Unlocking Relief: Understanding Carpal Tunnel Syndrome Symptoms, Prevention Tips, and Natural Remedies

Carpal Tunnel Syndrome can turn your knitting into a frustrating challenge which is painfully difficult. If you’ve experienced tingling in your fingers, numbness at night, or a persistent ache in your wrists, you’re not alone. This common condition affects many knitters, often stemming from the repetitive movements or prolonged pressure on the wrists. But understanding the symptoms is just the beginning. Here, we’ll not only delve into the nuances of Carpal Tunnel Syndrome but also arm you with some practical prevention tips and effective natural remedies. Whether you seek immediate relief or long-term solutions, this article aims to empower you to reclaim comfort and mobility in your hands so you can keep knitting for years to come, paving the way for a healthier, pain-free lifestyle.

What is Carpal Tunnel Syndrome?

Carpal Tunnel Syndrome (CTS) is a medical condition that arises due to the compression of the median nerve as it travels through the carpal tunnel in the wrist. The carpal tunnel is a narrow passageway located on the palm side of the wrist, surrounded by bones and ligaments. The median nerve is responsible for providing sensation to the thumb, index, middle, and part of the ring fingers, as well as for controlling some of the muscles at the base of the thumb. (Interesting that it doesn’t seem to reach to the pinky finger.)

When the carpal tunnel becomes narrowed or when tissues surrounding the flexor tendons swell, they can press against the median nerve, causing the symptoms associated with Carpal Tunnel Syndrome. This can lead to significant discomfort and can interfere with daily activities.

Statistics show that CTS affects up to 10 million people in the US alone. Women are three times more likely to develop CTS than men due to having a smaller carpal tunnel. The most common age range of women affected is 45-54 years with around 149 cases per 100,000 person-years compared to 52 cases per 100,000 person-years for men. (I wonder what percentage of knitters are affected. Based on the women I’ve spoken to in the local Knitters’ Guild, I would say the percentage is pretty high.)

Common Symptoms of Carpal Tunnel Syndrome

One of the hallmark symptoms of Carpal Tunnel Syndrome is tingling or numbness in the fingers, particularly the thumb, index, middle, and part of the ring fingers. This sensation often occurs at night and can be severe enough to wake individuals from sleep. The tingling can also extend up the arm, and shaking the hand may provide temporary relief.

Another common symptom is a persistent ache or pain in the wrist and hand. This pain can radiate up the forearm and sometimes into the shoulder. Individuals may also experience a weakness in the hand, making it difficult to move those knitting needles! Over time, the muscles at the base of the thumb may begin to waste away, further reducing hand strength.

In severe cases, Carpal Tunnel Syndrome can lead to a loss of coordination and dexterity. If ignored, the condition can cause permanent nerve damage and loss of function in the affected hand. We can’t have that! What would happen if you couldn’t knit at all? Recognising these symptoms early is essential for seeking appropriate treatment and preventing further complications.

A stitch in time saves nine….

Risk Factors for Developing Carpal Tunnel Syndrome

Several risk factors can increase the likelihood of developing Carpal Tunnel Syndrome. Repetitive hand movements such as knitting and crochet, particularly those involving flexion and extension of the wrist, are a significant risk factor.

Medical conditions such as diabetes, rheumatoid arthritis, and thyroid disorders can also contribute to the development of Carpal Tunnel Syndrome. These conditions can cause swelling or changes in blood flow that affect the median nerve. Additionally, hormonal changes during pregnancy or menopause can increase the risk of CTS due to fluid retention and swelling.

Genetic predisposition and anatomical factors can also play a role. If you have a smaller carpal tunnel or have a family history of the condition, you may be more susceptible. Being aware of these risk factors can help you take proactive steps to reduce your risk and manage symptoms effectively.

Diagnosing Carpal Tunnel Syndrome

Diagnosing Carpal Tunnel Syndrome typically involves a combination of medical history, physical examination, and diagnostic tests. During the medical history, a healthcare provider will ask about symptoms, their duration, and any activities that may exacerbate them. They will also inquire about any underlying medical conditions or previous injuries to the wrist.

The physical examination may include tests such as the Phalen’s manoeuvre, where you flex your wrists and hold the position for about a minute to see if it triggers symptoms. Another common test is the Tinel’s sign, where the healthcare provider taps on the median nerve at your wrist to check for tingling or numbness in the fingers.

