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Carpal Tunnel Syndrome - Stretches to help Avoid it or Ease it

J

JacoNOT

Mar 7, 2012
490
23
#1
Five months ago I began studying bass guitar. First thing I noticed - both wrists got sore: Left wrist hurts at the back, on the thumb side. Right wrist has a deep "nerve pain" on the underside, along the center line running well into the forearm.

Not sure if either one is "Carpel Tunnel Syndrome" but I am sure both are RSIs (Repetitive Stress Injuries) or potential RSIs.

I found Link Removed online, along with advice for how not to exercise hands/wrists. I started doing them today. You might want to do likewise, whether you're dealing with CTS, or just want to avoid dealing with CTS.

Once you get past 30, you'll want to keep an eye on this. Lee Sklar (in his 60s) says he's had multiple operations on his wrists, so be smart NOW.
 
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#4
Stretches can help, but even more, good technique helps the most. I'd advise you to examine your technique a little closer and maybe take some lessons from someone who's well versed with technique.
 
#5
JacoNOT said:
Sláinte to you there on The Emerald Isle. :D
Click to expand...


A big slainte (dont know how to put the fada over the "A" in "slainte" :hmm:) to you too !!



JimmyM said:
Stretches can help, but even more, good technique helps the most. I'd advise you to examine your technique a little closer and maybe take some lessons from someone who's well versed with technique.
Click to expand...



Jimmy is right.....protection, i.e. good technique is better than cure.
 
#6
Great piece of info. muscle glides or muscle gliding are new techniques being used used more frequent in modern medicine. I myself have used them on my neck and shoulder with great results. This use is in keeping with that sort of information.

In most of the information I personally give and talk about, a lot of It can be seen in muscle glides, body mechanics etc to improve or incorporate in modern playing techniques. It has to be pointed out...again, no one can prevent Carpal Tunnel Syndrome, especially if you use your hands. CTS will form and present itself over time as a matter of course, consider it a design flaw based on use and age....it was never ever evolved to do what we use it for and never for the length of time we can now expect to live to. What we can do though is Lessing it's effect on use, and as Jimmy says technique will also help with that...but some techniques still being taught will contribute to hasten the effects of CTS, not minimise it.
This is a contentious point because it is subjective, it is based on over all hand use....playing bass may not be the problem, it may just be that playing the bass highlights a problem....so of you never played bass the problem would not present itself.
This could be the same for any instrument, keyboard, sport etc that asks you to commit to practice or training.

So great info and thanks for the link, I have book marked it and when I up-date the Health Related sticky I will be sure to include it.
 
#7
fearceol said:
A big slainte (dont know how to put the fada over the "A" in "slainte" :hmm:) to you too !!
Click to expand...
How to put the fada (á) in Sláinte

In Windows, follow this sequence to get to the "Character Map" utility:
START > All Programs > Accessories > System Tools > Character Map

When you get to the System Tools folder, you might want to copy "Character Map" to your desktop, IF you need to insert unusual characters frequently (just right-click "Character Map" from the list and drag it onto your desk top, choosing the COPY option).


I'm not sure which font TalkBass posts use, probably Arial. Open Character Map and choose the Arial font. Click on the á character and then click the Select button. Now you can Paste it into the word you're typing in your TB post, word processing document or whatever.


OR THE EASY WAY:
Use Google to search the word "slainte". Look through the list of links until you find one containing the correct spelling "Sláinte" with the fada. COPY that word and simply PASTE it into your post. Ta-DA! :D
 
#9
Thanks for posting this. I finally went to see a doctor this week about the numbness in my hands and was diagnosed with CTS. I've been looking into stretching techniques and I'll add this to my list of videos to check out.

I do computer work so that is most certainly the cause, but picking up my bass causes it to flair up if I'm too lax with my hand positions.

I was warned that surgery may be the only way to fix it and I really don't want to go down that path if I can avoid it!

Thanks again!
 
#10
Thanks, guys. Like you, I'm a firm believer in "An Ounce of Prevention is Worth a Pound of Cure" so I studied Bass Ergonomics online carefully before buying my bass back in May (including the insights of our own Fergie Fulton). I've tried to implement what I learned right from the start:

Keep both wrists as straight and relaxed as possible. For me that means floating thumb technique for the right hand, and I intend to start playing with the bass strapped on a bit higher than usual - with the neck tilted at a distinct angle (high headstock). Also, I rotate the bass toward my right side, so if viewed from overhead, the neck is not pointing straight out to the side (9:00) but at an angle around 10:30.

