3 Expert-Backed Ways to Prevent Carpal Tunnel and Avoid Wrist Pain
Plus learn why women are most at risk for this condition
Typing, scrolling, gripping—your hands do a lot. But these repetitive motions can increase your risk of carpal tunnel syndrome, a condition that causes pain, stiffness and numbness in your wrists. And if you’ve ever dealt with wrist pain, you know just how debilitating it can be. That’s why it’s so important to learn how to prevent carpal tunnel syndrome.
The prevalence of this painful condition has grown significantly with the increased use of technology, but a wide range of activities (from gardening to pickleball) can increase your odds of developing it. Here’s what to know about carpal tunnel syndrome, plus ways to lower your risk.
What is carpal tunnel syndrome?
Carpal tunnel syndrome is the compression of the median nerve as it passes through an area of the wrist called—you guessed it—the carpal tunnel.
Woman's World Answers
“This nerve is responsible for providing input to the hand and fingers for the hand to function properly,” says Bill McGehee, PT, PhD, a visiting clinical professor in the Department of Rehabilitation Sciences at Tufts University School of Medicine.
When the median nerve is compressed, it can cause carpal tunnel syndrome symptoms such as numbness and tingling in the thumb, index, middle and half of the ring finger. This can make everyday activities like fastening buttons, writing or grabbing objects painful or difficult.
“This happens mostly from repetitive wrist motions or by sustained forceful grip activities,” says Kristen Baxter, PT, CHT, clinical director at Pappas OPT Physical Hand and Sports Therapy. “These activities can cause swelling within the tunnel and, in turn, put pressure on the median nerve.”
However, carpal tunnel syndrome may also occur from acute injuries or chronic swelling, like in the case of gout and carpometacarpal (CMC) osteoarthritis. Basically, anything that causes swelling in the hand can raise your risk. This condition typically develops slowly and many people notice symptoms for the first time at night. However, there are easy ways to gauge your risk and avoid it from worsening or occurring in the first place.
Carpal tunnel syndrome risk factors
Carpal tunnel syndrome is more prevalent in women, potentially due to their greater propensity to retain water and smaller carpal tunnel. In fact, it occurs in a 3:1 female-to-male ratio, per a 2023 report from StatPearls.
“One of the risk factors for carpal tunnel with women is hormonal changes, because it can cause fluid retention,” says Baxter. “Pregnancy and menopause are times that many women experience some swelling, and this fluid places increased pressure on the median nerve.”
However, it also comes down to how you use your wrists.
“Women at midlife who may be engaged in hobbies that require repetitive gripping and fine motor skills of the hand—like gardening, racquet sports, sewing, knitting and so forth—are also at a higher risk,” says McGehee.
Even conditions such as diabetes, rheumatoid arthritis and high blood pressure can raise the risk of carpal tunnel syndrome, per a study in the journal Cureus. Joint inflammation and high blood sugar can increase pressure on the median nerve, while hypertension can damage blood vessels over time and indirectly worsen carpal tunnel syndrome as a result.
How to prevent carpal tunnel syndrome
Whether you’re aiming to reduce your risk of a flare-up or you want to prevent carpal tunnel from cropping up in the first place, here’s what our experts recommend:
1. Take frequent breaks
It’s easier said than done when you’re on a winning pickleball streak or planting a row of petunias. However, regular breaks during repetitive activities are crucial for reducing your risk of carpal tunnel syndrome. “Try to break at least 10 minutes every hour and stretch the muscles of the forearm and hand,” says McGehee.
And if you can’t take breaks, try to at least give one hand a break. “When performing repetitive activities, use the opposite hand when you can,” says Baxter.
2. Support your wrists
Make sure your environment is set up to reduce strain on your hands and wrists. That may involve supporting your wrists and forearms during activity (say, with a splint) or keeping them parallel to the floor when you’re sitting.
Tip: What you don’t do is just as important when it comes to support. “Avoid contorted positions of the wrist when you’re gripping something,” says McGehee.
Also be mindful of how you bend your wrist or otherwise position your hands when you sleep. “Another method to help reduce the pressure is to wear a splint at night to keep your wrist in a neutral position,” says Baxter.
3. Manage underlying health conditions
Do your best to control any health factors that may be contributing to carpal tunnel syndrome.
“This might include seeing your doctor regularly to manage conditions like diabetes and rheumatoid arthritis effectively, or considering whether your weight might be a risk for carpal tunnel,” says Pamela Mehta, MD, a board-certified orthopedic surgeon and founder of Resilience Orthopedics.
Those with obesity have double the risk of developing carpal tunnel syndrome, per the StatPearls report mentioned above.
When to see a doctor for carpal tunnel syndrome
If you’ve already experienced carpal tunnel syndrome, talk to your doctor about exercises, braces, and splints that may help prevent future flare-ups. “If you’re still getting symptoms despite this, steroid injections and surgical release can be very effective,”says Dr. Mehta.
“It would be beneficial to have your physician refer you to a Certified Hand Therapist (CHT) to learn the proper exercises to perform and to determine what splint would be appropriate for you,” adds Baxter.
Carpal tunnel syndrome responds well to treatment, but it’s important to address it as soon as possible. Ignoring carpal tunnel syndrome can damage your median nerve over time, so consult with your physician at the first sign of symptoms.
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