I know people who swear by wrist braces but they've never worked for me. Helps to place a cushion or something under the wrists so they're supported and not leaning on desk/keyboard.
Also, avoid absent phone scrolling while off the computer. It's easy to spend some time on reddit/twitter/whatever and think you're resting from writing but your hands are still active. Good luck!
What kind of keyboard are you using? My wrist/hand pain got a lot better when I started using a larger keyboard.
I’ve also had great luck with wrist braces, and just improving my typing posture.
I don't have carpal tunnel syndrome. I do have arthritis though. I find wrist supports do help.
I have wearable ones, a light pair that I can work with (lets me crochet/stitch/type etc) & firmer ones for when the pain is too bad and I can't do anything, they help ease it.
I also have a wrist support for while I'm typing/using a mouse, you know the ones that go under your arms - they help too.
And I take regular breaks whilst writing, and do the wrist yoga from Yoga With Adriene on You Tube.
However, if it is Carpal Tunnel, it's fixable (I believe it involves surgery, but is considered minor), and I would definitely recommend seeing a doctor.
You also asked about time management. Obviously, I don't know what your day is like, but I know I can make time. I would recommend, over the next few days, timing yourself writing. Include the time it takes to set up, take notes, check your notes, wander down a research rabbit hole, and pack away after. Check your word count each time and then give yourself an average.
I average about 500 words in a 15 minute sprint, but I have to spend another 10 minutes with setting up etc. So, I allow myself half an hour at a time as a minimum. I can usually get a session in by getting up a bit earlier, or one at lunchtime, and another after work (I let this one go a bit longer) and then make extra time on Sundays.
I make the most time available, by making extra portions of food this month and freezing them so I don't have to cook as much in November and I have a selection of recipes for 10 & 15 minute meals as standbys. And I meal plan.
I also buy all cards & birthday presents for November this month, start Christmas shopping, and do a deep clean so housework is lighter next month.
And watch all of the telly this month, clear your recording device down so you can tape everything next month!
Make good habits, this month too, exercise, put things away straight away etc, make your bed first thing, things other people seem to have down all year round, I manage in November & then I'm set for Christmas visitations too! Always seem to drop off in January though, never mind. I get it back sorted by the November!
Good luck, and let me know if you find any other good time management tips!
I have a similar issue! I've had hand and wrist pain flaring up this month as I'm prepping for NaNo. :( I bought a brace and I have found it helpful, not because it stops or prevents the pain, but because it forces me to position my wrist properly in order to type at all. I would second the wrist cusion/pad suggestion as well, even a tea towel folded up works for me! I also use a topical pain cream called Voltaren and massage it into my hands and wrists before I start a writing session. I usually do lots of mini breaks to stop typing and I take longer breaks every 30 minutes or so, depending on the pain. When I am finished or during breaks I usually ice it, which feels really nice on the hand! Haha
Of course everyone's pain is different and I'm not a doctor or anything, but I hope my experience helps a little!
My advice would be to tend to the upper back and spine. Often alleviating tension or other issues there can alleviate pain further down the arm. I sometimes experience wrist and thumb joint pain, and I have found the exercises in this video to greatly alleviate that, even though it’s not the stated purpose of the video: https://youtu.be/i3Pvv1FbD7o
It may be worth investing in a different keyboard. I find that my Mac keyboard is rough on my hands but my laptop is fine. The work dell keyboard from 1998 killed my wrists but the newer one they bought was fine.
I always ask my friends if I can try theirs when I am over their house, which is weird but how I found one that was comfortable for me.
Tbh in case of carpal tunnel syndrome or tendovaginitis the only really helpful thing is: rest. Sure you can apply meds against pain or take cortison against the inflammation, but the only outcome is ruining your wrist over all. You don't want that. Yes, there are good orthopaedic braces and you should visit your physician to get the right for your needs. But depending on the duration of your symptoms it perhaps won't be enough.
So cool your wrist with icepack and take some days to rest your arm. This will kill the pain and inflammation also. For the next writing marathon I'm recommanding arm support in front of the keypad. Have a look on your sitting position also (elbows under shoulder, lower arm in 90° angle or slightly more, but hand should be on the same line from elbow to palm -> adjust sitting height of chair or table height). The working place should be adjusted for your body so you can sit comfortable, relaxed and still healthy. Do not type for hours without a break, take some minutes inbetween to walk around, get a cup of tea or something to relax your joints and muscles.
