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Tunnel syndrome the I. T. Department: when the "hand-off"
Tunnel syndrome is pain in the wrist and numbness of the fingers, which can cause long work at the computer. The candidate of medical Sciences Andrey Blueskin told what's dangerous and why, to prevent this disease is easier than curing.
Illustration: Andrey Yankovich
As the proverb says, "where subtly there and tear", and where narrow, prejudiced there. Our hands can withstand heavy loads, but they have their weak spot "Achilles heel". It's carpal tunnel (Fig. 1), where through one narrow opening are 9 muscle tendons and one median nerve (Fig.2). Prolonged the monotonous movements of the brush pressure in this channel increases. And since the nerve is softer than the tendons, is damaged by it. This condition is called carpal tunnel syndrome or carpal tunnel syndrome.
This disease is considered as many professional workers, assemblers, draftsmen, musicians, butchers, rockadelic. Tunnel syndrome was diagnosed in one sixth of the surveyed working on the computer. Because mice often affects the leading hand, but at long work behind the keyboard suffers from the other hand. To prevent this condition is much easier than to cure in severe cases a nerve is damaged, which then recovered very long. Therefore, even the operation often does not bring relief.
Illustration: Andrey Yankovich
How does carpal tunnel syndrome
First, there is a faint nagging pain, discomfort in the wrist after prolonged operation. Sometimes in the form of itching, shivering. The pain quickly disappears after the break, it also helps warm up. The median nerve innervates the greater part of the brush (from the thumb), so characteristic tunnel syndrome — the absence of pain in the little finger in the initial stage.
For several years breaks "between the pain" are shortened, and the weak unpleasant sensation in the wrist when working becomes the norm. After some time this feeling and will no longer disappear.
When the expanded picture of the syndrome is added stiffness and a burning sensation in the wrist area. Often in the morning. Sometimes there is a feeling of the passage of electric current bouts of searing pain. In some people the pain can give up the hand, reaching up to the head: pain in the chest, headache on the right right-handers, pain in the cervical region and in the shoulder. Because of this people often confuse carpal tunnel syndrome with osteoarthritis.
In addition, musculoskeletal disorders. Suffer and the muscles of the fingers. A feeling of embarrassment or weakness may limit implementation of thin movements of fingers — hard to fasten buttons, tie shoelaces, to tie a tie. That infrequent case when alcohol has nothing to do with trembling hands irrelevant.
If the pain suddenly receded, is not a reason to rejoice: the decrease in sensitivity occurred due to nerve damage, and restores it afterwards.
How to distinguish
There are some very simple tests to understand what you are dealing with carpal tunnel syndrome.
Illustration: Andrey Yankovich
Test "prayer." Bring your hands at chest level as if in prayer. United gradually lower palm as low as possible to the maximum position, hold them in a bent position for at least one minute. Normal pain and sensitivity disorders (tingling, burning) appear not earlier than one minute.
Test "Hande Hoch". Raise your outstretched arms over your head and hold them in this position for at least one minute. The same thing: the normal pain and sensitivity disorders (tingling, burning) appear not earlier than one minute.
Test "bottle". Lift the full bottle by the neck between thumb and forefinger. If it slips, then you have serious tunnel syndrome. This test is already apparent in the later stages.
What to do?
The best way to avoid development of a syndrome — it is the correct posture, hand position, customized to the mouse and keyboard.
Correct posture: 30, 90, 180 degree
The correct position of the hands on experience is very easy: stand up, place your feet at shoulder level and sit down a hundred times lower hands free. Now let's see how the brush: at an angle of 45 degrees to the body. That is not parallel and not perpendicular to the hips. This is in its neutral position at which muscle tension is less likely.
Here are the four primary rules that set the minimum pressure in the carpal tunnel:
1. The corner of the "brush table" = 30-40 degrees. The brush should ideally lie on the mouse under way. Helps to achieve this right mouse in your size (this will be discussed below).
2. Angle "shoulder-forearm" = 90 degrees (Fig. 5). In operation, the elbows should be bent and close to body. Direct outstretched arms give a strong tension in the muscles.
3. Angle brush-forearm = 180 degrees. That is, the hand and forearm should form a single line both horizontally (Fig. 3), and vertical (Fig. 4). There are lots of devices with a special bulge for the wrist – cushion of the mouse pad (Fig. 12), gel pads or computer Desk with similar bumps. Alternatively, it is possible to enclose something soft under the arm, raising arm, or use the "computer bracelet" (Fig. 13).
