Carpal tunnel syndrome is characterized by pain in the wrist or forearm, a tingling sensation in the hands or fingers and difficulty grasping or picking up objects. It is usually caused by repetitive motion associated with certain tasks, such as heavy typing or working with tools. Pain occurs when tendons in the carpal tunnel region of your wrist become inflamed and place pressure on the median nerve that controls the movement of your thumb and fingers. In addition to conventional therapies such as wrist-splinting and anti-inflammatory medications, you might try some exercises to help eliminate carpal tunnel symptoms.
Nerve Gliding Exercises
Peter C. Amadio, M.D., a hand surgeon with the Mayo Clinic, says that nerve gliding exercises may be helpful in the early stages of carpal tunnel syndrome, or as a follow-up therapy should surgical intervention become necessary. Get the go-ahead from your doctor first, though, since Amadio cautions that these exercises can do more harm than good in cases where the median nerve is compressed to the point of being trapped. Lamia Pinar and colleagues, from the Gazi University Faculty of Medicine in Turkey, reported in the September-October 2005 issue of "Advances in Therapy" that women participating in nerve gliding exercises experienced greater pain reduction and enhanced movement and grip strength than patients in the control group using conventional treatments alone. The median nerve glide exercise is a gentle "pumping" of the median nerve to coax it back into the proper position. The basic movement is to extend your arm out to your side and slightly behind you, with the palm facing forward. Then pull your wrist backward until you feel tension. Relax your wrist and repeat 10 times.
Isometric Exercises
Isometric exercises help strengthen muscles in your wrists and hands as well as enhance blood flow to the area. To exercise muscles in your wrist, make a loose fist with your palm up, and use the opposite hand to apply light pressure on your fisted hand in a downward motion, making sure to keep your wrist straight. Then flip your fisted hand so that your palm is facing downward, and press it against the open palm of your opposite hand, again keeping your wrist straight. The idea is to generate light resistance and hold the position for a few seconds before relaxing.
Another simple exercise is the wrist circle. This involves holding up the second and third fingers of one hand while keeping the others closed. Then, using your two upheld fingers, make five clockwise circles and five counterclockwise circles. Switch hands and repeat.
Stretching Exercises
In an article published online with Arthritis Today, author Donna Rae Siegfried suggests that you "wiggle while you work," ideally every 15 minutes. Of course, this may not be possible if you perform tasks on an assembly line, for instance, or you are engaged in an occupation that requires the constant use of your hands for prolonged periods of time. However, if you type all day or swing a hammer for a living, you might be able to manage frequent breaks. In any case, performing simple stretching exercises at every available opportunity is beneficial. This can be as simple as stretching out your fingers and wiggling them in place. Alternatively, make a fist and then stretch your fingers for a few seconds. Repeat whichever exercise you choose, five to 10 times with each hand.
References
- MayoClinic.com: Carpal Tunnel Exercises: Can They Relieve Symptoms?
- PubMed.gov: Can We Use Nerve Gliding Exercises in Women with Carpal Tunnel Syndrome?
- Hand Health Resources: Exercises RSI Tendonitis
- University of Maryland Medical Center: Carpal Tunnel Syndrome -- Prevention
- Arthritis Today: Carpal Tunnel Relief: Wiggle While You Work
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