Carpal Tunnel: Symptoms and treatment
Do you experience tingling into the hand and wrist pain in the night and also during the day when at work? You may be experiencing symptoms of Carpal Tunnel Syndrome. Read on to find out all about about it!
It’s been a long day at the office, the kids are fed, bathed, and down for the night, and it’s time for my head to hit the pillow. Exhausted doesn’t cut it, but I still cannot sleep… What IS this tingling in my fingers and wrist pain I keep getting?! I felt it a bit at work earlier too, but why now? I’m nowhere near a desk or computer!
Sound familiar? Wrist pain is quite common, and one of the most common causes for pain over the palm side of the wrist and hand is Carpal Tunnel Syndrome (CTS). CTS presents when one of the larger nerves that travels from your shoulder down to the tip of your fingers (it’s called the Median nerve) gets compressed as it passes through the wrist. The ‘tunnel’ is a small space in the wrist, made up on one side by the wrist bones (the ‘carpals’), and a soft tissue covering on the other side. Alongside the nerve travels a group of tendons from the forearm, and once all of that has passed through the tunnel, there isn’t a lot of room for anything else. Throw in a heap of repetitive wrist movements over a prolonged period (for example typing at a desk day in, day out), and the structures running through the tunnel can become irritated and inflamed making an already small space even smaller. Once the nerve becomes compressed, symptoms start to creep in.
Signs and symptoms
CTS can be characterised by the following signs and symptoms:
• Burning wrist pain (on the palm side of the wrist)
• Numbness, pins & needles or tingling of the thumb, index, middle and inside part of the ring finger
• Night time symptoms
• Pain that radiates to the forearm, elbow or even the shoulder
• Reproduction of symptoms when compressing or tapping over the palm side of the wrist
As well as repetitive motions of the wrist (seen commonly in desk-based workers, sports people, and even our very own manual therapists), CTS can be caused by some underlying conditions, such as Diabetes Mellitus, Thyroid disease, Rheumatoid Arthritis, high blood pressure, and from fluid retention associated with pregnancy or menopause. Trauma or fractures in the wrist may also lead to this condition. Unfortunately, if you are female, you are also three times more likely to experience this problem.
Treatment
If caught early, this problem can be managed conservatively with a combination of the following treatments:
• Soft tissue release, joint mobilisation/manipulation (contact your local Osteo
• Anti-inflammatory medication
• Splinting of the wrist (particularly at night time)
More severe and persistent cases may require more invasive treatments including having a steroid injection, or possibly surgery to decompress the nerve.
If you have wrist pain, and you think it could be CTS, then our best advice is to visit your local Osteo where you can be assessed thoroughly, diagnosed accurately, and given the best advice and tools to manage your problem. We’ll get you waving goodbye (pain-free) to pain in no time!
Find the Balance: Upper Crossed Syndrome
This month we’re focusing some attention on postural balance throughout the body. It’s the 21st Century, and our lives are filled with lots of weird and wonderful technology, such as TVs, laptops, computers and mobile phones, just to name a few. Over prolonged periods, this can wreak havoc on our bodies, altering our posture, and placing undue strain on our muscles and joints. One common condition that might come out of this said lifestyle is Upper Crossed Syndrome (UCS). Read on… (Please sit with a good posture to read!)
FINDING THE BALANCE: UPPER CROSSED SYNDROME
This month we’re focusing some attention on postural balance throughout the body. It’s the 21st Century, and our lives are filled with lots of weird and wonderful technology, such as TVs, laptops, computers and mobile phones, just to name a few. While we are thankful for being lucky enough to surround ourselves with such luxuries, they often come at a cost. All this technology and entertainment means we tend to sit a lot more… Sit to watch, sit to play, sit to work! And over prolonged periods, this can wreak havoc on our bodies, altering our posture, and placing undue strain on our muscles and joints. One common condition that might come out of this said lifestyle is Upper Crossed Syndrome (UCS). Read on… (Please sit with a good posture to read!)
What is Upper Crossed Syndrome?
In simple terms, UCS is a condition where some of the muscles on the front and back of the upper body become tight, and others become weak, leading to a forward head, rounded shoulders, and increased spinal curves in the mid-back and neck. When you line up the tight muscles from front to back, and the weak muscles from front to back, it forms a cross or ‘X’ shape when looked at from the side.
Who does it affect?