4. Support for elbow, "computer arm support" (Fig. 11). The fact that the average weight of a human hand is 5-7 kg. If the elbow is hanging without support, the weight of the hand is distributed to the deep muscles of the neck. Hence the excess tension and pain in the neck, head, upper back (trapezius muscle are overloaded). For fixation of the elbow need to buy a new chair or a special table. Googling "computer arm support" — there are lots of cheaper solutions that can be screwed to the chair or the table.
Plus very useful to learn how to work with the left hand. The skill development takes about a month, gives +50 creativity and allows less tired. Don't forget to change hand position when not in use neither the keyboard nor the mouse do not give the hand all the time to lie idle if not in use. Lift her up, hold up, roll the ball.
The right gadgets
Selection of the correct gadgets can greatly relieve the pain and stop the development of carpal tunnel syndrome.
Mouse, or rule of Shoe
You don't buy boots that are large or tight? The same rule holds true for hands. Big computer mouse for people whose palm is larger than average. Main choice mouse — to your own feelings. And to order mice online, you can use a simple rule. If you take a ruler and measure the distance from the tip of the ring finger to the base of the palm, you will receive a size small (to 17 cm), medium (17-19 cm) large (19-21 cm) photo. Alternatively, there is a mouse with adjustable size.
Illustration: Andrey Yankovich
Important the height of the mouse: it needs to support the hand that dangled in the air. If the mouse for you is low, the brush will SAG over her, and if large, will have more to compress. Ideally, your brush should literally merge with the mouse into one. Yeah, don't forget to programmatically configure the mouse.
When moving the mouse try to move your forearm, use the movement of the brush only for small operations.
Try an ergonomic computer mouse. Disadvantage of these mice is that it takes time to get used to them.
1. The vertical mouse (Fig. 7, see above). In their device everything planned well, but the angle "brush table" is too high, the work required to compress the hand, she tries to slip off.
2. "Orthopedic" mice (Fig. 6). Less common, are more expensive. Support the arm, reducing the load and tension the interosseous membrane. Handshoe Mouse, Contour Mouse, etc.
3. Alternative devices (graphic tablets, virtual pencils, touch screens). Hand when working with such a device (Fig. 10) is in the neutral position (45 degrees to the table surface), the fingers get less stress. Very effective relief for the brush.
Keyboard, or take care of your thumb
The same rules and angles suitable for keyboards. Especially good ergonomic keyboard (Fig. 14) — they allow you to maintain the angle "brush table" and angle "brush-forearm" (keys deployed to the right and left hands).
Keys should be pressed gently and easily to avoid unnecessary load on the fingers. Dial right: pain tunnel syndrome aggravated by overloading of the thumb, which occurs if you press the spacebar with the thumb of only one hand.
Exercise: exercise for the wrist
In the early stages tunnel syndrome exercises well help.
Make a simple self-massage of the hands. To do this, gradually knead your fingers one by one, first the right hand on the left, then Vice versa. With the fingertips and to the ground. Self-massage and baths effective in early disease and in later stages the efficiency is reduced.
What to do if sick, and need to work
It so happens that pain in the wrist and backlog torment you at the same time.
The first step in this situation is to remove pressure on a nerve! To do this, use the special clamps that hold the arm in the correct position. In pharmacies and medical equipment stores you can buy special devices — orthoses, bandages, splints for wrist.
They are very comfortable, easy to put on and take off, they can work, they do not restrict its owner. Such dressings are not less effective than medication and surgical treatment. Do not want to wear the bandage day — wear it at least for the night. Please note that the bandage should contain rigid or springy element. For the dressing you can add alternative graphic tablets and stylus pens, touch screens.
Illustration: Andrey Yankovich
Try more often to put the patient's hand to the elbow up fist. And don't overuse painkillers. Observe the General rules and mode of operation, arrange mini-breaks. Exercise pull-UPS, dips, push UPS on the palms, sessions with weights also strengthen the brush and prevent the narrowing of the channel.
Most importantly, don't give up!
Author: Andrey Blueskin
Low back pain — the price paid for the lack of understanding of the body's ownEat this, and you'll look 5 years older
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: dev.by/lenta/main/tunnelnyy-sindrom-kogda-ruki-otvalivayutsya
Illustration: Andrey Yankovich
As the proverb says, "where subtly there and tear", and where narrow, prejudiced there. Our hands can withstand heavy loads, but they have their weak spot "Achilles heel". It's carpal tunnel (Fig. 1), where through one narrow opening are 9 muscle tendons and one median nerve (Fig.2). Prolonged the monotonous movements of the brush pressure in this channel increases. And since the nerve is softer than the tendons, is damaged by it. This condition is called carpal tunnel syndrome or carpal tunnel syndrome.
