MAX Blog

Fitness, Nutrition, Motivation, Results. THE MAX Fitness Challenge

Frequent Questions About THE MAX Challenge and Weight Loss

While there are many reasons that people decide to undertake THE MAX Challenge, the most common is for weight loss. What some people don’t realize, however, is that weight loss is a natural outcome of our program, only one of the many benefits of our structured approach. Incorporating fitness, nutrition, and motivation, our program participants enjoy the challenge that MAX offers and love the life-changing results that they see.

To help get you started, we’ve answered a few of your most common questions about THE MAX Challenge and weight loss below:

  1. What is the best weight loss program?

There are countless weight loss programs on the market that all claim to be the best and the most effective. Most of these programs offer packaged and prepared meals, which may allow you to lose weight but teaches you nothing about how to keep it off.

At MAX, we understand that the best weight loss program combines fitness, nutrition, and motivation. With constantly changing exercise routines, practical support for food preparation, and peer-to-peer support and trainer encouragement, THE MAX Challenge is the ideal option for anyone looking to take control of their health. More than just a weight loss program, MAX is a lifestyle change.

  1. Can you lose 10 pounds in a week?

This is always a difficult question. While it is possible for the scale to drop ten pounds in a week, it is not possible for this to all be actual fat loss. Weight loss is impacted by many factors, from dramatic shifts in eating habits to water loss and retention throughout the day. Remember, what matters most isn’t the number on the scale: it’s how you feel.

  1. How can I lose weight fast in 3 days?

Rapid weight loss is rarely sustainable, so while fad or crash diets may move the scale, they are an ineffective overall weight loss strategy. Instead, your best option when it comes to weight loss is an approach that combines healthy fitness, nutrition, and motivation. For those who notice weight loss in the first few days of THE MAX Challenge, we say to you: keep it up! The best motivation is progress.

  1. Is working out three days a week enough to lose weight?

Regardless of quantity or quality, all exercise has positive effects. For those who have a significant amount of weight to lose, however, regular and intensive workouts provide a better framework for sustained weight loss. Daily exercise, in particular, has shown increased energy, higher motivation, and a better overall sense of well-being in MAX participants.

  1. What are the ten best exercises to lose weight?

The key to weight loss is to meet the client where (s)he is at, and work progressively toward a more challenging exercise regimen. While there is no magical workout to shed pounds, a structured program that engages the entire body in a fun but challenging environment not only encourages muscle gain and fat loss but leads to a sleeker, more toned body.

At MAX, we know that exercises including both strength training and cardio workouts are particularly effective for weight loss. We also take care to avoid repetitive workouts, so there is always something new and different to try. For those interested in our cardio fat loss plan, our simultaneous nutrition education plan maximizes results.

  1. Does a high protein diet help with weight loss?

Any diet plan for weight loss should include healthy, lean proteins from a variety of sources, including lean red meat, poultry, fish, and seafood. Since everyone’s body and tastes differ, our trainers work with each individual participant to create a diet plan individualized to your specific weight loss goals. Since MAX is a lifestyle change as much as a weight loss plan, we also provide information on which foods will support your ongoing weight loss, thus helping you to become an expert in food selection and preparation.

  1. What are effective ways to lose weight after 40?

Online weight loss programs – often targeted specifically to women over the age of forty – tend to offer extremely specific meal plans and exercise routines. Unfortunately, what all these programs lack is a motivational component, which we know at MAX is a key factor to permanent weight loss. From group workouts to trainer feedback to peer-to-peer support, our focus on motivation will ensure that you do not become discouraged. Unlike other diet plans that are too strict or boring to maintain, our supportive environment will make weight loss easy and fun.

About THE MAX Challenge

Choosing THE MAX Challenge provides you with an array of locations to begin your weight loss journey. Gyms and fitness centers offering THE MAX Challenge are located throughout the United States, with a handy map on our locations page allowing you to find your closest facility. Each MAX gym offers the same range of programs and focuses on our three key areas of fitness, nutrition, and motivation. This unique combination will fill in the gaps that you’ve been missing with dieting alone. Easy-to-follow workouts allow you to challenge yourself at your own pace, all with the support of like-minded participants in your community.

For those who need it, discounts are available to reduce the cost of our 10-week MAX Challenge. Of course, the real value of our program is the dramatic results that people experience, from losing weight to gaining self-confidence to discovering newfound energy and vitality for life. In fact, we are so certain that you will see amazing results that we offer a 100% money-back guarantee for those who participate fully in the program but don’t see the results they expect. With tens of thousands of people across the United States have already completed THE MAX Challenge, we know that you can be one of them.