I try not to exert too much pressure in fretting or in plucking, but haven't mastered either yet. I watched vids showing how no thumb at all is needed for most fretting, and though I don't have a ramp, I keep that concept in mind to help me use a simple resting downward stroke (toward the face of the body) rather than the more intense upward plucking that comes from my guitar work.

I'm learning to play via Ed Friedland's excellent Hal Leonard Bass Series (3 books and 3 CDs set). Ed suggests fretting 1-2-4 while learning the first positions (rather than 1-2-3). I questioned that at first, but Ed answered my question right here on TB :eek: and now I'm comfortable with it. I can shift out of it when I need to, but find that 1-2-4 is preferable in most cases. Who knew...? :D Ed's a good teacher.

I bought a great padded strap that stretches/bounces slightly and has relieved the growing pain in my left shoulder. It's the Neotech Mega Bass Strap ($30). Try one from Amazon.com. It ships free, and if it fails to meet your expectations, they'll pay to return ship it.


I have two unique issues to overcome:

1. I'm old enough to be feeling some of the joint/skeletal consequences that people in their 20s don't understand (yet).

2. I have matching fretted and fretless basses; the top edge of the rear bout (the edge that contacts my right wrist) is not eased (or scalloped or scarfed) at all, the way many basses are. In other words, instead of the face softly curving over the top to meet the back of the body, mine has a distinct EDGE where face meets side of body - and that "corner" exerts pressure on the inside of my wrist. Not good.

I've been wearing a tennis sweat band to cushion the wrist and it helps a LOT, but I shouldn't have to do that. The finish is a satin polyurethane, and I'm thinking about sanding off that face-side edge (a lot) and refinishing with a wipe-on satin poly over the best stain match I can manage.

SO, WHAT ELSE CAN I DO TO KEEP FROM ENDING UP IN A WHEELCHAIR (JUST FROM PLAYING ELECTRIC BASS) L:DL!
 
#12
When having inflammation, wear wrist braces in bed at night. It keeps your hands from folding in while you sleep, and will allow the inflammation to go away. Works for me when my CT acts up. You can get them for about a quarter of the cost from ebay sellers.
 
#13
+1 for the Neotech Mega Bass Strap.
I replaced all my straps with them and they really do help take the load off your shoulder and better distribute the weight.

+1 for wearing wrist braces at night. I think my wrists/hands have been bothering me more since speaking with my doctor (now that I'm so focused on it) but hopefully making changes at work and playing and using the braces will help in the long run.
 
#14
Fellas, this is perhaps the best advice you'll ever get regarding Carpel Tunnel Syndrome operations. If you already have CTS or Trigger Finger, GO TO Invalid Link Removedand read about the ENDOSCOPIC procedure (one tiny hole instead of a big scar).

My former wife suddenly developed a malady known as "Trigger Thumb". The first joint of her thumb would just lock into place sometimes, and she couldn't unlock it. As time went by, it happened more frequently and became very painful. I just happened to hear a local radio ad for Dr. Dolf Ichtertz and called to inquire. Prior to that, we had been warned that an operation costing thousands of dollars was needed, it might not be very effective, and it would leave a considerable scar.

PHOOEY!

Doctor Ichtertz (sounds like ICK-Turts) handled the procedure as a one-hour office visit and charged us $1,500, I think (7 or 8 years ago). Instead of slicing her open, he made a little 1/8" hole in her skin and inserted what looked like a crochete needle (small knitting needle with a hook on one end). He poked around, located the problem and gave a little tug. DONE DEAL! :eek:

Gave my wife a band-aid and sent her home. After two weeks, she was good to go. The same procecedure works for Carpel Tunnel Syndrome. In fact, it was developed for CTS and happens to work with Trigger Finger (and other tendon problems, I'll bet).

Invalid Link Removed and then research to see who does the Endoscopic procedure in your area.
 
#19
Good exercises . . . I'm actually trying to figure out a gentler set of stretches, I also need to dial in better technique, but It all helps.

I'm finding playing with less tension and pressure is a huge help to increase stamina, but I'm still dialling in technique to suit, esp things like slap etc, that I've yet to 'get' fully.
 

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