This disease is considered as many professional workers, assemblers, draftsmen, musicians, butchers, rockadelic. Tunnel syndrome was diagnosed in one sixth of the surveyed working on the computer. Because mice often affects the leading hand, but at long work behind the keyboard suffers from the other hand. To prevent this condition is much easier than to cure in severe cases a nerve is damaged, which then recovered very long. Therefore, even the operation often does not bring relief.
Illustration: Andrey Yankovich
How does carpal tunnel syndrome
First, there is a faint nagging pain, discomfort in the wrist after prolonged operation. Sometimes in the form of itching, shivering. The pain quickly disappears after the break, it also helps warm up. The median nerve innervates the greater part of the brush (from the thumb), so characteristic tunnel syndrome — the absence of pain in the little finger in the initial stage.
For several years breaks "between the pain" are shortened, and the weak unpleasant sensation in the wrist when working becomes the norm. After some time this feeling and will no longer disappear.
When the expanded picture of the syndrome is added stiffness and a burning sensation in the wrist area. Often in the morning. Sometimes there is a feeling of the passage of electric current bouts of searing pain. In some people the pain can give up the hand, reaching up to the head: pain in the chest, headache on the right right-handers, pain in the cervical region and in the shoulder. Because of this people often confuse carpal tunnel syndrome with osteoarthritis.
In addition, musculoskeletal disorders. Suffer and the muscles of the fingers. A feeling of embarrassment or weakness may limit implementation of thin movements of fingers — hard to fasten buttons, tie shoelaces, to tie a tie. That infrequent case when alcohol has nothing to do with trembling hands irrelevant.
If the pain suddenly receded, is not a reason to rejoice: the decrease in sensitivity occurred due to nerve damage, and restores it afterwards.
How to distinguish
There are some very simple tests to understand what you are dealing with carpal tunnel syndrome.
Illustration: Andrey Yankovich
Test "prayer." Bring your hands at chest level as if in prayer. United gradually lower palm as low as possible to the maximum position, hold them in a bent position for at least one minute. Normal pain and sensitivity disorders (tingling, burning) appear not earlier than one minute.
Test "Hande Hoch". Raise your outstretched arms over your head and hold them in this position for at least one minute. The same thing: the normal pain and sensitivity disorders (tingling, burning) appear not earlier than one minute.
Test "bottle". Lift the full bottle by the neck between thumb and forefinger. If it slips, then you have serious tunnel syndrome. This test is already apparent in the later stages.
What to do?
The best way to avoid development of a syndrome — it is the correct posture, hand position, customized to the mouse and keyboard.
Correct posture: 30, 90, 180 degree
The correct position of the hands on experience is very easy: stand up, place your feet at shoulder level and sit down a hundred times lower hands free. Now let's see how the brush: at an angle of 45 degrees to the body. That is not parallel and not perpendicular to the hips. This is in its neutral position at which muscle tension is less likely.
Here are the four primary rules that set the minimum pressure in the carpal tunnel:
1. The corner of the "brush table" = 30-40 degrees. The brush should ideally lie on the mouse under way. Helps to achieve this right mouse in your size (this will be discussed below).
2. Angle "shoulder-forearm" = 90 degrees (Fig. 5). In operation, the elbows should be bent and close to body. Direct outstretched arms give a strong tension in the muscles.
3. Angle brush-forearm = 180 degrees. That is, the hand and forearm should form a single line both horizontally (Fig. 3), and vertical (Fig. 4). There are lots of devices with a special bulge for the wrist – cushion of the mouse pad (Fig. 12), gel pads or computer Desk with similar bumps. Alternatively, it is possible to enclose something soft under the arm, raising arm, or use the "computer bracelet" (Fig. 13).
4. Support for elbow, "computer arm support" (Fig. 11). The fact that the average weight of a human hand is 5-7 kg. If the elbow is hanging without support, the weight of the hand is distributed to the deep muscles of the neck. Hence the excess tension and pain in the neck, head, upper back (trapezius muscle are overloaded). For fixation of the elbow need to buy a new chair or a special table. Googling "computer arm support" — there are lots of cheaper solutions that can be screwed to the chair or the table.