Check out Success Stories to see for yourself how effective THE MAX Challenge has been with our members!


 MaX Compliant Pasta Fagioli RecipeINGREDIENTS:

  • 1 pound ground beef (or your choice of ground turkey, chicken)
  • 1 small onion, diced
  • 1 large carrot, chopped
  • 1 stalk celery, chopped
  • 2 cloves garlic, minced
  • 1 quart of diced tomatoes
  • 1 15 oz can red kidney beans (with liquid)
  • 1 15 oz can white beans (with liquid)
  • 1 15 oz can tomato sauce
  • 1 tbsp white vinegar
  • 1 ½ tsp salt
  • 1 tsp oregano
  • 1 tsp basil
  • ½ tsp pepper
  • ½ tsp thyme
  • ½ pound brown rice pasta (of your choice)


  1. Brown the ground beef in a large stock pot or Dutch oven over medium heat.
  2. Drain excess fat, then add the onion, carrot, celery and garlic and sauté for 10 minutes, until vegetables are tender.
  3. Add remaining ingredients, except pasta and simmer for 50 minutes, stirring often.
  4. Cook pasta al dente in a separate pot.
  5. Add al dente pasta to the pot of soup.
  6. Simmer for 5-10 minutes and serve.

MAX Counts are approximate per 9.5 oz container: 1/3 protein, 1/2 carb, 1/2 fruit

Group Fitness Training, Fitness Challenge

4 Reasons Why Group Fitness with THE MAX Challenge Yields Results!

There’s something profoundly different about working out with a friend or in a group, versus walking into a massive, machine-filled gym. It’s true- how much more likely are you to wake up to go to a class when there are people there waiting for you? How much more likely are you to push yourself when the person next to you is pushing themselves? The fact is, aside from being more enjoyable, group fitness has some serious benefits, all of which can be experienced at THE MAX Challenge.

  1. Higher level of commitment to a fitness program: Working out with a group increases the likelihood that you’ll show up. It’s one of the reasons why we encourage members to commit to a specific class time (to the best of their ability) so that they form relationships with their fellow classmates. You and your fellow members share a common goal – to become healthier, happier individuals while getting through each workout, so it’s easy to form a bond. If these new friends are waiting for you, you’re more likely to skip on the snooze button. You’ll look forward to the positive encouragement and motivation from them, which will reduce the likelihood of missing class, helping you to stay on track.
  2. Group FitnessImproved workouts: There’s no doubt that we tend to push ourselves more when working out with a partner or a group versus working alone. Seeing those next to us pushing themselves motivates us to do the same. A study by the Society of Behavioral Medicine showed that working with a partner, especially in a team format, improved performance, doubling the workout time of those who exercised alone.1 At THE MAX Challenge, teamwork is evident, no matter which center you walk into – yet another reason why our members achieve stellar results.
  3. Mental advantages: Of course, working out produces endorphins, typically referred to as runner’s high, but working out with a group produces endorphins outside or those that are a result of the workout alone. How? Smiling for one (and we do A TON of it at THE MAX Challenge). When you’re in an awesome class with a great group of people and the energy is off the charts, smiles ensue. As a bonus, the elevation to your mood helps you to get through even the toughest exercises. Last, but not least, researchers have found that working out in a group lowers stress by 26 percent and significantly improves quality of life.2 “The communal benefits of coming together with friends and colleagues, and doing something difficult, while encouraging one another, pays dividends beyond exercising alone,” said Dayna Yorks, DO, who served as the lead researcher on the study. We at THE MAX Challenge couldn’t agree more.
  4. Encouragement to try new things: We’ve established that working out with a group leads to a higher commitment to a program, improved workouts, and has mental advantages, but it can also encourage you to step outside of your comfort zone even outside of class. 5K runs and obstacle course races and just a few of the MANY examples of things our members get together to do that at 40, 50, even 60+ years old, never ever thought they’d do, and likely wouldn’t do had they not been part of a group program.

Ultimately, when considering a health and fitness program, it’s best not to go at it alone. As they say, there’s strength in numbers! At THE MAX Challenge, we have a community of members and staff who are ready to help you feel at home and reach those goals that you’ve set for yourself.

Sources: |

Find a MAX Challenge Near You

TIP: By clicking the MAX Challengeicon to the left of the search bar below the site will find your location and list the closest MAX Challenge to you!

