Carpal tunnel syndrome is a wrist injury that can occur due to various factors, including: trauma or injury to the wrist; overactive pituitary gland; hypothyroidism; arthritis; frequent use of hand tools that cause a lot of vibration; and much more. The pain, tingling, and numbness caused by carpal tunnel syndrome occurs because the median nerve, in the hand and arm, is pinched at the wrist. The median nerve is located in the carpal tunnel of the wrist. That is the origin of the name of this syndrome.
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Method 1 of 3: Using Kinesiology Tape
Step 1. Measure the first piece of plaster (kinesiology tape)
Measure the first piece of tape based on the distance from the middle of the finger (palms facing up) to the bend of the elbow. Fold one end 2.5 cm long. Use the scissors to cut two small triangular shapes in the crease at the end of the tape. This way, when you unfold the flap, there will be two diamond-shaped holes at the end of the tape.
- These two diamond-shaped holes must be parallel and the distance between the two holes is approximately 1 cm.
- The end of the tape that has two holes will be referred to as the "retaining" part.
Step 2. Attach the “holds” to your fingers
Remove the adhesive tape shield only at the end of the holder that has the two holes. While extending your arms in front of you with your palms facing up, insert two middle fingers through the holes in the tape. Make sure the sticky side of the tape is facing your palm.
Press the "hold" against the skin, around the finger
Step 3. Apply the tape to the wrist and arm
You may need someone to help attach the bandage to your arm, as the hand and wrist must be stretched while the tape is being applied. Once your wrist is stretched, remove the remaining adhesive guard on the tape while applying it to your skin.
- To stretch your wrist as much as possible, extend your arm forward with your palm facing up. Then use your other hand to pull your outstretched palm down so that your wrist is bent. Your palms are now at a 90-degree angle with your forearms.
- Do not pull or tighten the tape when applying it to the skin, just remove the adhesive guard and apply it to the skin.
- As you straighten your wrist to your fingertips, you will notice the tape forming some natural creases or waves on your wrist. This is so that you can still move your wrist up to your fingertips freely even though the arm is plastered.
Step 4. Cut the second piece of tape
The second piece of tape should be exactly the same length as the first, including two holes at one end to hold your fingers in. The same two fingers in the previous step will be inserted through the two small holes, but this time the tape will be placed on the back of the hand to the forearm. Therefore, the position of the palms should face down.
- As with the first tape, remove the adhesive backing only at the "hold" and insert two fingers through the holes in the tape.
- Press the "hold" against the skin, around the finger.
Step 5. Apply the second tape to your arm
Re-stretch your wrist, but this time the palm should be facing down and the wrist bent toward the inside of the arm. Gently remove the adhesive guard while applying the tape in this position.
Do not pull or tighten the tape when applying it to the skin
Step 6. Prepare the third plaster
The third tape should be the same length as the first and second, but this time you don't need to make holes for your fingers. Once the tape is cut to the correct length, tear the adhesive backing right down the center of the tape so that you will start gluing it from the center of the tape.
Step 7. Apply the third tape
Extend your arms back in front of you, palms facing up and wrists stretched. Place the center of the tape on the inner wrist, just below the palm. This plaster is wide enough so that there will likely be a small part of the plaster that also sticks to the palm of the hand. Gently peel off the adhesive guard from one side of the tape and place it on your arm. Do the same on the other side.
- Do not pull or tighten the tape when you remove the adhesive guard and attach it to the arm.
- Once the tape has been applied, one end of the tape will coat the other end of the tape behind the arm.
Step 8. Check the movement of the wrist to the fingertips
The purpose of the kinesiology tape is to pull the carpal tunnel open and relieve pressure on the median nerve. The goal is not to apply additional pressure (which is why you shouldn't pull the tape when you apply it to the skin). This way, you can still move your hands and wrists freely after the tape has been applied. If you can't move it freely, you'll have to repeat this process all over again.
Method 2 of 3: Using Rigid Sport Tape
Step 1. Find the right type of plaster
To perform this type of bandaging therapy, you will need to find an adhesive, non-stretching (rigid) sports tape that measures around 38mm wide. When using this type of plaster, it is recommended that you also use a hypoallergenic tape as the base. This backing tape helps prevent skin irritation from sports plasters.
- To avoid the pain that will appear, you need to consider shaving the hair that is on the wrist area and the back of the hand. Do this at least 12 hours before you apply the plaster.
- This rigid plaster is used to prevent movement of the wrist while the tape is attached to the skin.
- Wash and dry your hands before applying the plaster.
Step 2. Glue the “retainer” part of the plaster
The first tape should be attached around the wrist so that it forms like a bracelet. The second tape should be placed around the palm and back of your hand, just above the thumb. Stick it well but not too tight so that blood circulation in the hand area is not hampered.
