How to Protect Your Hands and Wrists from Nerve Damage
Whether you’re typing on a keyboard, working with hand tools, playing an instrument, or scanning groceries, your hands and wrists play a big role in getting the job done. But repetitive tasks, especially when performed for hours every day, can put stress on the delicate nerves in your hand and wrist. Over time, this can lead to conditions like carpal tunnel syndrome, cubital tunnel syndrome, and other peripheral nerve injuries. But with a few simple adjustments, you can reduce your risk of nerve damage and protect your hand and wrist health at work.
Common Work-Related Causes of Repetitive Strain Injuries
Repetitive strain injuries can develop from repeated motions, awkward hand positions, or prolonged pressure on nerves. Here are some common culprits:
- Typing or using a mouse for extended periods
- Playing a musical instrument like the piano or violin
- Working with vibrating tools like drills, sanders, or jackhammers
- Bagging, scanning, and stocking inventory items like food and clothing
- Repetitive fine motor tasks such as handwriting, painting, or sewing for long periods of time
- Repetitive lifting or gripping in warehouse, factory, or healthcare settings
- Prolonged elbow flexion from holding a phone or resting your arm on a hard surface
- Poor workstation ergonomics, such as incorrect keyboard or monitor placement
Over time, these kinds of tasks can irritate the nerves that pass through narrow spaces in the wrist (like the carpal tunnel) or elbow (such as the cubital tunnel), leading to pain, numbness, tingling, or even muscle weakness.
Tips to Minimize Your Risk
Repetitive work-related activities are often unavoidable, but fortunately, there are simple, effective ways to reduce strain on your hands and wrists during the workday:
- Take regular breaks. Even a 30-second stretch or posture reset every 30 minutes can help reduce strain.
- Practice proper posture. Keep your wrists straight and elbows close to your body while working.
- Set up an ergonomic workspace. Position your keyboards and monitors to reduce strain, and use wrist rests if needed.
- Switch up tasks. If possible, alternate between repetitive tasks to avoid overloading one area of your body.
- Use tools designed for comfort. Choose equipment with cushioned grips or anti-vibration features.
- Stretch and strengthen. Gentle hand, wrist, and forearm stretches can increase flexibility and reduce tension.
- Adjust technique and form. If applicable, consider working with a trainer to improve your technique and form so that you reduce strain.
If you’re noticing any numbness, tingling, or weakness that doesn’t go away with rest, it’s time to consult a hand specialist. Early diagnosis and treatment can prevent long-term nerve damage and get you back to feeling your best at work and beyond.
To get treatment for a work-related repetitive strain injury of the hand, wrist, or elbow, book an appointment with our board-certified orthopedic surgeon Dr. Nicholas Fort here at Fort Orthopedic Hand Center in Miami. Call (305) 209-5522 or contact us online to schedule your appointment today.