The Max Challenge, Weight Loss, NJ

5 Ways to Instantly Improve Your Health and Fitness

We all know there’s no magic pill that leads to weight loss, but there are several things you can do RIGHT NOW to instantly improve your health and fitness.

    1. Water intake: Water is critical to your health and well-being. You should be aiming to consume half of your body weight in ounces. For example, someone who is 180lbs should drink at least 90oz of water per day. Yes, we know, it’s a lot of water, but it’ll ensure you’re adequately hydrated for your workouts and beyond. Water also has a ton of other health benefits – It promotes weight loss, flushes toxins, increases energy and focus, aids in digestion, serves as a natural headache remedy, and makes your skin look fantastic!
    2. Adjust your shopping habits: At THE MAX Challenge, we have a rule about consuming food that contains ingredients we can’t pronounce. Who wants to eat sucradextromaltasole anyway – just kidding, we made that up, but in truth, many of those chemical sounding ingredients are, in fact, chemicals and don’t belong in our bodies. So when you’re in the grocery store, it’s generally best to stick to the outer perimeter of the store. Fresh fruits and veggies, lean meats, eggs, nut milks, healthy carbs like brown rice and sweet potatoes are all excellent choices.
    3. Be strategic about your parking spot: This is an easy one! Next time you go to the store, park towards the back of the lot. There’s instant benefit in upping the steps you take each day. Opting for the steps instead of the escalator or elevator are also great ways to easily increase your physical activity.
    4. Don’t skip breakfast: We can all relate to the morning rush, but breakfast has some serious benefits. It kickstarts your metabolism and promotes energy and focus throughout the day. Studies have linked breakfast to improved concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, and heart disease, as well as helping to control weight gain. A breakfast high in protein can also help reduce cravings for carbs or sugary foods. So tomorrow morning, cook up some scrambled eggs with a side of turkey bacon or opt for a yummy protein shake. Our favorite? 8oz almond milk, 1 scoop vanilla MAX 180 protein, 3 ice cubes, 1 banana, and a tablespoon of peanut butter.
    5. Get a good night’s sleep: Our body needs sleep to function. In fact, sleep is just as important to our health as proper diet and exercise. Poor sleep is strongly linked to weight gain and increases the risk for heart disease and stroke. You should strive for 8 hours of sleep wherever possible. Our advice? Set a time each night to make your way to the bedroom. Even if you don’t fall asleep right away, you’re at least mentally preparing to fall asleep by being situated in the place where sleep ensues.
    1. In the long run, developing healthy habits is crucial. And remember, you just have to get started – once you start doing something every single day, it becomes habit. Incorporating a workout program into your routine is also key to health and fitness success.
Fitness Challenge
The Max Challenge, Weight Loss, NJ

Find a MAX Challenge Near You

TIP: By clicking the MAX Challengeicon to the left of the search bar below the site will find your location and list the closest MAX Challenge to you!

