Posted On:5/16/2007 2:32pm
Style: BJJ, Judo
Couldn't find anything specifically via the search function, so...
I have been slowly developing carpal tunnel in my left wrist for the past 2 years. Does anyone have the same problems and/or have any recommendations on how to relieve the pain while training, and also to increase grip strength for grappling without doing further damage (I'm trying to avoid surgery until after college)?
Posted On:5/17/2007 2:58pm
Style: creonte on hiatus
Hmmm, for starters, where do you feel the pain? On the palm, on the underside of the wrist, or on top of the wrist?
Anyways, from experience, stop doing anything resembling bicep curls or grip training. That will only worsen your carpal tunnel. The only thing that will help is rest. I had carpal tunnel before, and it got horrendous when I was typing my master thesis; I couldn't even hold a pen.
I took three weeks of school, no typing, no writing, no working out, no nothing. It just ibuprofen, ice packs and icy hot. You really need to force yourself to rest your wrists, and you need to alternate between icying and hot packs while taking anti-inflamatories.
You may want to get some sort of wrist brace and use it at night, or while you do a repetitive activity such as typing. You don't want to wear it all the time; you just want to immobilize it at night or when it hurts the most.
Also, gradually begin to work out your hand extensors - these are the muscles that run on the outside of your forearms, from your elbow to where the wrist connects to the backside of your hand. These are the ones that flex your hand and fingers open (and are usually seriously negletted, which partially contribute to the pain.)
The easiest thing is to get several rubber bands around your fingers and open them up about 20 times (20 reps). Threat this is as a rehab. That is keep it moderate (don't kill your extensors, bitch!!!) The following picture should give you an idea of how this exercise may look:
Let us know how it goes, or if you have any questions related to your symptoms.
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Posted On:5/17/2007 3:01pm
Also, take a look at the different ways to stretch your hands and wrist (which you will need to treat carpal tunnel):
Certified Fitness Trainer
Posted On:5/17/2007 3:58pm
Style: Chemical Assistance
Cool idea on the rubber band exercise.
Numa ^ 3
Posted On:5/17/2007 4:27pm
Wow, thanks for the extensive reply. The pain is generally isolated on the palm below my thumb on my left wrist, but if I've been working nonstop or have alot of code to write for school it can spread throughout the rest of the hand (and sometimes shoot up the forearm). I've only talked to one doctor, he said surgery will probably be necessary at some point (I'm thinking a second opinion may be in order).
The rubber band exercise looks promising - I'll update if I make progress.
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