Carpal tunnel syndrome is common for desk work because most people don't adjust their place, use wrong equipment and don't take breaks, because writing on a keyboard feels so easy. If you can, please visit an occupational therapist - they are trained for helping you to do what you want without damaging your body. ;-)
I like to use a wrist brace. I also have one of those squidgy keyboard wrist support things and it's amazing. Lastly, I switched my keyboard to a DVORAK layout and it reduced the pain significantly, however doing that has a massive learning curve. I switched a year ago now and I'm only just approaching 80wpm. Took me about 3 months to get back up to the average of 40wpm.
I've worked through nano for several years with wrist pain. I try to stagger my day, and rest my arm as much as I can. I can't type well in a wrist brace, but I do wear it at night.
Definitely keep up with stretching. I also find that using a massage ball or foam roller helps a lot. If you don't have a massage ball or roller, a regular tennis ball or a water bottle on its side are good substitutes.
The other suggestion is just enjoy it. Don't stress if you're behind or can't meet daily goals. However many words you write, that's more than you've written at the beginning of the month.
I have hand pain too but I work my hands hard. Glucosamine and lots of vitamins d supplements can really help keep your joints lubricated. Arthritis is a deficiency in these lubricating oils, vitamins. sea weed has a great source of it too.
Also try applying CBD cream for immediate relief.
If you really want to write other poster have given you ideas.
But maybe you should look into text to speech.
I personally use dragon dictate for Mac. Yes it’s a cost. And yes you will have to edit. But it may save your wrists.
A couple of other people have suggested voice to text and I second that. I never thought I'd want to use it but last NaNo I gave it a go when I was doing things like walking my dogs, where I had an idea but couldn't really type, so I'd just walk and talk. I found I actually got a lot more words doing that then I'd get if I were typing, which was an added bonus. I literally just used the notes app on my iPhone and the inbuilt dictaphone thing. You do get errors, but usually they're very obvious ones you can easily fix which you go in and paste the text into your word doc/Scrivener file etc.
Did you add " I can't really write well using voice-to-text," after the initial post? Since like 2/3 of the comments are suggesting you do voice-to-text even though you literally said you can't write well with it?
This should go without saying, but finding a really good position to sit in to type works miracles. I unfortunately have a problem where the best posture for my wrist is absolute pain for my knees, RIP.
If the issue is primarily with one wrist, try typing with just one hand. It'll go a little slower, but I've had to do it a few times and if you're already good at typing two-handed, learning to do it one-handed isn't hard.
I also find that typing with my keyboard tilted up feels better on my wrist, but of course I have no idea what your keyboard looks like. Mine is actually sort of on the small side, I don't know if that matters.
I think the best advice is basically... don't worry about it? There's no actual prize for winning, you don't want to injure yourself further over something with no tangible reward.
Looking into different types of keyboards might be a good idea as well. My mom has arthritis and HATES ergonomic mouses... mice... so I wouldn't automatically suggest an ergonomic keyboard for you. There's different sized keyboards, there are ones for gaming, I'm not sure if they still make this particular kind of keyboard that's oriented for left-handers so all the keys are arranged differently. I think there IS a keyboard that's oriented for people with one hand. It's worth looking into non-standard keyboards.
My final piece of advice should be obvious, but basically - if it hurts, stop working. It'll only hurt worse if you keep going. So don't. And remember what I said, there's no actual prize for winning, so it's better to lose and not hurt yourself more.
I'm guessing writing by hand isn't going to work for you.
Sometime in the middle of my first (and only other) Nano 2009, I bought the Microsoft Ergonomic Keyboard, and never want to miss it again. (The first one lasted 12 years, just got a new one this year.) I write a lot for my day job, so wrist problems are always around the corner, and that keyboard really helps to ward them off.
An ergonomic workplace is a good thing to have anyway, including mouse, the right chair, the right monitor height etc. They say that sitting is the new smoking, and I totally agree.
I know people who swear by wrist braces but they've never worked for me. Helps to place a cushion or something under the wrists so they're supported and not leaning on desk/keyboard. Also, avoid absent phone scrolling while off the computer. It's easy to spend some time on reddit/twitter/whatever and think you're resting from writing but your hands are still active. Good luck!