As we discussed last week, most of us spend a large majority of the day hunched forward either driving, working at a computer, preparing meals, writing, folding laundry, etc. This constant forward flexed posture is a set up for neck, back and even shoulder pain. In addition, the majority of exercises we incorporate into our daily routines do not directly focus on our back and neck musculature.
The back muscles can be divided into three different layers: the superficial, intermediate and deep muscles.
The superficial layer of back muscles is composed of the muscles that we can see. Many of the more common shoulder exercises target these muscle groups. In general, these muscle groups function to move the scapula or shoulder bone of the back. The muscles in the superficial layer include:
– Trapezius (traps)
– Latissimus dorsi (lats)
– Rhomboids (major and minor)
– Levator scapulae
– Splenius capitis and semispinalis capitis (neck extensor muscles)
Some common exercises which target this layer include:
– Pull ups
– Dead lifts – with weights or a barbell
– Chin ups
– Overhead pullovers with weights
– Roll outs with the stability ball
– Shrugs
– Weighted rows
The next group of muscles in the back is known as the intermediate layer of the back. This group is composed of the serratus posterior superior and the serratus posterior inferior. These muscles are primarily involved with moving the the upper ribs upwards and the lower ribs downwards during breathing. In addition, they assist with extension and rotation of the back as well as stabilization of the trunk (thorax). This layer is a little more challenging to target given that these muscles primarily function as breathing muscles. However, exercises which extend the back such as superman back extensions may be able to activate these muscles.
The final group of muscles in the back are known as the deep layer. This layer is composed of three different groups of muscles
– Spinotransversalis (splenius capitus and splenus cerivcis)
– Erector Spinae (Iliocostalis, longissimus, and spinalis muscles)
– Transversospinalis (Semispinalis, multifidus, rotators)
In general, all the deep muscles of the back function to move and stabilize the spine. Movements include back rotation, extension, and lateral bending. These muscles are the most overlooked with regard to exercises. Just as time is dedicated to other muscle groups of the body such as the biceps, triceps, shoulders and chest, so to, should time be dedicated to these muscle groups as well.
Some exercises which specifically target these muscle groups include the
– Back extensions or hyper-extensions (Superman)
– Back extensions with simultaneous single arm and leg raises
– Single leg or arm raises on all hands and knees
– Dead lifts
– Back extensions while on a stability ball
The back muscles are a very frequent source of pain and suffering. Often times back pain can be a result of decreased flexibility, muscle imbalances, chronic systemic inflammation, leg length discrepancies, viral illnesses, disc herniation, as well as arthritis. Of course, there are other causes as well, which can range from benign etiologies to life threatening. The majority of back pain though, thankfully is benign.
For most causes of pain, movement rather than rest is the best medicine because movement increases blood flow which flushes out cytokines (substances) which can further drive inflammation. Often times back pain is referred and is actually a result of a problem somewhat removed from the actual site of pain. Usually most acute back pain is self-limited, especially if you continue to move through your pain. With my patients, I often find that immobility and overprotection of the painful area are often the leading contributors to the development of chronic pain.
In addition to movement which includes both stretching and strengthening the painful area, heat, ice, anti-inflammatory medication and TENS units may be beneficial. There is evidence to support the use of certain supplements such as Omega 3 fatty acids, turmeric or curcumin, magnesium, and vitamin D3. While there are various dosing recommendations for each of these supplements it is important that they are tailored to meet your individual needs and that you inform your health care provider what other medications and supplements you are taking to make sure the dosage is correct.
Some topical preparations such as ben gay, ice hot, capsaicin cream, and Bio Freeze may be beneficial as well in alleviating pain. Focusing on proper posture, proper ergonomics at work, while driving and during your daily activities will also help to improve your pain. The back and neck musculature play a very important role in posture, stability, prevention of chronic pain and must be exercised to prevent muscular imbalance.
Disclaimer. The information provided here is not intended to substitute for medical care and should not be used for treatment or diagnosis. If you have, or suspect you have a problem concerning your health please consult with a licensed healthcare professional.

Being a MAX Challenge multi-unit franchise owner allowed Angela to create the lifestyle she had always wanted. She now gets to do the things stay-at-home moms do with their kids every day.

Listen to Angela share how being a MAX Challenge franchise owner transformed her life and how she now helps thousands of people live longer, happier, healthier and more fulfilling lives!

For franchise information and available territories please contact or call him direct @ 732.410.2669 or visit our website.

The Importance of stretching!!

Most of us spend a large portion of the day hunched forward.  Think about when you are working on the computer, cooking, driving or even relaxing.  Your typical posture during these activities is head and neck forward, shoulders rounded forward, back curved and hips flexed.    When you remain in this position for an extended period of time, the muscles in the front of the body tend to shorten or contract, while the muscles in the back of the body tend to weaken.    This can be a set up for back, neck and shoulder problems and in addition, tends to make you look shorter, heavier and less confident.

Stretching before and after exercise as well as during the day is often overlooked in the rush to “get your workout in”.   Stretching however, has numerous benefits.   According to a study published in the Annals of Physical Medicine and Rehabilitation Medicine in September 2016, by I Fekhfekh, et al, dynamic muscle stretching of the knee musculature actually resulted in an increase strength gain in those muscles.  Interestingly, this study also found a decrease in the postural stability of the knee after stretching.    In English, it appears that stretching helps your to build strength, but may decrease the stability of the muscles you stretch at least temporarily.

In general, stretching helps to improve flexibility, joint range of motion, and usually is helpful for injury prevention.    Stretching helps by increasing blood flow to the muscles stretched.  This increased blood flow carries important nutrients to your muscles to allow for muscle growth and repair.  In addition, the increased blood flow helps to wash away muscle “waste” which leads to decreased soreness and inflammation of the muscle.

If allowed to remain in a contracted position for a prolonged period of time, our muscles will shorten.  For example if you spend a large portion of your day sitting in a chair or driving, the muscles in the front of the hips, your hip flexors will shorten.  These muscles have a direct effect on both your posture and your back health.

So what should you do?

It is important to stretch the muscles in the front of the body at least daily.

