Carpal tunnel syndrome is characterized by the compression of the median nerve within the carpal tunnel. The median nerve runs through the middle of your hand and helps your hand move while providing sensation to your thumb, index, middle and ring fingers. The carpal tunnel is composed of the bones, ligaments and tendons in your hand and wrist that surround and protect the median nerve. When these ligaments and tendons become irritated from overuse they can become inflamed and compress the median nerve. This can cause hand and wrist pain, numbness and tingling.
Exercise and Carpal Tunnel Syndrome
According to the Mayo Clinic, exercises alone should not be used as treatment for carpal tunnel syndrome. Exercises should be used in conjunction with wrist splints, anti-inflammatories and the avoidance of pain triggers.
Wrist Extension and Flexion
The following exercises were designed by Dr. Housang Seradge of the University of Oklahoma Orthopedic and Reconstructive Research Foundation. According to Dr. Seradge's research, "two out of three patients with mild to moderate carpal tunnel syndrome were able to avoid surgery by using these exercises."
Begin by straightening both arms and raising them to about shoulder level. Straighten your fingers and point them toward the ceiling. Curl your fingers and make a fist. Bend your hand all the way down toward the ground. Release your fingers and straighten your wrist. Allow your fingers to relax. Hold each position for 5 seconds. Repeat 10 times.
Tendon Gliding
Begin this exercise with your fingers pointed straight toward the ceiling. Curl your fingers into a "hook" shape, but do not allow the tips of your fingers to touch the palm of your hand. Curl your fingers all the way down to your palm to make a fist. Release your fingers and straighten them so they are horizontal to the ground in a "table top" position. Again curl your fingertips toward your palm, while keeping the finger joint closest to the nails, and the thumb straight. Hold each position for 5 seconds. Repeat 10 times.
Nerve Gliding
Make a fist with your fingers. Release your fingers and straighten them so they point toward the ceiling. Bend your wrist backward while keeping your fingers straight. Abduct your thumb by moving it away from your hand. Push down on your thumb with your opposite hand to achieve an even greater stretch. Hold each position for 5 seconds. Repeat 10 times.
When to See Your Doctor
Most cases of carpal tunnel syndrome improve with rest, ice, anti-inflammatories, exercises and wrist splints. If these conservative measures do not improve your symptoms, see your doctor. You may need to have surgery to release the tissues compressing the median nerve.
Prevention
The American Academy of Family Physicians recommends avoiding repetitive extensions, bending or twisting of the wrists for extended periods. Take regularly breaks from activities that involve using your hands. When typing at your computer, position your forearms so they are at the same height as the keyboard. If you use tools in your job, make sure they are not too large for you.
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