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Filed under: Wrist pain

Injury prevention Part 6 – Hands and wrists

Even if you haven’t experienced carpal tunnel syndrome, you’ve probably heard of it. For more about this condition and ways to keep your hands and wrists pain-free, read on.

If you’ve been experiencing pain, burning, numbness, or tingling in one or both of your hands, you might be experiencing symptoms of carpal tunnel syndrome. This “tunnel” in the wrist carries the important tendons and nerves that supply your hands with motor and sensory functions, allowing your hands to move and feel. Swelling inside the carpal tunnel can squeeze the median nerve that passes through it, causing discomfort. According to the Defense Medical Epidemiology Database, in the military, women are more likely than men to develop this condition. It’s also more likely to develop with age and rank. There are surgical and non-surgical treatments for carpal tunnel syndrome, but as the saying goes, “An ounce of prevention is worth a pound of cure.” The University of Maryland Medical Center has advice, which includes:

  1. Do exercises to keep your muscles and tendon flexible. (See the UMMC link above for detailed instructions.)
  2. When performing repetitive activities your the wrists and hands, take frequent breaks, even if it’s just for a minute or two at a time—called “microbreaks.”
  3. Use correct posture and technique, especially wrist position when using a keyboard or hand tools.
  4. Make sure that your work area is ergonomically sound. Military-specific information is available from both the Army Public Health Command and the Naval Safety Center.

HPRC’s Physical Fitness domain also has a section on Injury Prevention.

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