SELF MASSAGE FOR CARPAL TUNNEL SYNDROME

So, the bit you've all been waiting for...how to treat the immediate pain!

Remember from a previous diagram where the sternocleidomastoidal (SCM) muscle is? Attaches collarbone nobble in the centre, and then right behind the ear. Well, the (front) anterior scalene is right underneath this muscle against the neck vertebrae . To do this, grip the SCM between your fingers and thumb, then let go with your thumb and with your fingers pull the entire SCM toward the windpipe. This allows you to get access to the anterior (front) scalene. Press in hard against the vertebrae and slide - skin and all - approx 1 inch towards the side of the neck. Repeat this movement all the way up the SCM to the ear. You will not experience pain unless you hit a trigger point which can be extremely painful. When finding a trigger point repeat the process on that point up to six times.








The middle scalenes are located on the side of the neck without being hidden under other muscles. So, without the grabbing part mentioned for the anterior scalenes (ie. just using the slide with fingers) start at the base and move up the neck. You can come back 6 - 8 times during the day and repeat the process. Each time will be easing and retraining these muscles. If you cannot change the cause of the stress to your scalenes (eg. teaching, painting or coughing) then this may need to become a life habit you incorporate into your daily routines.









The (back) posterior scalenes are found not on the neck but, rather on the shoulder.  From the front, stick two fingers into the depression where the trapezius muscle attaches to the collarbone. Push down and move towards your throat keeping parallel to the collarbone. Once again the movement is only for approx 1 inch and should move skin and all. The boneiness you feel under your fingers is the top surface of your first rib. The posterior scalene is the primary place for trigger points.







To do this massage successfully your finger nails need to be cut and filed as short as possible, preferably to the quick. These muscles are among some of the most difficult to find and treat, but any massage you give them is highly beneficial. It may be advantageous for you to find a remedial massage therapist who can guide you. Having experienced it once you'll then be able to self-massage more effectively.

Feel free to ask any questions. Or just let me know how this goes for you.
Grateful for the opportunity to share with you.







Diagrams taken from "The Trigger Point Therapy Workbook" by Claire Davies

CARPAL TUNNEL SYNDROME...PART 2

So, why do our scalenes give us problems?

Although the scalenes help stabilize and flex the neck, their main job is to raise the upper two ribs when you inhale. They normally work pretty hard and constant, however,...

~ if you breathe from the upper chest rather than from the diaphragm, have a bad cough, asthma, emphysema, or even just a common cold, it puts a lots of extra stress on these muscles.
~ Falling prey to anxiety causes the tightening of the diaphragm that makes one breathe from the upper chest.
~Raising the arms for long periods, or carrying loads that are too heavy creates stress that, overtime, can cause our scalenes to shorten and develop trigger points - contraction knots in the muscle fibres.

~Car accidents or a fall often give us whiplash. This violent movement creates lots of havoc for scalenes.
~Forward head posture created by slouching, or sitting in front of a computer for too long (I am pulling mine back as we speak)

Step 1 in healing your scalenes is to determine why your scalenes are giving you 'grief'. Then you can look for ways to change your habits and, thus, reduce the cause and burden they must continually endure.

Step 2. Coming tomorrow :)










Trigger Point diagram taken from "The Trigger Point Therapy Workbook" by Claire Davies

Carpal Tunnel Syndrome

What is Carpal Tunnel Syndrome?
The carpal bones are found in the wrist, along with ligaments and fibrous tissues keeping them all together. Through the middle is a tunnel through which the median nerve and several tendons pass. If this tunnel becomes swollen then pressure is brought to bear on the enclosed nerves and tendons.

Numbness and tingling in the hands is the most common sign of carpal tunnel syndrome as these are signs of nerve compression. In dealing with carpal tunnel syndrome, the carpal tunnel is not usually the originating source of the problem, but rather a secondary. Thus when surgery is performed on the carpal tunnel, the symptoms are reduced but the cause is not gone and so symptoms flares up elsewhere.
The best place to start is with the thoracic outlet at the base of the neck. The size of the thoracic outlet is shortened when 'trigger points' - a contracted knot in the muscle fibres - shortens the scalene muscles. These muscles are located in the front of the neck and aid us, primarily, in breathing. When shortened they raise the first rib up against the collarbone and thus constrict on the nerves and blood vessels that pass through them, which causes numbness and tingling in the hands and fingers. Other muscles throughout the shoulder, upper arm and forearm can also compress on the nerves and blood vessels causing, or adding to, the numbness and tingling. But let's start with the Scalenes... they are a primary offender!

Does this sound like your pain patterns? 

If so, please let me know so that I can give you some things you can do to start relieving it yourself.

Symptoms diagram taken from "The Trigger Point Therapy Workbook" by Clair Davies