Exercises that focus on the hip flexors:

-Kneeling hip flexor stretch  – in the position of a lunge, allow your back knee to touch the floor and drive the hip of your front leg forward.  This will stretch the hip flexor of the knee on the floor

Pigeon stretch – extend your right leg straight back and bring the heel of your left leg underneath your right hip.  Then drive your hips forward towards the ground.  Stretch and repeat on the other side.

Yoga poses such as: low lunge, crescent lunge, upward facing dog, and revolving side angle pose

Stretches that focus on the chest muscles and prevent rounded shoulders:

Door Frame stretch- stand in a doorway or at the corner of a room with your arms up like you were going to stop traffic.  Line your arms up from the elbow to the hand with the doorframe or in the corners of the wall.   Step towards the door and you should feel a stretch in your chest (pectoralis “pec” muscles) and hold for 20-30 seconds.

Wall slides – stand with your back to the wall and keep your shoulders against the wall.  Walk forward 1-2 steps and slide your arms up and down the wall and squeeze your shoulder blades together.  You should feel a stretch in your upper chest muscles.

Shoulder squeeze stretch –  clasp your hands together behind your back and slowly try to lift your hands.  Squeeze your shoulder blades together to stretch out the chest wall.

Yoga poses include : bridge pose, camel pose, cobra pose and cow face pose

Stretch for your neck:

– Chin Tucks (Neck Retraction) – keep your shoulders back and your head in a neutral position (eyes facing forwards, chin level) slowly move your head backwards until you feel a slight stretch in the back of your neck.  Hold for 10-20 seconds and repeat.  If needed you can apply a gentle pressure on your chin with your fingertips to press your chin backwards and deepen the stretch.

Incorporating these exercises into your daily routine will help to prevent shortening of the muscles in the front of the body which leads to poor posture and often pain of the neck and back.  As always, if you are having pain which persists you should be evaluated by a certified health care professional to ensure that these exercises are safe for you.

This week we primarily discussed stretching exercises to prevent muscle contraction, and next week we will discuss the importance of strengthening the back muscles to further combat the issues of a hunched posture.

Disclaimer.  The information provided here is not intended to substitute for medical care and should not be used for treatment or diagnosis.  If you have, or suspect you have a problem concerning your health please consult with a licensed healthcare professional.

If there is a topic that you would like Dr. Miller to address, please click on the link below to submit your question.
The 2nd Annual MAX Challenge Convention is happening on Saturday, October 29th @
iPlay America in Freehold, NJ.


Get ready for an even BIGGER RED CARPET WORKOUT. That’s right, we have moved this custom workout into Warehouse 100, a 20,000 sq. ft. space big enough to spread out and hit your Level 10!

In 2015 Bryan Klein taught you how to CRUSH your goals for 2016. Now that you have CRUSHED them, what’s next?

Here it is: DON’T STOP BELIEVING! Bryan Klein is going to set you up for 2017! You WILL walk out of the event feeling CHARGED UP and READY TO WRITE THE NEXT CHAPTER IN YOUR STORY!

What’s new at this year’s convention? This year we will be awarding the MAXer of the Year! Contest rules will be sent out via Facebook Secret Group, Weekly Newsletter, and sent directly to your center’s Owner & Manager, so don’t worry, you will know the details in order to submit your entry!

BUT WAIT FOR IT… THE BEST PART: MAXER FOR LIFE RAFFLE!  You are instantly enrolled in the MAXer for Life Raffle once you register for the 2016 MAX Convention!  The winner is to be selected at random at the conclusion of the Convention. Please note – you will need to be a current MAX member & in attendance to be eligible for this.

Take It To THE MAX!

Click here  to purchase your tickets today.


As THE MAX Challenge quickly approaches awarding it’s 100th franchise in less than four years, we are attracting a wide range of candidates from very diverse career and life backgrounds.  The one common theme among all of our franchise owners is their intense passion for THE MAX Challenge and helping people transform their lives.
If you’re looking for an opportunity to own your own business, spend more time with your family, enjoy a higher and more rewarding quality of life, while still meeting your financial needs, THE MAX Challenge franchise opportunity might be a perfect fit for you.
On Thursday, October 13th at 6:00pm, Founder & CEO Bryan Klein will host an informational webinar so you can learn how to become a MAX Challenge franchise owner.
Bryan will speak in detail about what it takes to become a MAX franchisee, the benefits of owning your own fitness business and our 5 STEP orientation process for learning about THE MAX Challenge franchise opportunity.
To attend, you must meet the following criteria:
  • Realize THE MAX is more than a gym or a place to lose weight
  • Be committed to “Paying it Forward”
  • Be energetic, out-going and sociable
  • Have a minimum of $90,000 to $150,000 in liquid or readily available capital
To register for the webinar, please click on the link below and complete the form. A reminder email will be sent 24 hours prior to the webinar.
We look forward to seeing you on the webinar and sharing more information about THE MAX Challenge franchise opportunity.
Take It To THE MAX!
Phone: 1.800.670.0263
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Take it to THE MAX!
Eric Taylor
Chief Breakthrough Officer

