especially noticeable when holding objects or using your hands for long periods.
- Radiating pain: You may feel discomfort in your wrist, up your forearm, or down into your hand.
- Poor grip strength: If you drop your coffee mug for no reason or struggle to open jars, your grip strength could be affected.
- Sudden, brief jolts: A shock-like feeling in your fingers is another sign of carpal tunnel syndrome.
Symptoms often worsen at night because it’s natural to sleep with bent wrists, which puts extra pressure on the already-cramped nerve. If you wake up with numb, tingly hands, that’s a red flag.
What Causes Carpal Tunnel?
Several factors increase your chances of developing carpal tunnel syndrome:
- Repetitive motions: Examples include typing, using tools, playing instruments, or anything that involves the same hand movements over and over.
- Wrist positioning: Extreme flexing or bending puts pressure on the nerve.
- Inflammation: Conditions like arthritis and diabetes cause swelling and increased pressure in the carpal tunnel.
- Pregnancy: Hormonal changes and fluid retention contribute to nerve compression.
- Injury or trauma: A wrist fracture or sprain can shrink the tunnel space.
- Genetics: Some people are born with a narrower carpal tunnel, which makes compression more likely.
How to Treat Carpal Tunnel
Not every case of CTS requires surgery. You can try several conservative treatment options first:
- Wrist splints: These are worn mostly at night to keep your wrists in a straight, neutral position while sleeping. This simple fix prevents the nerve from being squished and relieves symptoms effectively.
- Stop the aggravating activity: If wrist pain sets in while doing a repetitive task, take a break or change activities.
- Interventional pain management: Cortisone injections are a non-surgical option that reduces swelling and inflammation around the median nerve. It’s not a permanent fix but can offer powerful relief when symptoms spike.
- Physical or occupational therapy: A therapist can help strengthen the right muscles and teach you stretches to open up the carpal tunnel. They’ll also work with you to change how you use your hands throughout the day and prevent future flare-ups.
- Surgery: Reserved for the most stubborn cases, carpal tunnel release surgery involves cutting the ligament pressing on the nerve. It’s usually done under local anesthesia and has a high success rate.
How to Prevent Carpal Tunnel
If your job or hobbies involve repetitive hand movements, preventing CTS should be a high priority. While you can’t change your genetics or stop using your hands entirely, you can adopt good habits to protect your hands and wrists:
- Keep your wrists neutral: Try to avoid bending your wrists too far up or down during tasks. Keeping them straight reduces pressure on the median nerve and allows blood to flow more freely through the carpal tunnel.
- Take breaks often: You don’t need to pause for long—just a 30-second break every 30 minutes during prolonged periods of typing or using hand tools reduces repetitive strain. During these breaks, shake out your hands and gently stretch your fingers and wrists.
- Use the right tools: An ergonomic keyboard, vertical mouse, cushioned hand tools, and properly positioned work surfaces reduce the stress on your wrists. The more comfortable your setup, the less likely you are to overcompensate with poor hand positioning.
- Stretch and strengthen: Daily wrist flexor and extensor stretches improve flexibility and decrease tightness. Do strength-building exercises, too, like squeezing a soft ball or using resistance bands.
- Watch your posture: Slouching might seem harmless, but it affects how your shoulders and arms support your wrists. Sit upright with your shoulders relaxed and elbows close to your sides to reduce strain along the entire nerve pathway, which extends from your neck down to your fingers.
- Warm up your hands: Cold muscles and tendons are more prone to stiffness and injury, especially during the winter or in air-conditioned environments. Wear fingerless gloves or warm up with a heat pack before repetitive tasks to keep your hands limber.
Begin Carpal Tunnel Syndrome Treatment
At Forté Sports Medicine and Orthopedics, we’ve seen a lot of sore wrists over our 40+ years in business, and we’ve learned how to treat them with precision, care, and proven results. Our specially-trained doctors offer a combination of advanced surgical techniques and non-surgical therapies and interventions. We’ll work with you to develop a customized care plan for your wrist pain. Stop guessing whether you have carpal tunnel—contact us today to get answers you can trust. We have several convenient locations in Carmel, Greenwood, Noblesville, and Tipton, IN, to better serve you.