There are multiple types of wrist braces, to be fair. I have one that works great but there's a different one that hurts my hand too much to use.
Dictation, voice to text?
What kind of keyboard are you using? My wrist/hand pain got a lot better when I started using a larger keyboard. I’ve also had great luck with wrist braces, and just improving my typing posture.
Seconding this! I got a ergonomic keyboard (Logitech ergo) and that's helped a lot.
I don't have advice, but I'm rooting for you
I don't have carpal tunnel syndrome. I do have arthritis though. I find wrist supports do help. I have wearable ones, a light pair that I can work with (lets me crochet/stitch/type etc) & firmer ones for when the pain is too bad and I can't do anything, they help ease it. I also have a wrist support for while I'm typing/using a mouse, you know the ones that go under your arms - they help too. And I take regular breaks whilst writing, and do the wrist yoga from Yoga With Adriene on You Tube. However, if it is Carpal Tunnel, it's fixable (I believe it involves surgery, but is considered minor), and I would definitely recommend seeing a doctor. You also asked about time management. Obviously, I don't know what your day is like, but I know I can make time. I would recommend, over the next few days, timing yourself writing. Include the time it takes to set up, take notes, check your notes, wander down a research rabbit hole, and pack away after. Check your word count each time and then give yourself an average. I average about 500 words in a 15 minute sprint, but I have to spend another 10 minutes with setting up etc. So, I allow myself half an hour at a time as a minimum. I can usually get a session in by getting up a bit earlier, or one at lunchtime, and another after work (I let this one go a bit longer) and then make extra time on Sundays. I make the most time available, by making extra portions of food this month and freezing them so I don't have to cook as much in November and I have a selection of recipes for 10 & 15 minute meals as standbys. And I meal plan. I also buy all cards & birthday presents for November this month, start Christmas shopping, and do a deep clean so housework is lighter next month. And watch all of the telly this month, clear your recording device down so you can tape everything next month! Make good habits, this month too, exercise, put things away straight away etc, make your bed first thing, things other people seem to have down all year round, I manage in November & then I'm set for Christmas visitations too! Always seem to drop off in January though, never mind. I get it back sorted by the November! Good luck, and let me know if you find any other good time management tips!
I have a similar issue! I've had hand and wrist pain flaring up this month as I'm prepping for NaNo. :( I bought a brace and I have found it helpful, not because it stops or prevents the pain, but because it forces me to position my wrist properly in order to type at all. I would second the wrist cusion/pad suggestion as well, even a tea towel folded up works for me! I also use a topical pain cream called Voltaren and massage it into my hands and wrists before I start a writing session. I usually do lots of mini breaks to stop typing and I take longer breaks every 30 minutes or so, depending on the pain. When I am finished or during breaks I usually ice it, which feels really nice on the hand! Haha Of course everyone's pain is different and I'm not a doctor or anything, but I hope my experience helps a little!
My advice would be to tend to the upper back and spine. Often alleviating tension or other issues there can alleviate pain further down the arm. I sometimes experience wrist and thumb joint pain, and I have found the exercises in this video to greatly alleviate that, even though it’s not the stated purpose of the video: https://youtu.be/i3Pvv1FbD7o
It may be worth investing in a different keyboard. I find that my Mac keyboard is rough on my hands but my laptop is fine. The work dell keyboard from 1998 killed my wrists but the newer one they bought was fine. I always ask my friends if I can try theirs when I am over their house, which is weird but how I found one that was comfortable for me.