One of the most common causes of hand and wrist pain is a condition called Carpal Tunnel Syndrome.   This condition is usually the result of the median nerve getting trapped and compressed in the carpal tunnel as it courses towards the hand.

The carpal tunnel is a “tunnel” in which the bottom and sides of the tunnel are formed by the carpal or wrist bones and the top is formed by the transverse carpal ligament.  This ligament or fibrous band connects the top two carpal bones.  Inside the carpal tunnel is the median nerve as well as 9 of the flexor tendons for the fingers and thumb.  The purpose of the carpal ligament is to stabilize the carpal bones and anchor some of the tendons for the hand muscles (finger flexors) to enable them to work correctly.

Carpal tunnel syndrome occurs due to compression of the median nerve running through this tunnel.  The compression can be due to swelling of the tendons, inflammation of the tendons, overall fluid retention in the body (due to pregnancy, allergies, or other inflammatory conditions) and over-use injuries (such as typing).

Carpal tunnel syndrome can be classified as mild, moderate or severe.

Mild carpal tunnel presents as primarily sensory symptoms with numbness and tingling of the fingers and hand.  As the median nerve gets more compressed the symptoms of carpal tunnel syndrome becomes more severe and the motor component of the nerve gets involved.  When this happens, weakness and atrophy (muscle wasting) can be seen.

Common Symptoms of Carpal Tunnel Syndrome:


– Numbness, tingling or aching of the thumb, 2nd, 3rd, and part of the 4th fingers

– Nighttime hand/wrist pain and numbness

– Difficulty typing, or with fine finger movement involving the first 3-4 fingers

– Numbness and tingling which worsens when the wrist/hand is bend at a right angle (either flexed forward or extended backwards)

– Electric shock sensations radiating into the hand

– Pain that radiates from the wrist upward towards the elbow

Moderate to Severe: (in addition to above symptoms)

– Weakness in hand grip

– Dropping objects from the hand

– Muscle wasting in the palm of the hand, especially at the base of the thumb

For mild symptoms the use of a wrist splint at night will be helpful.  These splints can be purchased over-the-counter at a pharmacy or medical supply store.  The splint should have Velcro or adjustable type straps and should have some sort of support or rigid material on the underside of your wrist and palm, that will prevent your wrist from bending forward too much.   The splint should be worn at night to prevent inadvertent wrist bending, and can be worn during the day if symptoms are continuously present.

Certain exercises may exacerbate carpal tunnel syndrome such as push-ups, planks, and low jacks.  Any exercise which puts pressure through the wrist while it is at a 90 degree angle from the arm can further compress the median nerve in the carpal tunnel.   Helpful exercise modifications include doing push-ups on your fists and keeping your wrists straight, or doing the push-up on an incline (with your head higher than your feet) so you are putting less weight through your wrists.

In addition, activity modification may be indicated if the above interventions are not helpful.  If cleared by your doctor, adding a small amount of Vitamin B6 (<200mg/day)  is beneficial for improvement of nerve function.  Vitamin B6 acts a a diuretic (decreases swelling), helps the body to make neurotransmitters and helps with the function of the immune system.

Foods which contain B6 include:

  • Wild caught tuna
  • Bananas
  • Salmon
  • Grass-fed beef
  • Chicken breast
  • Spinach

If dietary, activity, and exercise modification are not successful in treating your carpal tunnel syndrome in conjunction with the use of a wrist splint and occasional anti-inflammatory medications, it is important to be evaluated by a health care professional.  In addition, if your symptoms progress, are not localized to your first three fingers, or are associated with any other symptoms, make sure to get checked to rule out other causes of hand/finger numbness.

If conservative treatments fail, other interventions such as physical therapy, corticosteroid injections, prolotherapy, platelet rich plasma injections, or surgical release may be indicated.

Disclaimer.  The information provided here is not intended to substitute for medical care and should not be used for treatment or diagnosis.  If you have, or suspect you have a problem concerning your health please consult with a licensed healthcare professional.


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