Extensor exercise uses a 60 cm length of Peach resistance SanctBand (I bought this from OrthoCanada, OC-9006).
Sleeping with arms in weird positions or with arm under pillow can make cubital worse
definitely seems to help
The foam ball I use for hand ex is 60 mm / 2.45 in, uncompressed
the everlast “rubbery” ones, despite being marketed as hand strengthenrs, don’t feel right compared to what Ryan told me to look for.
Poisson's ratio - Wikipedia is wrong. they don’t change volume
Email Jan 10, 2022 from My doctor.
she suggested this:
now not totally sure about this. similar to the nerve glide stretches
draft dated jan 20, talking about hands still in pain.
Should investigate ways to do the “pulling” exercise Ryan suggested.
kettlebells
did something with my hand - I think either stretching an elastic, or lifting groceries - very fickle pain
have only gotten to wrist exercises 1-2 days a week. trying to spread it out - one arm per day kind of thing - because I usually get home late and it’s hard to make time for all the different types.
Did some really solid exercise the last few days. put on some TWiV and zoned in for an hour. it’s easier to remember to make it a priority when you’re in a bit of pain
feel like while the exercises I was given were great for my hands / wrists / etc, my upper arms and shoulders are weak
some really fantastic exercises in this sheet that doesn’t need special machinery
Shoulder-strengthening-exercises-Patient-advice-sheet.pdf (1.3 MB)
nhs physiotherapy / keyword “strengthening”
seem to be great resource - seen lots of good sorts of ‘doctor handout pamphlets’ from them
typed a lot this week, no issues of note. hadn’t kept up with exercises because I was crazy busy.
things were still fine on friday, but then it seems I slept in a strange position, and my right elbow, forearm, and wrist has the classic dull cold feeling and also “pinches” often.
in reaction to today’s finding, looking for wrist and elbow braces for sleep.
Our braces and supports are designed to be worn only while you’re awake. They should not be worn while you are sleeping, and should be removed before you go to bed. The exceptions to this are the Tensor™ Night Wrist Sleep Support and the Tensor™ Plantar Fasciitis Sleep Support. Both are designed specifically to help provide a restful sleep for people experiencing wrist or foot pain. But as always, please consult with your physician for recommendations.
buying two of those tensor night wrist braces.
elbow brace.
Orthocanada has a cubital tunnel brace. fairly expensive. for future reference, upper arm/bicep is 10.5" circumference, so I’m going for the medium size.
a little concerned about buying these random elbow splints you can find on Amazon.
positioning:
reason I don’t sleep on my back is because moonlight / street lights shine in window. need a blackout curtain.
There are numerous studies in the literature that describe correlations between sleep positioning and carpal tunnel but actually, any of the peripheral nerves are subject to it. It all depends on how you sleep. We now know that low magnitude compressive stress applied to a nerve over a long period of time may cause significant changes secondary to impairment of blood flow, alteration in nerve conduction, and altered axonal transport. We have all heard about the relationship between carpal tunnel and how we sit at our computers all day. Consider how long we may maintain stress to a nerve when we are in a deep sleep and static position for up to 6-8 hours.
- Consider sleeping on your back with your arms at your sides or on pillows to keep your elbows and wrists in an ideal position. Do not fold them across your chest.
last tuesday I had a deadline and was able to just lean in and power through writing a talk. Typed from . I love being able to do that. didn’t have any real issues with hands at that time.
I typed a lot on mon, tues, wed; used Kinesis the whole time, worked great. the keypad on the k860 is starting to get annoying - a tenkeyless version of it would probably be great. Michael Smith at work has a keyboard that looks like it’ll work for me. I think it’s a sculpt (now by Incase Designed By Microsoft – Incase.com or Matias Sculpted Ergonomic Keyboard)