Carpal Tunnel Syndrome (CTS) is a common condition that affects the hand and arm, causing pain, numbness, and tingling. It occurs when the median nerve, which runs from the forearm into the palm, becomes compressed at the wrist. Understanding the causes, symptoms, and treatment options for CTS, including specific exercises, can help manage and alleviate the discomfort associated with this condition.

‍What is Carpal Tunnel Syndrome? The carpal tunnel is a narrow passageway on the palm side of the wrist, surrounded by bones and ligaments. The median nerve and several tendons run through this tunnel. When the tunnel becomes narrowed or when tissues surrounding the flexor tendons swell, they press on the median nerve, causing CTS.

Causes of Carpal Tunnel Syndrome

1. Repetitive Hand Movements:
   • Activities that involve repetitive motions of the hand and wrist, such as typing, sewing, or assembly line work, can lead to CTS.
2. Health Conditions:
   • Conditions like diabetes, rheumatoid arthritis, and thyroid gland imbalance can increase the risk of developing CTS.
3. Anatomical Factors:
   • Individuals with a smaller carpal tunnel are more prone to nerve compression.
4. Pregnancy:
   • Fluid retention during pregnancy can increase pressure within the carpal tunnel, causing symptoms of CTS.
5. Wrist Injuries:
   • Fractures or sprains can alter the space within the carpal tunnel and put pressure on the median nerve.

Symptoms of Carpal Tunnel Syndrome

• Numbness or tingling in the thumb, index, middle, and ring fingers.
• Pain or discomfort in the wrist, palm, or forearm.
• Weakness in the hand and difficulty holding objects.
• Worsening symptoms at night or upon waking.

Exercises for Pain Relief and Improved Movement

‍Performing specific exercises can help alleviate the symptoms of CTS by stretching and strengthening the muscles and tendons in the hand and wrist. Here are some effective exercises:

1. Wrist Flexor Stretch:
   • Extend one arm in front of you with the palm facing up.
   • Use the other hand to gently bend the wrist downward, stretching the forearm.
   • Hold for 15-30 seconds and repeat 2-3 times on each hand.
     
2. Wrist Extensor Stretch:
   • Extend one arm in front of you with the palm facing down.
   • Use the other hand to gently bend the wrist upward, stretching the top of the forearm.
   • Hold for 15-30 seconds and repeat 2-3 times on each hand.
     
3. Nerve Gliding Exercises:
   • Start with your arm outstretched and the wrist bent backward, fingers pointing up (as if signalling “stop”).
   • Slowly bend your wrist downward while straightening your fingers.
   • Move smoothly through the range of motion, performing 5-10 repetitions.
     
4. Tendon Gliding Exercises:
   • Begin with your fingers extended straight.
   • Make a hook fist, curling the fingers while keeping the knuckles straight.
   • Return to the starting position, then make a full fist.
   • Return to the starting position, then make a straight fist, curling the fingers while keeping the tips straight.
   • Perform 5-10 repetitions for each position.
     
5. Wrist Flexor Strengthening:
   • Hold a light dumbbell (1-2 pounds) in your hand with your palm facing up.
   • Slowly curl the wrist upward, then lower it back down.
   • Perform 10-15 repetitions, 2-3 sets on each hand.
     
6. Wrist Extensor Strengthening:
   • Hold a light dumbbell (1-2 pounds) in your hand with your palm facing down.
   • Slowly lift the wrist upward, then lower it back down.
   • Perform 10-15 repetitions, 2-3 sets on each hand.
     
7. Finger Stretch:
   • Place a rubber band around your fingers and thumb.
   • Gently spread your fingers apart, then bring them back together.
   • Perform 10-15 repetitions, 2-3 sets on each hand.

Additional Tips for Managing Carpal Tunnel Syndrome

• Ergonomic Adjustments:
  • Ensure your workspace is ergonomically designed to reduce strain on your wrists. This includes using a comfortable keyboard and mouse, keeping your wrists in a neutral position, and taking regular breaks to stretch and move.
    
• Wrist Splints:
  • Wearing a wrist splint, especially at night, can help keep your wrist in a neutral position and reduce pressure on the median nerve.
    
• Lifestyle Changes:
  • Maintain a healthy weight, manage underlying health conditions, and avoid activities that exacerbate symptoms.
    
• Medical Interventions:
  • If symptoms persist, consult with one of the team.  Treatments may include physical therapy, medications, or in severe cases, surgery.

Carpal Tunnel Syndrome can significantly impact daily activities and quality of life. However, with proper management, including specific exercises to relieve pain and improve movement, individuals can alleviate symptoms and maintain hand and wrist function. Regular practice of these exercises, combined with ergonomic adjustments and healthy lifestyle choices, can help manage and prevent the progression of CTS. Please talk to one of our Real Health Partners before starting any new exercise regimen, especially if you have existing health conditions.

Image bySeptimiu BalicafromPixabay