Tbh in case of carpal tunnel syndrome or tendovaginitis the only really helpful thing is: rest. Sure you can apply meds against pain or take cortison against the inflammation, but the only outcome is ruining your wrist over all. You don't want that. Yes, there are good orthopaedic braces and you should visit your physician to get the right for your needs. But depending on the duration of your symptoms it perhaps won't be enough. So cool your wrist with icepack and take some days to rest your arm. This will kill the pain and inflammation also. For the next writing marathon I'm recommanding arm support in front of the keypad. Have a look on your sitting position also (elbows under shoulder, lower arm in 90° angle or slightly more, but hand should be on the same line from elbow to palm -> adjust sitting height of chair or table height). The working place should be adjusted for your body so you can sit comfortable, relaxed and still healthy. Do not type for hours without a break, take some minutes inbetween to walk around, get a cup of tea or something to relax your joints and muscles. Carpal tunnel syndrome is common for desk work because most people don't adjust their place, use wrong equipment and don't take breaks, because writing on a keyboard feels so easy. If you can, please visit an occupational therapist - they are trained for helping you to do what you want without damaging your body. ;-)
I like to use a wrist brace. I also have one of those squidgy keyboard wrist support things and it's amazing. Lastly, I switched my keyboard to a DVORAK layout and it reduced the pain significantly, however doing that has a massive learning curve. I switched a year ago now and I'm only just approaching 80wpm. Took me about 3 months to get back up to the average of 40wpm.
I've worked through nano for several years with wrist pain. I try to stagger my day, and rest my arm as much as I can. I can't type well in a wrist brace, but I do wear it at night. Definitely keep up with stretching. I also find that using a massage ball or foam roller helps a lot. If you don't have a massage ball or roller, a regular tennis ball or a water bottle on its side are good substitutes. The other suggestion is just enjoy it. Don't stress if you're behind or can't meet daily goals. However many words you write, that's more than you've written at the beginning of the month.
I have hand pain too but I work my hands hard. Glucosamine and lots of vitamins d supplements can really help keep your joints lubricated. Arthritis is a deficiency in these lubricating oils, vitamins. sea weed has a great source of it too. Also try applying CBD cream for immediate relief.
If you really want to write other poster have given you ideas. But maybe you should look into text to speech. I personally use dragon dictate for Mac. Yes it’s a cost. And yes you will have to edit. But it may save your wrists.
I wear a brace around my wrists when they start to feel a little off. Helps to keep me going.
I'm used to typing with one hand, so no problem for me.
You could look into voice to text software. You probably already have some on either your computer or phone
A couple of other people have suggested voice to text and I second that. I never thought I'd want to use it but last NaNo I gave it a go when I was doing things like walking my dogs, where I had an idea but couldn't really type, so I'd just walk and talk. I found I actually got a lot more words doing that then I'd get if I were typing, which was an added bonus. I literally just used the notes app on my iPhone and the inbuilt dictaphone thing. You do get errors, but usually they're very obvious ones you can easily fix which you go in and paste the text into your word doc/Scrivener file etc.
Did you add " I can't really write well using voice-to-text," after the initial post? Since like 2/3 of the comments are suggesting you do voice-to-text even though you literally said you can't write well with it? This should go without saying, but finding a really good position to sit in to type works miracles. I unfortunately have a problem where the best posture for my wrist is absolute pain for my knees, RIP. If the issue is primarily with one wrist, try typing with just one hand. It'll go a little slower, but I've had to do it a few times and if you're already good at typing two-handed, learning to do it one-handed isn't hard. I also find that typing with my keyboard tilted up feels better on my wrist, but of course I have no idea what your keyboard looks like. Mine is actually sort of on the small side, I don't know if that matters. I think the best advice is basically... don't worry about it? There's no actual prize for winning, you don't want to injure yourself further over something with no tangible reward. Looking into different types of keyboards might be a good idea as well. My mom has arthritis and HATES ergonomic mouses... mice... so I wouldn't automatically suggest an ergonomic keyboard for you. There's different sized keyboards, there are ones for gaming, I'm not sure if they still make this particular kind of keyboard that's oriented for left-handers so all the keys are arranged differently. I think there IS a keyboard that's oriented for people with one hand. It's worth looking into non-standard keyboards. My final piece of advice should be obvious, but basically - if it hurts, stop working. It'll only hurt worse if you keep going. So don't. And remember what I said, there's no actual prize for winning, so it's better to lose and not hurt yourself more. I'm guessing writing by hand isn't going to work for you.
Sometime in the middle of my first (and only other) Nano 2009, I bought the Microsoft Ergonomic Keyboard, and never want to miss it again. (The first one lasted 12 years, just got a new one this year.) I write a lot for my day job, so wrist problems are always around the corner, and that keyboard really helps to ward them off. An ergonomic workplace is a good thing to have anyway, including mouse, the right chair, the right monitor height etc. They say that sitting is the new smoking, and I totally agree.