Avoiding Tendonitis and Carpal Tunnel Syndrome

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If you spend even half as much time on the computer as I do, then wrist pain is a daily concern. Most people are familiar with carpal tunnel syndrome or tendonitis (learn the differences between the two conditions in this article.). Your wrist is a collective of small bones with a narrow tunnel in the center where all the tendons and nerves go through. When the tendons get inflamed, that tunnel narrows, and that big nerve in the center starts to get pinched. That’s when you get pain or numbness.

The key is to prevent those tendons from swelling in the first place. Remember how it’s a cramped tunnel where all the tendons pass through? Now imagine that space when you bend your wrist, it’s now an angle. Performing actions like typing while the carpal tunnel is at an angle increases the amount of friction and stress they have to endure while moving back and forth. Imagine pulling a rope through a length of plumbing pipe – it’s pretty easy. Now imagine pulling the same rope through a pipe with an elbow joint on it – not so easy. Eventually that rope is going to fray.

The most important step in preventing inflammation in your wrists is to keep them straight. Various braces, keyboards, wrist rests, and other devices all strive to help you do this, but in the end you have to make a conscious effort to pay attention to your wrist posture. Keyboard trays are only helpful if tilted at an angle that causes your hands to be level with your forearm while typing. When carrying objects with a bit of heft, try not to bend your wrists if you can help it.

Even the way you sleep can help or harm your wrists. If you curl your hand under your chin, that’s hours of pressure on tendons that should be repairing themselves instead. For awhile I worked and slept with wrist braces on to train myself to sleep with my wrists unbent. Now I rarely need them because I am usually pretty aware of my hands.

Which ergonomic equipment is the best? It all depends on you. Each person is unique with their own set of habits. You need to find equipment that works well with your particular set. Split keyboards are generally useful because you have to bend your wrists sideways to use a straight one. Sloped keyboards offer an added ergonomic benefit because it reduces wrist rotation. Check out this useful resource for more information on typing ergonomics and exercises.

Remember to keep those wrists straight!