Diagnostic tests such as nerve conduction studies and electromyography (EMG) can provide more definitive information. These tests measure the electrical activity of the median nerve and the muscles it controls, helping to confirm the diagnosis and assess the severity of the condition. Early and accurate diagnosis is essential for developing an effective treatment plan and preventing long-term damage.

Prevention Tips for Carpal Tunnel Syndrome

Disclaimer – I am not a medical professional and give no medical advice. These are actions I have taken myself. You can try them out if you choose though it is advisable to do your own research so you are fully informed beforehand.

You can help prevent Carpal Tunnel Syndrome by adopting habits and practices that reduce strain on the wrists and hands. One of the most effective prevention strategies is to take regular breaks when you are knitting or doing repetitive tasks. This can help to reduce the cumulative strain on the median nerve and the surrounding tissues.

Maintaining proper wrist posture

is also crucial. Remember in the 1980’s learning about ergonomics when sitting in an office chair? This makes you more aware of the angles for each joint.

• Keep your legs and ankles uncrossed.
• Keep your wrists fairly straight and your hands in alignment with your lower arms.
• Keep your torso upright with hips – under waist – under ribs – under chest – under shoulders – under head.
• Lift the back of the crown of your head as if a string is pulling it up. This lengthens the back of your neck, relieving any strain and preventing the Hunchback of Notre Dame.
• Keep your knitting at an angle in front of you so your upper arms naturally drop from the shoulder using gravity. You won’t need to bend your neck to see your work. This should relieve strain on neck and shoulders.

Breathe, laugh, sigh, hum, smile – I can’t say it enough!

Knit in good lighting so you don’t hunch over, squinting at your work.

SUNSHINE is the most healthy light for your eyes. You can catch up on collecting some Vitamin D at the same time. On hot days, even knitting under the trees provides healthy light along with some quality oxygen.

Check in with yourself, particularly when you are handling a challenging stitch pattern. Are there any body parts that feel tight? See if you can adjust your position and use a delicate touch with your needles as if you are working on something fit for royalty.

Regularly stretching the wrists and fingers can help maintain flexibility. While strengthening the muscles in the hands and forearms, stretching can provide better support and reduce the likelihood of injury. More on that below…

Incorporating these practices into your daily routine can significantly reduce your risk of developing CTS.

Effective Natural Remedies for Carpal Tunnel Syndrome

If you are already experiencing symptoms of Carpal Tunnel Syndrome, natural remedies can provide significant relief. One of the simplest and most immediate remedies is to apply cold packs to the affected wrist. Cold therapy can help reduce inflammation and numb the pain, providing temporary relief from symptoms.

Herbal remedies can also be beneficial. Supplements of Zinc or Magnesium, or certain herbs, such as turmeric and ginger, have anti-inflammatory properties that can help reduce swelling and alleviate pain. Consuming these herbs in the form of supplements or teas can support overall wrist health and provide relief from CTS symptoms.
More anti-inflammatory herbs: https://draxe.com/nutrition/anti-inflammatory-herbs/

If you are having problems related to thyroid, the lymphatic system or to water retention, take a look at the Instagram channel of Dr Caitlin Czezowski. Her free videos teach you how to use massage to kick start your drainage system again. It worked for me! https://www.instagram.com/doc.talks.detox/

A product that does not get enough due praise and attention is DMSO or dimethyl sulphoxide. It’s found on the side of football fields in the US to help with injuries. It’s found in the stables of racehorses to mend them more quickly between races. I’ve used this product for many years with great results for many ailments.

Twenty minute article from USA TV show “60 minutes” on DMSO in the 1980s or 90s https://www.bitchute.com/video/LOUXhLmTRafG/
Buy the product on Amazon or Ebay: https://amzn.to/41v8AfI
This is a great book filled with protocols. “Healing with DMSO” by Amandha Vollmer https://amzn.to/3JbkJjG
DMSO cream with Aloe vera can be soothing on the skin as well as useful under the skin. https://amzn.to/45JIdoL

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Acupuncture is another natural remedy that has shown promise in treating Carpal Tunnel Syndrome. Personally, the practitioner I went to gave no long term remedy. However, I don’t want to deliberately leave it off the list. You may have better luck than me in finding someone more capable.

Exercises to Alleviate Carpal Tunnel Syndrome Symptoms

Incorporating specific exercises into your routine can help alleviate the symptoms of Carpal Tunnel Syndrome. One effective exercise is the wrist flexor stretch. To perform this stretch, extend your arm in front of you with your palm facing up. Use your other hand to gently pull your fingers back down towards your body, stretching the muscles in your forearm. Hold the stretch for 15-30 seconds and repeat several times.

