Conquering Carpal Tunnel Syndrome and Other Repetitive Strain Injuries: A Self-Care Program

Author: Sharon J. Butler, Jacqueline Entwistle Freeman
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by waitsforthenextshoe   2019-11-17

I'd suggest two things:

Contrast Baths

Set up two long shallow tubs of water in your bathroom, long and wide enough to fit both arms up above the elbow comfortably. Fill one with cold water, the other with warm water. Extreme cold and extreme heat isn't any more useful - just make sure the cold one is cool, and the warm one is warm enough to stay nice and warm for more than the ten minutes you'll be using it.

Set a time for 1 minute and submerge both arms in the warm one, then a minute in the cold one. Do this for 11 minutes, so that you end with the warm one.

Do this 2-3 times a day, and ideally before you play/practice. If you empty out the cold one, and let the other sit until it is cold, then the water won't get stale and have things growing in it.

The other thing

Get this book and do the exercises in it, specific to the pain you are experiencing:

https://www.amazon.com/Conquering-Carpal-Syndrome-Repetitive-Injuries/dp/1572240393

Good luck.

by waitsforthenextshoe   2019-11-17

Sounds like RSI. Which, if ignored, can lead to arthritis.

I would recommend two things:

Contrast Baths

Set up two long shallow tubs of water in your bathroom, long and wide enough to fit both arms up above the elbow comfortably. Fill one with cold water, the other with warm water. Extreme cold and extreme heat isn't any more useful - just make sure the cold one is cool, and the warm one is warm enough to stay nice and warm for more than the ten minutes you'll be using it.

Set a time for 1 minute and submerge both arms in the warm one, then a minute in the cold one. Do this for 11 minutes, so that you end with the warm one.

Do this 2-3 times a day, and before your practice. If you empty out the cold one, and let the other sit until it is cold, then the water won't get stale and have things growing in it.

The other thing

Get this book and do the exercises in it:

https://www.amazon.com/Conquering-Carpal-Syndrome-Repetitive-Injuries/dp/1572240393

Good luck.

by FuckCamelWides   2019-08-24

You do not need surgery. Rest easy friend. I am a few weeks into au naturale treatment of my "severe" carpal tunnel as they called it and I'm feeling so much better.

It was mis-diagnosed as cervical radiculopathy (piched nerve in the neck) for 7 months, physical therapy that exacerbated the problem and everything. Despite that, I'm already feeling great improvement and I am willing to bet you can too. My entire arm was completely numb for months on end. I felt like chopping the damn thing off. No one having any idea what the problem was really bothered me. One EMG test later and voila, carpal tunnel diagnosis.

  1. Anti-inflamatory diet. Look it up. Change how you eat and what you eat. This is huge.
  2. Braces. You're already doing this. Wear them 100% at night and as much as you can during the day. Take them off for stretches obviously and to let your skin breathe, then put em back on.
  3. Anti-inflamatory meds. Ibuprofen800's. Twice a day.
  4. Supplements. Since I dont eat fish (which are a great anti-inflamatory food) I went and got fish oil pills. I also got vitamin b6, b12, and tumeric/curcumin suppliments. I can't say whether they're helping or not because I'm using them in concert with everything else, but I dont think they're hurting. Hell, even a placebo sugar pill would help if someone told you it would.
  5. Stretching. This is key, but it has to be done right. Check out this book, get it shipped to you used. I was suggested it, and its great. Read around online about it, its widely regarded as great advice. https://www.amazon.com/Conquering-Carpal-Syndrome-Repetitive-Injuries/dp/1572240393
  6. Don't listen to the wrist surgeon who says surgery is the only option. When you're a hammer ever problem looks like a nail, ya know?
  7. Check your posture. You're probably sitting at your desk wrong. All your body parts are connected to the others; you'd be amazed at how doing certain things can jack up other parts. For instance, don't sit at the desk typing and use the armwrests for support, putting lots of weight on them. That will jack up your wrists.

I was scared when my EMG test results came back too. A trusted friend revealed he too had been diagnosed with carpal tunnel, but didn't get surgery. He suggested that book too. It's about a 4-month journey to recovery, but its totally possible. People that go for surgery are going for the quick and easy route. You don't have to.

by snackematician   2019-08-24

I switched to evil/spacemacs a few years ago when my RSI was worsening to see if it helped. It helped for a short time but then my RSI started coming back. Vim keybindings can also cause RSI.

​

However I don't regret learning evil. I really enjoy modal editing. Also, trying out spacemacs exposed me to lots of cool packages I didn't know about before. Though I'm using my own config these days, whenever I'm trying out a new language I usually check the spacemacs config to see what packages are installed there.

​

Over the years I've tried various things that have been more or less helpful for RSI:

- Conquering carpal tunnel syndrome and other repetitive stress injuries

- http://www.workrave.org/

- Voice coding (https://www.youtube.com/watch?v=8SkdfdXWYaI, https://github.com/dictation-toolbox/aenea)

- Mind-body prescription (it's a bit wacky, I don't agree with all of it, but I think there's something to it & a lot of people seem to find it helpful)

- Standing desk

- Back massage (https://www.amazon.com/Tiger-Tail-Ball-Roller-Corded/dp/B0078PX01G/ref=sr_1_4?keywords=ball+rope+back+massage&qid=1558366141&s=gateway&sr=8-4)

- Exercise

by FuckCamelWides   2019-08-24

Check out this book. You can get it for super cheap used on amazon.
https://www.amazon.com/Conquering-Carpal-Syndrome-Repetitive-Injuries/dp/1572240393

by wallflower   2017-08-19
Re: Health Issues

Assuming they are RSI related:

I highly recommend "Conquering Carpal Tunnel Syndrome and Other Repetitive Strain Injuries" by Sharon Butler

http://www.amazon.com/gp/product/1572240393

RSI cannot be cured but it can be managed. For those of you who are fortunate to be able to take keyboard input for granted, please be wary of any soreness or minor pain. Over time, pain and soreness can become chronic. The bright side is dealing with RSI forces you to realize that you cannot take your career for granted; it gives you perspective.

Good luck! Be wary of magic solutions, something may not work for you.

Changing careers is not as black and white as most careers require significant computer work. You cannot escape computers in this modern age. Get the best help that you can, surgery is not a magic cure

by sreitshamer   2017-08-19
This book contains a lot more exercises in the same vein:

http://www.amazon.com/Conquering-Carpal-Tunnel-Syndrome-Repe...

Changed my life -- no more typing pain.