Just estimate the length of tape needed for each "retainer" section, as the ends of the tape may be layered
Step 3. Apply the tape in a 'cross dorsal' technique on the wrist
First, place your wrists in a neutral position. Then place two strips of tape across your hand and wrist so that it looks like an X on the back of your hand. One of the tapes should pass through the thumb area to the outside of the wrist. The previous plaster should pass just below the little finger to the inside of the wrist.
To keep your wrists in a neutral position, straighten your hands and arms, then tilt your hands about 30 degrees up (palms facing down)
Step 4. Remove the plaster maximum after 48 hours
Don't leave it on for more than 48 hours, but you should remove it early if the tape is blocking circulation or if you experience pain. You can use blunt-tipped scissors to help cut the tape, or you can remove it from the end of the tape.
- Remove the tape in the opposite direction from the previous pasting.
- To make it easier, you can also pull your skin slightly in the opposite direction from where the tape was removed.
Method 3 of 3: Undergoing Alternative Therapy
Step 1. Rest your wrist regularly
While it's not directly proven that carpal tunnel syndrome is caused by using a keyboard and mouse, these things will certainly make your wrists more painful if you have carpal tunnel syndrome. Therefore, if you work with a keyboard or mouse, or you work with any other type of equipment that affects the wrist, rest your wrist regularly.
- Regular wrist rest can be combined with other treatment options.
- As you do this, try twisting your wrists and stretching your palms and fingers to help keep the area flexible and supple.
- When typing with the keyboard, try to keep your wrists straight, and try not to bend your hands up and rest on your wrists when typing.
Step 2. Use a cold compress or ice
In general, cold temperatures help reduce inflammation. Applying a cold compress or ice to the wrist can help temporarily reduce pain from carpal tunnel syndrome. Use a cold compress for 10-15 minutes, and don't put the compress directly on your skin. Wrap the compress with a towel first.
As an alternative, keep your hands warm as often as possible. Working in a cold room can often cause pain and stiffness. Consider wearing fingerless gloves when working with a keyboard
Step 3. Put the splint on your wrist
Carpal tunnel syndrome can actually get worse because of your sleeping habits. Most people sleep with their wrists flexed in various positions, which will exacerbate their wrist problems. Wearing a splint to sleep is one way to help reduce pressure on the median nerve while you're sleeping.
- The splint is designed to hold the wrist in a proper, straight position.
- Also, try not to lay your head on your hands while sleeping at night because this added pressure can add to the pain in your hands and wrists.
Step 4. Do yoga practice
Yoga has actually been shown to reduce wrist pain and increase grip strength in people with carpal tunnel syndrome. Exercises worth trying include yoga poses that focus on strengthening, stretching and balancing the joints in the upper body.
Step 5. Consider ultrasound therapy or hand therapy
Physical and occupational therapy, performed with the help of a physical or occupational therapist, can help relieve pressure on the median nerve and reduce the pain you are experiencing. Ultrasound therapy can also be used to increase the temperature in the carpal tunnel area, which can help reduce pain.
Both types of therapy need to be done for at least a few weeks before you can see progress
Step 6. Take nonsteroidal anti-inflammatory drugs (NSAIDs)
NSAIDs include ibuprofen (eg Advil, Motrin IB, etc.). These drugs can work to temporarily reduce pain caused by carpal tunnel syndrome. NSAIDs are over-the-counter in most drugstores and generic drugs are inexpensive.
Make sure you consult your doctor before taking any new medicines
Step 7. Ask your doctor about corticosteroids
Corticosteroids are medications that a doctor can inject directly into the wrist. Corticosteroids are known to reduce inflammation and swelling, which can reduce pressure on the median nerve and make your wrist less painful.
Although corticosteroids are also available in oral (pill) form, they are not as effective as injectable drugs in treating carpal tunnel syndrome
Step 8. Talk to your doctor about the surgical procedure
For people with severe or chronic carpal tunnel syndrome, one option to consider is surgery. Through surgery, doctors can relieve pressure on the median nerve by cutting the ligaments in the area. Doctors can perform two types of surgery: endoscopic surgery and open surgery.
- Endoscopic surgery is a procedure that doctors perform by using a small camera that can be inserted into the wrist, and then using small surgical instruments to cut the ligaments. Endoscopic surgery is not like open surgery and you recover more easily. In addition, this operation leaves no scars.
- Open surgery is a procedure that doctors perform to make incisions in the wrist and palm so that the carpal tunnel and median nerve can be seen. One of your wrists and the palm of your hand will be cut open so the doctor can cut the ligaments to relieve pressure on the nerves. Because the incision is larger, it will take you longer to heal and there will be a scar on your wrist.
- Other side effects of surgery include: incomplete release of nerves from the ligaments, which means the pain won't go away completely; infection of the wound; scar; and nerve damage. Make sure you discuss all of these possible side effects with your doctor before making a decision for surgery.
Tips
- You may need to have a physical or occupational therapist bandage your wrist the first time so you can figure out how to do it and see what the end result will be.
- You can buy kinesiology tape at drug and sports stores, as well as at many online retailers, such as Amazon.
