Carpel tunnel syndrome, CTS, is a common condition that affects athletes, professionals and anyone subject to repetitive motion in the hand or wrist. From tying a shoelace to typing, using tools, cycling and gymnastics, there are many activities that depend on the agility of your hands, wrists and forearms. However, if you are experiencing CTS or wish to prevent it, there are some exercises that can strengthen and protect the muscles, tendons, nerves and soft tissues affected by this ailment.
Effects
CTS is caused by blocking, compressing or straining the median nerve, which extends through the length of your arm. The sensation usually starts off with a subtle ache in your wrist or elbow that can radiate through your entire arm and even cause numbness in your fingers and hands. The resulting pain can last for a few minutes or several hours depending on the severity of the condition. If it goes untreated, it may eventually affect your grip, making it hard to hold things for extended periods.
Significance
According to a 1999 article in "Ergonomics" magazine by Brian D. Lowe, CTS accounted for 13 percent of total days lost from work and 64 percent of reported illnesses in the United States. Plus, the National Institute for Occupational Safety and Health estimates that treating occupational musculoskeletal disorders costs between $13 and 20 billion. To combat CTS, companies often invest in ergonomic instruments that can help relieve pressure on the wrists and hands.
Benefits
Grip exercises can benefit CTS sufferers by increasing blood flow, oxygenation and nutrient flow to the median nerve. Multiple joint movements will also force the median nerve to move greater distances, which decreases CTS symptoms. In addition, many CTS exercises can improve your posture, which is vital in both preventing and rehabilitating the affliction. In addition to exercise, physical and occupational therapists will likely recommend that you put a brace on the affected wrist, hand or forearm and elevate it as often as possible.
Muscle Extension
Dr. Housang Seradge from the University of Oklahoma Orthopedic and Reconstructive Research Foundation created an exercise that has helped some patients with CTS avoid surgery. First extend your arms in front of you with your palms facing upward and outward. Hold for five seconds. Then, make a tight fist with both hands and bend both hands towards the ground for five seconds. Straighten your arms, relax your fingers and hold for another five seconds. Repeat this exercise 10 times. Then, loosen your arms and shake them out.
Playing Jacks
According to Bodybuilding.com, playing a game of jacks can also help rehabilitate CTS injuries. Start by sitting in a comfortable position on the floor. Then, toss 10 jacks in front of you. Bounce the ball, and each time it bounces again, pick up another jack with your left hand until all the jacks are retrieved. Then repeat the exercise with your right hand. Eventually, you will be able to pick up all 10 jacks after just one bounce.
Warning
Diabetes, pregnancy, oral contraceptives, alcohol and obesity can make you more susceptible to CTS. Also, as with any treatment, be sure to consult your doctor before starting something new. Finally, be aware that some neurological and orthopedic conditions display symptoms similar to CTS. Thus, it's important to have a physician make the diagnosis and rule out any other causes.
References
- "Natural Health"; Get a Grip; Linda Shelton; April 2005
- "Strength and Conditioning Journal"; Adapting Upper-Body Resistance Training Exercises for Clients with Carpal Tunnel; Amanda J. Sinclair and Thomas J. Pujol; December 2006
- "Ergonomics"; Effect of Carpal Tunnel Syndrome on Grip Force Coordination on Hand Tools; Brian D. Lowe; 1999
- "New York Amsterdam News"; When Hands Become Numb; Gerald W. Deas; March 2006
- Bodybuilding.com: What Are Some Good Exercises for Carpal Tunnel Syndrome
- Centers for Disease Control and Prevention: Workplace Data and Statistics
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