Plus very useful to learn how to work with the left hand. The skill development takes about a month, gives +50 creativity and allows less tired. Don't forget to change hand position when not in use neither the keyboard nor the mouse do not give the hand all the time to lie idle if not in use. Lift her up, hold up, roll the ball.
The right gadgets
Selection of the correct gadgets can greatly relieve the pain and stop the development of carpal tunnel syndrome.
Mouse, or rule of Shoe
You don't buy boots that are large or tight? The same rule holds true for hands. Big computer mouse for people whose palm is larger than average. Main choice mouse — to your own feelings. And to order mice online, you can use a simple rule. If you take a ruler and measure the distance from the tip of the ring finger to the base of the palm, you will receive a size small (to 17 cm), medium (17-19 cm) large (19-21 cm) photo. Alternatively, there is a mouse with adjustable size.
Illustration: Andrey Yankovich
Important the height of the mouse: it needs to support the hand that dangled in the air. If the mouse for you is low, the brush will SAG over her, and if large, will have more to compress. Ideally, your brush should literally merge with the mouse into one. Yeah, don't forget to programmatically configure the mouse.
When moving the mouse try to move your forearm, use the movement of the brush only for small operations.
Try an ergonomic computer mouse. Disadvantage of these mice is that it takes time to get used to them.
1. The vertical mouse (Fig. 7, see above). In their device everything planned well, but the angle "brush table" is too high, the work required to compress the hand, she tries to slip off.
2. "Orthopedic" mice (Fig. 6). Less common, are more expensive. Support the arm, reducing the load and tension the interosseous membrane. Handshoe Mouse, Contour Mouse, etc.
3. Alternative devices (graphic tablets, virtual pencils, touch screens). Hand when working with such a device (Fig. 10) is in the neutral position (45 degrees to the table surface), the fingers get less stress. Very effective relief for the brush.
Keyboard, or take care of your thumb
The same rules and angles suitable for keyboards. Especially good ergonomic keyboard (Fig. 14) — they allow you to maintain the angle "brush table" and angle "brush-forearm" (keys deployed to the right and left hands).
Keys should be pressed gently and easily to avoid unnecessary load on the fingers. Dial right: pain tunnel syndrome aggravated by overloading of the thumb, which occurs if you press the spacebar with the thumb of only one hand.
Exercise: exercise for the wrist
In the early stages tunnel syndrome exercises well help.
- effort compress fingers in a fist and open your;
- shake the relaxed wrists, gradually raising them to the sides and up.
- interlace your fingers and place a compressive movement;
- squeeze your elbows to your sides, fingers squeeze into a fist and rotate your hands in different directions;
- squeeze your elbows to your sides, palms facing forward, then do this with your fingers phalanges;
- join palms together in front of chest, with tension by pushing the tips of your fingers, tilt your hands from side to side;
- follow rotational motion of the brushes to the sides and inside;
- take turns to pull the one finger forward and then twist your finger clockwise, then against it;
- take turns to make a ring, pressing with a force of each finger to the thumb.
Make a simple self-massage of the hands. To do this, gradually knead your fingers one by one, first the right hand on the left, then Vice versa. With the fingertips and to the ground. Self-massage and baths effective in early disease and in later stages the efficiency is reduced.
What to do if sick, and need to work
It so happens that pain in the wrist and backlog torment you at the same time.
The first step in this situation is to remove pressure on a nerve! To do this, use the special clamps that hold the arm in the correct position. In pharmacies and medical equipment stores you can buy special devices — orthoses, bandages, splints for wrist.
They are very comfortable, easy to put on and take off, they can work, they do not restrict its owner. Such dressings are not less effective than medication and surgical treatment. Do not want to wear the bandage day — wear it at least for the night. Please note that the bandage should contain rigid or springy element. For the dressing you can add alternative graphic tablets and stylus pens, touch screens.
Illustration: Andrey Yankovich
Try more often to put the patient's hand to the elbow up fist. And don't overuse painkillers. Observe the General rules and mode of operation, arrange mini-breaks. Exercise pull-UPS, dips, push UPS on the palms, sessions with weights also strengthen the brush and prevent the narrowing of the channel.
Most importantly, don't give up!
Author: Andrey Blueskin
Low back pain — the price paid for the lack of understanding of the body's ownEat this, and you'll look 5 years older
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: dev.by/lenta/main/tunnelnyy-sindrom-kogda-ruki-otvalivayutsya
