The Negative Calorie Diet (tm)
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Author: Jeff P. Anliker, LMT
Carpal Tunnel Syndrome (CTS) is a devastating disorder that is
one of many listed under the general term, "Repetitive Strain
Injury" (RSI).
Of all repetitive strain injuries, carpal tunnel syndrome is the
most recognized and prevalent among the general populace. And
due to this recognition, many people are concerned about being
afflicted with carpal tunnel and its debilitating symptoms, a
concern that should be on the minds of anyone that is involved
in work or recreational activities that require extensive use of
the hands, especially in static motions such as "gripping"
and/or repetitive motions like typing, clicking a computer
mouse, assembly, etc.
Below is a list of the symptoms associated with carpal tunnel
syndrome and a list of steps that can be taken to help prevent
this terrible and devastating disorder that has reached pandemic
proportions.
Carpal Tunnel Syndrome Symptoms:
· Tightness, discomfort, stiffness or pain on the front side of
the hands/wrists.
· Tingling, numbness and/or paresthesia (Pins & needles)
affecting the thumb, index, middle and one-half of the ring
finger. The thumb and fingers do not have to be affected
simultaneously as symptoms will often vary and move around.
(Example: The thumb and index finger may be numb one day and the
next day the numbness and tingling in the thumb and middle
finger are more noticeable.)
· Loss of strength in the fingers/hands. (Grip Strength)
· Pain, aching, swelling, and diminished coordination and
dexterity.
· A need to stretch and/or massage hands, wrists and arms.
· Assuming a defensive posture in order to protect sensitive
hands/wrists.
Because carpal tunnel syndrome and its symptoms are something
that everyone should be aware of in this day and age of
computers, video games, personal assistant devices and other
"technological advances", it is important to take the necessary
steps in order to prevent carpal tunnel from developing in the
first place.
By implementing the following steps, you can greatly reduce your
risk of getting carpal tunnel syndrome as well as stave off many
other repetitive strain injuries that are caused in the exact
same manner as carpal tunnel, such as Guyon's Syndrome, Trigger
Finger and Tendonitis of the hands and wrists.
Carpal Tunnel Syndrome Prevention Ideas:
· Task Variation: It is wise to vary tasks throughout the day in
order to keep the force and duration of the specific motion to a
minimum. If a typical workday involves 5 types of activities;
instead of doing task #1 for 1.5 hours and then moving on to
task #2 for 1.5 hours, etc., it is best if task #1 can be
performed for 30-minutes and then task #2 is performed for #30
minutes, and so on, repeating tasks #1-5 every 30 minutes until
they are completed. If this is not possible for the type of work
that is required, ask the employer health director to implement
a task rotation schedule where workers perform a different type
of task every 1-2 hours throughout the day, making sure that
each task is different enough that it does not tax the same
muscle group(s) in the same manner as the previous task or the
next task. It is still important that in these 1-2 hour shifts
that mini-breaks are taken for 2-3 minutes every 30 minutes.
Implementing task variation is very successful tool in keeping
productivity high and repetitive strain injuries like carpal
tunnel syndrome to a minimum.
· Task Requirement Limitation: The 'task requirement limitation'
protocol sets a limit on the duration and force of a given job
or task, making sure that workers are only required to perform a
certain number of repetitive movements or a certain amount of
force over a specified period of time before a break is
required. Implementing a mini break for every 30 minutes of work
activity is very important in order to prevent muscle
hypertonicity and fatigue from setting in, the main causes of
carpal tunnel syndrome.
· Ergonomic Systems: Ergonomic systems and tools are important
in helping to reduce the amount of stress and strain that is
inflicted upon the body, but ergonomic systems and tools by
themselves cannot prevent or "cure" injuries like carpal tunnel
syndrome.
· Mini-Breaks: It is very important to implement short breaks
every 30 minutes of work activity in order to reduce stress and
strain to the fingers, hands, wrists and forearms. These breaks
only have to last 2-3 minutes, but are key in allowing the
muscles to relax, which helps to prevent a muscle imbalance from
occurring and developing into carpal tunnel syndrome. Even more
important in carpal tunnel syndrome prevention, is implementing
the following activities into these mini-breaks.
o Stretch: Stretch the short, restrictive muscles in order to
lengthen them, which, reduces pressure on the underlying
muscles, blood vessels and nerves. (Example: Carpal Tunnel
Syndrome - Stretch the muscles on the front of the forearm that
flex the fingers, hand/wrist.)
o Exercise: Strengthen the weak, underdeveloped muscles in
order to help shorten/tighten them. Performing strengthening
exercises to the muscle groups opposite to those that are short
and tight allows the muscles on both sides of the joint to
return to a more natural, balanced position. The strong, short
muscles are lengthened and the weak, long muscles are shortened,
creating equality and stability around the entire joint.
(Example: Carpal Tunnel Syndrome - Strengthen the muscles on the
back of the forearm that extend the fingers, hand/wrist.)
Of all the ideas listed, the ones that are most important in
preventing and eliminating repetitive strain injuries like
carpal tunnel syndrome are mini-breaks, stretches and exercises.
By simply being aware and implementing a few simple techniques
at work, individuals can prevent repetitive strain injuries like
carpal tunnel syndrome from occurring and experience many years
of good health without ever being affected.
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