What Is Carpal Tunnel Syndrome?
Carpal tunnel syndrome (CTS — Carpal Tunnel Syndrome) — this is compression of the median nerve (nervus medianus) in the carpal tunnel. It causes numbness, pain and weakness in the hand, especially in the area of the thumb, index finger and middle finger.
In athletes, CTS often occurs due to repetitive wrist movements — in cycling due to prolonged pressure on the handlebar surface, in tennis due to vibration during impacts, in weightlifting due to heavy loads.
Symptoms
CTS symptoms progress gradually:
- Early: numbness and tingling in the thumb, index finger, and middle finger. Especially at night or in the morning.
- Progressive: pain radiating to the forearm or shoulder. An "electric shock" sensation.
- Late: muscle weakness, dropping objects from the hands, atrophy of the muscles at the base of the thumb.
Exercises for CTS Prevention
Extend your arm with your palm up. With your other hand, gently press your fingers down. Hold for 15-30 sec. Repeat with your palm down.
Place your palms together in front of your chest (as in prayer). Slowly lower your palms until you feel a stretch in your wrists.
Arm out to the side, palm up. Slowly extend and flex your wrist while tilting your head to the opposite side.
Squeeze your fist firmly for 5 sec, then spread your fingers as far as possible. 10-15 repetitions.
Slowly rotate your wrists clockwise and counterclockwise. 10 rotations in each direction.
Prevention for Athletes
Change your hand position on the handlebars every 10-15 min. Use ergonomic grips and gloves with padding.
Use a racket handle of the correct size. Change your grip. Strengthen your forearm muscles.
Use wrist supports / wraps. Avoid excessive wrist extension during exercises.
Ergonomic mouse and keyboard. Keep your wrists in a neutral position, not resting on the table. Take short breaks every hour.
❓ Frequently Asked Questions
Most methods are suitable for most people, but it is always recommended to consult a doctor or physiotherapist before starting a new program.
Results depend on individual characteristics, consistency and the complexity of the problem. Some people notice improvement within 1-2 weeks, others need 4-6 weeks.
Yes, often the best results are achieved by combining several recovery methods. For example, stretching + sleep hygiene + proper nutrition give a synergistic effect.
📚 Additional Resources and Sources
To deepen your knowledge, we recommend:
- Consult a certified physiotherapist
- Read scientific articles in the PubMed database
- Follow sports medicine news
- Use high-quality sports equipment
- Undergo preventive check-ups regularly