The most common cause for this condition is people having forward head posture over a long period of time, usually when sitting or standing. Think of your classic desk-based worker, people who watch TV or play computer games for hours on end – even drivers and students!
What does it look like and what are the signs and symptoms?
Someone with UCS will adopt a posture where they have a forward head, shoulders that rotate inwards and sit forwards, increased inward curve of the neck, and an increased outward curve of the mid-back. They may also experience the following:
• Neck, shoulder and upper back pain
• Headaches
• Tightness in the chest and shoulders
• Reduced neck and shoulder joint range of motion
• Pain, numbness and tingling of the upper limbs, possibly down to the hands
• Jaw and low back pain
• Difficulty watching TV, reading a book, or driving for long periods
What can be done about it?
Treatment for UCS usually includes a combination of manual therapy (i.e. visit your trusty local Osteo and exercise… Again, usually prescribed by your awesome Osteo.
In a nutshell, the manual treatment aims to release the tight muscles around the neck, shoulders and chest, while the exercises aim to strengthen the weakened muscles, and stretch the tight muscles. Your Osteo may need to mobilise (and in some cases manipulate) your shoulder, rib and spinal joints to aid the process. Remember, habits that take a lifetime to build will always take time to undo, so work hard at your exercises, keep every appointment with your practitioner, and between you both, you will get the results that you want in the end.
Remember to take regular breaks from sitting, think about your posture and desk set-up, and do your exercises! Take a stand (excuse the pun) and say no to UCS!
Are you 1 in 6 Aussies complaining of this condition?
It is estimated that 1 in 6 Aussies will experience back pain each year – making it quite a common condition to see in practice! With experience I’ve gained in practice, I have prepared some of my top tips to help with managing back pain should it arise.
Pain in the... back?
Talk stats -
It is estimated that 70–90% of people will suffer from lower back pain in some form at some point in their lives, and 1 in 6 Aussies will experience back pain each year
This makes it quite a common condition to see in practice!
It is important to understand that pain is the body’s protective mechanism, and that we can still move without fear of causing tissue damage. With experience I’ve gained in practice, I have prepared some of my top tips to help with managing back pain should it arise:
Keep your body moving!
It can be all too easy to slump on the couch in an attempt to “rest” and ease your back pain, however according to research, movement is one of the most effective ways to minimise your pain! So try and get yourself upright and walking around! Your Osteopath can help prescribe exercise that is both safe and beneficial for you, to help keep your joints moving and muscles relaxed.
Early treatment intervention
In other words, get yourself checked out by your Osteopath sooner rather than later! We can assist in decreasing your recovery time, getting you back to moving pain free and doing what you love – sooner! Interventions can include gentle mobilisation, soft tissue work, muscle energy techniques and devising strategies and modifications to allow you continue doing your daily activities with comfort.
Prevention is better the cure
Work with your Osteopath to address your weak areas that are impacting your back pain. Tackling these areas with an appropriate treatment, management and exercise plan will assist in preventing future bouts of back pain.
Avoid heavy lifting
It goes without saying that heavy lifting (often coupled with poor lifting technique) is an aggravating factor for back pain as it creates extra stress and inflammation to already unhappy tissues. Your Osteopath will take you through proper lifting techniques to avoid re-aggravation.
Heat packs!
For more chronic back injuries, heat packs are great to use over the lower back to help relax sore and achy muscles.
Read this interesting article put by the ABC here…
If you have any questions about how we can help you, give us a call! 0439 379 847
Foam Rolling: What's All the Hype?
Foam Rolling is a great tool for releasing through tight muscles and assisting in the recovery of the body, benefiting a wide range of conditions.
This easy to follow guide to foam rolling provides some of my top tips for those who are beginners to foam rolling.
A Beginners Guide
Self-Myofascial Release, more commonly known as Foam Rolling, is becoming a familiar everyday practice for people of all ages and fitness levels. It utilises a range of well-designed and affordable products to “release” muscle tightness or trigger points, and release through fascia.
Fascia is like an elastic cling wrap which attaches to the muscles, bones and ligaments to provide support throughout the whole body. However it can become restricted and stiff, sometimes causing pain, due to life style factors, intense exercise, postural and movement patterns.
The purpose of foam rolling is to assist the body, it's fascia and muscles, to return to normal function and assist in the recovery, so the body is able to perform to the best of its ability, benefiting a wide range of conditions.
