How to Prevent Injuries?
There are a couple of simple solutions and exercises that you can try to prevent carpal tunnel and repetitive motion syndromes from becoming problems. These exercises and strategies also work in helping to alleviate any pain you are already experiencing.
Inspect your workstation by looking around at what is at your desk and how everything is set up. Do you practice good ergonomics? Are you too far away from your keyboard or desk? Ideally, you should be able to keep your arms and elbows relatively close to your body.
Wrist and Hand Protectors
Your wrists should be supported at the keyboard. This can be by using a wrist pad made of several different materials, including gel pads. This prevents your wrists from being lower than your hands and allows for better circulation and relaxation. You should also have a pad at your mouse.
Wrist splints are also helpful in alleviating pain and complications, although they can be uncomfortable to wear. You can purchase hand splints at most drug stores and physical therapy centers.
Many doctors can also prescribe splints that are specifically made to fit your arms. You will probably be able to wear these only at night as they prevent you from cutting off circulation to your hands during sleep by bending your wrists or sleeping with your hands in funny positions.
Fact
Your wrist splints should be long enough that you are supported for about three-fourths of the length of your forearm, and yet short enough that you can bend your elbow. Try the wrist splints on before buying them. If they are too short, they may only cause more problems with circulation.
Wrist and Hand Stretches
There are also several stretches that can be helpful in preventing hand and wrist problems. These stretches are designed to increase your circulation. You can do them several times a day, but it's very important that you do them prior to beginning your work and again as you take breaks.
Also, remember that the longer you hold the stretches, the longer they will last. Try to figure that a 10-second stretch will last you about an hour whereas a 30-second stretch will last you about three hours. These stretches need to be counted slowly, not as quickly as you can get to 10.
Finger Curl
Hold your left arm straight out in front of you, palm-side down. Place your right hand over the top of your left hand, again, palm-side down. Slowly curl the fingers of your right hand over those of your left hand. Encourage the left hand and fingers to curl as far under as possible. You will feel that this stretches the muscles in the top of your forearm. Hold this stretch for 10 to 30 seconds. Repeat this with your right hand.
Backward Finger Bend
Hold your left arm straight out in front of you, palm-side down. Place your right hand under the bottom of your left hand, palm-side up. Use the fingers of your right hand to press the fingers of your left hand upward, toward your body as far as you can comfortably go. Hold this stretch for 10 to 30 seconds. Repeat this with your right hand.
Thumb Twists
Hold your left arm straight out in front of you, palm-side down. Use your right hand to grasp the thumb of your left hand. Rotate the left hand toward the floor as far as you can comfortably go. Hold this stretch for 10 to 30 seconds. Repeat this with your right hand.
In reverse thumb twists, hold your left arm straight out in front of you, palm-side down. Use your right hand to grasp the thumb of your left hand. Rotate the left hand toward the ceiling as far as you can comfortably go. Hold this stretch for 10 to 30 seconds. Repeat this with your right hand.
