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November 17, 2013 posted by

Carpal Tunnel Syndrome: Prehab/Rehab

Carpal Tunnel Syndrome: Prehab/Rehab

Carpal tunnel syndrome is an overuse injury we get because in our daily lives we flex our hands and fingers constantly and, basically, only extend them to let go, which creates a dangerous muscle imbalance. Fortunately it’s relatively easy to prevent. Once you have it, as usual, the situation is worse but it can be controlled with these exercises. I had one client whom, after multiple cortison shots and a surgery, neither of which had permanently fixed her CTS, was able to become pain free, and keep it that way, after doing these exercises for only 3 weeks.

These are not exercises you need to do all the time. Once you extensor strength is up to speed you can just do them enough to maintain that strength, which can be accomplished in one or two 5 minutes sessions per week.

Now for the challenge  numbers. First number  after activity is challenge goal. Next is what I did yesterday (# for the challenge total) [#s I’ve done on weekend challenges, which don’t count towards totals)]. I’ve also added links (highlighted) which lead to (hopefully-informative) posts about the given challenges as they were all chosen for a reason.

Steve’ 53rd Birthday Challenge

Join the Challenge and win stuff!

Beachbody Workout of the Day

P90X3 X3 Yoga – You wish this was already available, don’t you?

Synopsis – Lots of ticking stuff off.  Hardly a given but I have a chance of ticking the entire list. One big challenge left to go.

The Big Days/Weekends

The Santa Barbara 53

5 First Ascents & 50k on single speed

Magnificent 7 & Terrible 2

5 Routes, 3 Trails, 6 Summits on Mt Olympus

25hours of Frog Hollow

Lift 530,000 pounds

Climb 53 Routes and eat 5 Fritters

World’s Fitness Champion trial run: 53 miles cycling, 5.3 miles running, 5.3 miles hiking, 530 push-ups, 530 jumping jacks, 530 leg lifts, 530 crunches, 5.3 miles of rowing, 5,3 miles of elliptical, 5 climbing routs, 53,000 pounds lifted (bench, row, pull-downs, curls, triceps ext)

Reading & questions answered: /2809 (53/day) –   5 & 0 (457 questions and 2,320 pages) Read nothing that counts. At least I have a trip coming up.

Nutrition:
Servings of Shakeology: /53 – 1(47) – w/ water 
Days of Ultimate Reset: /5.3 0(3.3)
Days taking supplements: /53 – 1(47)
Days of no alcohol: /53 – 1(43)****
Days of no meat: /53 – 1(47)
Coffee Cycles: /5.3 – on final round
King Pin fritters: /5 0[5]

Exercise:
Beachbody workouts: /53 –2(50)
Push-ups: /5300 – 300(5,020)
Jumping jacks: /5300 – 100(4,900)
Leg lifts: /5300 – 500(5,270)
Crunches: /5300 – 100(4,770)
Ab Ripper X Moves: /5300 – 100(4700) [110,900]
Beast back day: /53,000 lbs. 0(54,000) [129,200]
Beast chest day: /53,000 lbs. 0(53,000) [59,700]
Beast shoulder day: /53,000 lbs. 0(53,000) [59,800]
Beast leg day: /53,000 lbs.   56,000 (56,000) [125,500]
Beast arm day: /53,000 lbs. 0(53,000) [68,100
P90X2 functional warm-up: /53 –2(50)
Running drills: /53 – 2(49)

Neuro-integrating stretching: /53 – 2(50)
Iron Mind gripper and extensor band reps: /10600 400(9830)
Breath hold sessions: /53 – 2(52)
Stabilizer sessions: /53 – 2(52) 
Internal Organ Training: /53 –  1(50)

5.11 Climbs: /5 2(6) [5] climbs under 5.11 [53]
5.12 Climbs: /3 1(2) [1]
5.11 Boulder transverses: /5 – 0(5)
5.12 Boulder transverses: /3 – 0(2)
Campus board movements: /530 – 0(531)
Climb-specific pull-ups: /530 – 40(540)
Cycling on road bike: /53 miles 0(30) [74]
Cycling on mountain bike: /53 miles 0(54) [100, 105]
Cycling on cyclocross bike: /53 miles 0(46)
Cycling on time trial bike: /53 miles 0(53)
Cycling on fixed gear bike: /53 miles 25(43)
Cycling on single speed bike: /53 miles 0 (54) [30]
Cycling on tandem bike: /53 miles 5(23)
Hiking: /53 miles  0(56) [10]
Running: /53 miles 0(53)
30 minutes of rowing: /5 times 0(5)
30 minutes of elliptical: /5 times 0(5)
30 minutes of swimming: /5 times 0(0)
Hours of travel 0(47)

Family:
Tasks for his wife: /53 – 3(51)
Chores around the house: /53 – 3(53)
Tasks for his dogs: /53 – dogs are basically sidekicks so this one’s a freebie

Other:
Blog posts: /53 – 1 (48)
Team Beachbody Instructional Videos: /5 0(7)
Team Beachbody Video Chat /5 0(7)
Days keeping these stats: /53 – 1(47)

ADDED CHALLENGE – GIVE AWAY 53 THINGS 49(49)

A Few Challenges of Yore

2000 – 40 Days of Hell
2003 – Get Back To Reality
2006 – This is Gonna Hurt
2007 – My Blood Must Be Fully Replaced Each Year
2010 – Birthday Tribute from 67 friends
2012 – Making Lemonade

5 Comments

  • Really hoping we get one for golfer’s elbow!

    • Adam, yes there will but doing these exercise will help quite a bit with golfer’s elbow, as will the shoulder moves here:

      http://steveedwardsfitness.com/the-one-workout-every-one-should-do/

      That, too, is an overuse injury due to imbalance, so you’ll work on arm and shoulder muscular balance and then do some stretches for the elbows. Coming sometime fairly soon.

    • Thanks Steve! I’ll need to work the extensors and looks like I’m going to need to go back to doing some P90X2 stuff!

  • Do you have anything for Tennis Finger? My index finger/Thumb hurts and I cannot grip anything.

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