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Carpal Tunnel Syndrome Exercises
GENERAL INFORMATION:
What is it? Carpal tunnel syndrome is pain and swelling in the small area in the wrist called the carpal tunnel. Tissue, like blood vessels and the median nerve pass through the carpal tunnel from the arm to the hand. Moving your wrist in the same way over and over can cause swelling in the tunnel. This swelling puts pressure on the median nerve and causes the pain and numbness of carpal tunnel syndrome. A wrist injury, arthritis, diabetes (di-uh-b-tees), or pregnancy can also put pressure on the median nerve. Ask your caregiver for more information about other ways to treat your injury.
Do's and Don'ts: Avoid over extending and flexing your wrist. Also, avoid keeping your wrist in an extended or flexed position for long periods of time. That is why your caregiver gave you a wrist splint to wear. It is very helpful to wear the wrist splint at night as well. If your pain and numbness does not improve, call your caregiver.
Exercises:
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Finger Extensions:
Hold the fingertips of your injured arm close together with your fingers and thumb straight. Put a rubberband around the outside of your fingertips and thumb. Spread your fingers apart and then slowly bring them together without letting the rubberband fall off. Repeat 40 times.
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Wrist Flexor Stretch:
Keeping your injured elbow straight, grasp that hand with your other hand and slowly bend the wrist back (palm facing away) until a stretch is felt. Hold for 10 seconds. Repeat 5 times.
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Wrist Extensor Stretch:
Keeping your injured elbow straight, grasp that hand with your other hand and slowly bend the wrist down (palm facing you) until a stretch is felt. Hold for 10 seconds. Repeat 5 times.
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Wrist Curls without Weights: Sit in a chair with your forearm resting on your thigh (or on a table). With your palm up or palm down. Bend your wrist up about 2 to 3 inches and then slowly lower it down. Repeat 20.
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Shrugs:
Stand with your arms by your side. Lift your shoulders up to your ears and hold for 1 second. Then pull your shoulders back pinching your shoulder blades together. Hold for 1 second. Relax your shoulders and repeat 20 times.
CARE AGREEMENT:
You have the right to help plan your care. To help with this plan, you must learn about your health condition and how it may be treated. You can then discuss treatment options with your caregivers. Work with them to decide what care may be used to treat you. You always have the right to refuse treatment.
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The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.