Your Wrist Can Get Hurt: Learn How

-

Introduction

Every part of your body goes through some degree of stress every day–some parts more than others. Just as we discussed in our post on repetitive stress, let’s take it a “nerve” higher and talk about what can go wrong with excessive use of the wrist. Office workers, manual laborers, new mothers, or anyone who spends long hours typing or scrolling on their phone–this post is for you. If you’ve ever experienced tingling, numbness, or pain in your hand and wrist after prolonged use, you might be facing an issue with your median nerve–the main nerve running through your wrist. When this nerve becomes irritated or compressed, it can lead to Carpal Tunnel Syndrome–a common but often overlooked condition that affects hand and wrist function. Ever felt it before? 


Understanding Carpal Tunnel Syndrome

You might have that feeling right now, but don't mix it up. It might just be from your neck as discussed in the post Understanding Wrist and Finger Tingles, or simply because you rested heavily on your forearm and irritated a nerve. That feeling will fade after blood flows. But with carpal tunnel syndrome, it is more than that. How? The carpal tunnel is a narrow passageway in your wrist made of bones and ligaments. Inside it runs the median nerve – the one responsible for sensation in your thumb, index, middle, and part of your ring finger. When swelling or inflammation occurs in this space, the median nerve gets compressed, leading to pain, tingling, and weakness in the hand. 

Risk factors include prolonged poor wrist posture, conditions like diabetes, arthritis or thyroid imbalance, and increased fluid retention can cause it. Pregnancy or hormonal changes where there might be fluid retention is also a risk factor for the condition. 

Now that you know what carpal tunnel syndrome is and why it happens, let’s look at what you can do at home to ease symptoms and prevent worsening.


What To Do At Home?

These simple tips can help relieve mild symptoms and protect your wrist: 

  • Keep your wrist straight (not bent up or down) as much as possible, especially when typing or using a mouse.

  • Raise or lower your chair, adjust keyboard height, or use a split/ergonomic keyboard and vertical mouse to reduce strain.

  • Don’t lean on the heels of your hands or wrists for long periods.

  • Every 30–45 minutes, shake out your hands, stretch your fingers, or do gentle wrist rotations.

  • In any case of swelling, avoid heat. Apply a cold pack or ice wrapped in a thin cloth to your wrist for 15-20 minutes a few times a day to reduce swelling.

  • If symptoms last more than a few weeks despite home measures, contact a Physiotherapist.


Final Thoughts 

Your wrists work hard for you – give them the care they deserve. By making small daily adjustments, you can prevent pain, reduce stress on your nerves, and protect your hand function. Don’t ignore persistent symptoms; early intervention with a physiotherapist can make all the difference. Call us at +2348126973878 to get expert advice tailored to you.


More Posts You'll Love: 

📌 [Let's Talk About Repetitive Strain Injury]

📌 [Managing the Arm and Finger Tingles]

📌 [The Silent Danger of Staying Still]

Comments

Post a Comment

Popular posts from this blog

Hot vs. Cold Therapy: The Ultimate Showdown!

-
Image
Truth be told, there has been an ongoing debate for centuries—which is better for pain and injury recovery: cold therapy or hot therapy? And today, it’s time to demystify it once and for all! Although we began last week with " The Arthritis and Its Physiotherapist "—and yes, we’ll continue exploring that topic—understanding this battle and knowing who the real winner is will help you manage your body better. So, sit back, relax, and let’s finally uncover the truth! Let’s Get Creative for a Moment… Take a nostalgic walk back to childhood. Who remembers those moments when, as kids, we fell, hit our heads, or bumped our knees—only to end up with a swollen lump on our foreheads? (Take a smile if you were one of the ‘forehead bumpers’!) What happened next? Your mother or guardian rushed in, cradled you in their lap, and out came that small, red-labeled hot balm bottle—whether it was Robb, Aboliki, or another strong-smelling ointment. Or she could even dab that place with something...
Read more

An Unwanted Guest After Exercises

-
Image
Exercise is supposed to be the ultimate stress reliever, right? The thing that makes you feel invincible, like you can take on the world. For fitness enthusiasts, it’s pure joy—a dose of happy hormones and the thrill of progress. But for the rest of us mere mortals? Exercise can sometimes leave us feeling like we’ve been hit by a truck. Why? Because you wake up the next day and—surprise!—you’re sore all over. Your arms feel like noodles, your legs are protesting every movement, and even lifting your morning coffee feels like a workout. Sound familiar? Welcome to the not-so-glamorous world of Delayed Onset Muscle Soreness (DOMS). Delayed Onset Muscle Soreness: The Silent Saboteur of New Year Resolutions Just like the name says, Delayed Onset Muscle Soreness (DOMS) is that delayed soreness that creeps in after rest—usually after putting your muscles through more work than they’re used to. It doesn’t hit right away. No, DOMS is sneakier than that. It waits a day or two before announcing i...
Read more

Understanding Paresthesia: Causes and When to Worry

-
Image
Introduction Have you ever been in a situation where suddenly you realise you can't feel your fingers or toes or a part of your body? They’re numb, like a thousand tiny pins are attacking you all at once. Your hand feels heavy, strange, almost detached. For some, this is the moment wild thoughts kick in: Maybe it’s spiritual warfare. Maybe arrows have been fired by unseen enemies. But take a deep breath—it’s okay. You’re not cursed. You’ve just experienced a harmless (and common) phenomenon known as paresthesia. Most of us have felt it at least once in our lives. So sit back, relax, and let’s dig a little deeper. What is Paresthesia? As described earlier, that weird, tingly numbness in a body part isn’t a sign of doom. Paresthesia simply means that part of your body isn't getting enough blood supply or a nerve has been irritated—so the area feels like it's "asleep."  Our bodies rely on steady blood flow and unobstructed nerve signals to function properly. When tha...
Read more