Another beneficial exercise is the wrist extensor stretch. Extend your arm with your palm facing down and use your other hand to gently push the back of the your hand down perpendicular to the floor with fingers straight. This stretch targets the muscles on the top of your forearm and can help relieve tension and improve flexibility. Again, hold the stretch for 15-30 seconds and repeat multiple times.

Nerve gliding exercises can also be effective in reducing Carpal Tunnel Syndrome symptoms. One such exercise involves making a fist, then slowly straightening your fingers and bending your wrist back. This movement helps to mobilise the median nerve and can reduce pressure within the carpal tunnel. Regularly performing these exercises can improve symptoms and enhance overall wrist function.

Try some Flamenco arms! Here’s a 3 minute exercise https://www.youtube.com/watch?v=YgWLIGJ_YD0

Alexander Technique

I found this method of correcting sitting or standing posture really useful in more ways than expected, even when I was a professional dancer. Here are a couple of Alexander Technique videos on YouTube.
Introduction https://www.youtube.com/watch?v=29Vv6Fi236c
Posture adjusting https://www.youtube.com/watch?v=RnO1aQ9cQbc

Lifestyle Changes to Support Wrist Health

Making certain lifestyle changes can support overall wrist health and reduce the risk of developing Carpal Tunnel Syndrome. Maintaining a healthy weight is one important factor, as excess weight can increase the pressure on the median nerve. Incorporating a balanced diet and regular exercise into your routine can help manage weight and reduce the risk of CTS.

Taking regular breaks and performing wrist stretches can help prevent strain and reduce the likelihood of developing CTS.

Managing stress is another crucial aspect of supporting wrist health. High stress levels can lead to muscle tension and exacerbate symptoms of Carpal Tunnel Syndrome. Practicing stress-reducing techniques such as mindfulness, meditation, and deep breathing exercises can help alleviate tension and support overall well-being. (The Alexander Technique will also help with your deep breathing.)

When to Seek Medical Attention for Carpal Tunnel Syndrome

While natural remedies and lifestyle changes may provide significant relief, there are times when it is necessary to seek medical attention for Carpal Tunnel Syndrome. If you experience severe pain, persistent numbness, or weakness in your hand, it is important to consult a healthcare professional.

Early intervention is crucial in preventing permanent nerve damage and loss of function. If you suspect that you have Carpal Tunnel Syndrome or if your symptoms are worsening, do not hesitate to seek medical attention. A healthcare professional can provide an accurate diagnosis and develop a personalised treatment plan to help you manage your symptoms and improve your quality of life.

Conclusion: Embracing Pain-Free Knitting

Carpal Tunnel Syndrome can be a debilitating condition, but with the right knowledge and proactive measures, it is possible to manage symptoms and prevent further complications. Understanding the causes, symptoms, and risk factors of CTS is the first step in taking control of your wrist health. By incorporating prevention tips, natural remedies and specific exercises into your routine, you can alleviate symptoms and support overall wrist function.

WARNING: There are some great ideas in this article on how to help yourself
but there is one thing that is important to remember.
You can be absolutely sure that NONE of them will work…
if you don’t try them. 🙂

Knitting is meant to be fun, joyful and creative. A way to relax, a way to express yourself. Keep up your awareness of your posture and wrist movements as you knit. It might take a wee while but you can make a new habit in your posture and method of holding your needles which is better for your whole body. Then, you can truly relax and have fun with your knitting once again.

Places to find more information

National Institute of Neurological Disorders and Stroke (NINDS) – Offers detailed information on carpal tunnel syndrome, including symptoms, causes, and treatment options.
American Academy of Orthopaedic Surgeons (AAOS) – Provides resources on the prevalence of carpal tunnel syndrome and treatment guidelines.
Centers for Disease Control and Prevention (CDC) – Contains statistics on various health conditions, including musculoskeletal disorders like carpal tunnel syndrome.
PubMed Central – A free archive of biomedical and life sciences journal literature, where you can find peer-reviewed articles on the epidemiology of carpal tunnel syndrome.
Journal of Hand Surgery – This journal often publishes studies and reviews related to hand conditions, including carpal tunnel syndrome.
World Health Organization (WHO) – Offers global health statistics and information on various health conditions, including musculoskeletal disorders.

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