Nobody, athlete or otherwise, wants to put up with pain, restriction and suboptimal performance. Unfortunately stretching alone often doesn't release through tight fascia. So with the help of not only foam rollers but also massage balls, lacrosse balls and other various tools, one can release through the fascia and muscles by applying pressure to various parts of the body.
When should you foam roll?
To get the most benefit, foam rolling is best done on a regular basis. The more you do it, the less painful it will be. For those who exercise frequently, it should be done daily, pre and post exercise.
Using it gently it for 5 minutes pre-exercise will assist in warming up the muscles and improving mobility through the joint. After your session is when you can go harder and get deeper into the tissues. If you don’t have time immediately after your session to roll, just ensure you do it before you go to bed that evening.
How long should you foam roll for?
The most efficient way to foam roll is by focusing on one muscle group at a time. Studies have shown that between 2-5 minutes of rolling a muscle group is when you will get the most benefit.
Instead of rolling over the entire muscle, roll over one area of the muscle that feels tight, until you feel it has released and then move to the next area of tightness. Don’t forget to breathe!
There are so many types of rollers! Which do I choose?
It’s always best to invest in a good quality roller as this will provide you with the longest life. For beginners, start with smooth roller (you may be familiar with the blue roller) and then once your muscles have become accustomed to it and you feel like it’s not providing you with enough pressure, you can upgrade to a firmer one (usually black) or ones with spikes or grooves.
If you have any questions about recovery techniques, gives us a call and we can assist you in achieving your goals!
7 Reasons Why You Shouldn't Skip Your Warm Up!
Ever wondered if it was really necessary to warm up before you exercise? Undertaking a proper warm-up and cool-down has many benefits that can assist in decreasing your risk of injury and maximising the effectiveness of your workout.
Just How Important is Warming Up?
Get the most out of your work out and assist in preventing injuries!
Do you regularly incorporate a warm-up in your exercise regime? Or are you the type to jump headfirst into your work out?
The purpose of a warm-up is to prepare the body for exercise. Your warm up will be determined by the type of exercise you are going to be doing. It should be done immediately prior to exercise, and produce some mild sweating without fatigue.
Clinical studies have shown that a structured warm-up program can reduce the risk of injury by at least 50%. If that isn’t a good enough reason to spare the time to warm up before you start, then I don’t know what is! Because in the mind of any exercise enthusiast, the last thing we want OR need is to fall victim to injuries.
Here are some of the many benefits of a proper warm-up prior to exercise…
- Increases your body temperature – as more blood pumps around your body, the muscles become warm, and they have more elasticity and reduces the likelihood of strains
- Increases muscle temperature – a warm muscle contracts and relaxes quicker, works more efficiently and decreases the risk of injury
- Blood vessels dilate – allows more blood to reach your muscles and decrease resistance to blood flow and less stress on your heart to pump the blood
- Increased range of motion of joints as they and the surrounding muscles become warm
- Dynamic exercises decrease muscle stiffness
- Allows heart rate to get to a workable rate for the start of your session
- Mental preparation and increasing focus on the task ahead
What type of warm up should I be doing?
Your warm up should be determined by the type of exercise you are about to undertake. For example, if you are about to go for a run, you should include a slow jog for 5-10 minutes, specific running drills, and dynamic stretching to get your heart rate slowly up and blood pumping around your body and get those lower limbs muscles firing.
If you are doing a weights session, 5-10 minutes of brisk walking on the treadmill/riding on the bike followed by some easy mobility work using the muscles and joints you are using in your session to ensure the joints/muscles are primed and ready to be used. You also can include a set of non-weighted reps to allow the body to prepare for the heavier load and make sure those muscles are switched on.
Don’t forget about the COOL-DOWN!
A very important aspect to ones work-out that is often neglected or forgotten! All too often I’ve seen people finish their work-out and then rush off, rarely sparing the time or thought to adequately cool-down (I, myself are guilty of this far too many times).
It doesn’t have to be time-consuming affair, just 10- 15 minutes at the conclusion of the session. Active recovery is important because it flushes the lactic acid from the circulation. A simple way to do this is 5 minutes of brisk walking or riding the bike.
Other components of a cool-down can include some stretching and using a foam roller over the muscles that have been used in that work-out. Static stretching is best suited for post-exercise (stretch slowly and gently, hold for 30-60 seconds, stretch to the point of tension but never pain, repeat 2-3 times as needed).