Carpal tunnel syndrome (CTS) is a common yet often misunderstood condition that affects millions of people each year. While anyone can develop it, research shows that women are at a higher risk due to anatomical differences and hormonal factors. Fortunately, with the right preventative measures, you can reduce your chances of experiencing wrist pain and keep your hands strong and healthy.
Kristen Baxter, PT, CHT, clinical director at Pappas OPT Physical Hand and Sports Therapy, recently shared her expert insights with Mundo de mujeres on how to prevent carpal tunnel syndrome and ease wrist pain. Below, we break down her top recommendations and why proactive care is key.
Why Women Are at Greater Risk for Carpal Tunnel Syndrome
Carpal tunnel syndrome occurs when the median nerve—responsible for sensation and movement in parts of the hand—becomes compressed as it passes through the carpal tunnel in the wrist. Women’s wrists tend to have a smaller carpal tunnel space, making them more susceptible to nerve compression. Additionally, factors like pregnancy, menopause, and fluid retention can increase pressure in the area, heightening the risk of CTS.
3 Expert-Backed Ways to Prevent Carpal Tunnel
1. Mind Your Wrist Position
The way you position your wrists during daily activities—whether typing at a computer, cooking, or crafting—plays a significant role in preventing CTS. Kristen recommends keeping your wrists in a neutral position, avoiding prolonged flexion or extension. If you work at a desk, ergonomic modifications such as using a wrist rest, adjusting chair height, and maintaining good posture can help reduce strain.
2. Stretch and Strengthen Regularly
Incorporating simple stretches and strengthening exercises into your daily routine can improve flexibility and resilience in your wrists and hands. Kristen suggests gentle wrist flexor and extensor stretches, as well as exercises that strengthen the forearm muscles to provide better support for the wrist joint.
3. Take Frequent Breaks and Modify Repetitive Tasks
Repetitive hand movements—such as typing, using a mouse, or gripping tools—can contribute to carpal tunnel syndrome over time. Kristen advises taking regular breaks to rest and stretch your hands, alternating tasks when possible, and using assistive devices like ergonomic keyboards or cushioned grips to minimize strain.
When to Seek Professional Help
If you experience persistent numbness, tingling, or weakness in your hands, it’s essential to seek professional care. Physical therapists and certified hand therapists (CHTs) can assess your condition and provide personalized treatment plans to alleviate symptoms and prevent further damage.
Kristen Baxter and the expert team at Pappas OPT specialize in non-surgical solutions for hand and wrist pain, helping patients regain function and improve their quality of life through targeted therapy techniques.
Take Action for Healthy Hands
By implementing these simple yet effective strategies, you can reduce your risk of developing carpal tunnel syndrome and keep your hands feeling strong and pain-free.
Lea el artículo completo
Para obtener más información, consulte el artículo completo aquí: https://www.womansworld.com/wellness/pain-management/how-to-prevent-carpal-tunnel-syndrome-and-ease-wrist-pain
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