How to Treat Carpal Tunnel Syndrome

Do you have arm or wrist pain? Do you spend a lot of time on the computer? Or have you noticed yourself dropping things lately? If so, it may be that you’re suffering from carpal tunnel syndrome.

This article provides information on what carpal tunnel syndrome is, and exercises to prevent surgery, if possible. Your physical therapist (PT) may also recommend completing these exercises if you’ve had surgery, but as always, check with your PT before starting any exercise program.

What is the Carpal Tunnel?

While carpal tunnel may sound like a waterway for large-mouthed fish, it’s actually a very narrow space where the median nerve and the flexor tendons of the hand and fingers travel through.

The carpal tunnel is about one inch wide.

The base of the carpal tunnel are the small bones of the wrist, called carpal bones. The roof of the tunnel is the transverse carpal ligament, which is a band of tissue that doesn’t have much flexibility.

The structures that make up the carpal tunnel enable it to be strong, but rigid.¹

What is Carpal Tunnel Syndrome?

Carpal tunnel syndrome is caused by compression of the median nerve. The median nerve travels from the neck, down the arm, through the carpal tunnel, and innervates the thumb, index, middle, and half of the ring finger.¹

Narrowing of the carpal tunnel can be caused by a variety of factors, including repeated, excessive flexion or extension of the wrist, swelling of the synovium (fluid surrounding the tendons), conditions such as rheumatoid arthritis and diabetes, and hereditary factors.¹

Compression of the median nerve can cause pain in the hand and arm, numbness/tingling, weakness, and/or shooting pain sensations in fingers.¹

How to Decrease Symptoms of Carpal Tunnel Syndrome

Repetitive overuse and compression at the carpal tunnel is a common cause of this syndrome.

Taking rest breaks throughout the day can help ease symptoms and decrease compression.

Something as simple as shaking your hands (as if you were air drying them after washing) can help provide some respite for the carpal tunnel.

Also, because many people sleep with their wrists bent, using night splints can help reduce the pressure on the carpal tunnel while sleeping. This can also help decrease the morning pain that many people with carpal tunnel experience.

7 Exercises for Carpal Tunnel Syndrome

Click HERE to see Dr. Katie Landier perform the exercises below!

You may just have carpal tunnel syndrome on one side, but I recommend doing both hands, to help prevent compression/pain in the other wrist as well.

Each of these exercises can be done throughout the day, while you’re giving your wrists a break. See if you can complete them every hour while you’re working/on the computer or if you’re experiencing bouts of pain.

1. Wrist Rotations

1. Make gentle fists with both hands
2. Rotate your wrists counterclockwise 4 times
3. Rotate your wrists clockwise 4 times
4. Move wrists up and down 4 times
5. Move your wrists left and right 4 times

2. Finger Jumping Jacks

1. Start with both hands in tight fists
2. Straighten fingers, spreading fingers as wide as possible
3. Make hands into tight fists again
4. Repeat 10 times

3. Finger Push Ups²

1. Place fingertips together, pointing down towards the floor
2. Keeping fingertips together, move palms away from each other
3. Keeping fingertips together, move palms towards each other to starting position again
4. Repeat 10 times

4. Flexor Stretch

1. Straighten right arm out in front of you, palm facing up
2. Use your opposite hand to press straightened right fingers towards the floor
3. You should feel a stretch on you forearm, close to your wrist
4. Hold for 30 seconds
5. Repeat on left side
6. Complete 2 sets on each side

5. Prayer Stretch

1. Place hands in prayer position, under your chin
2. Keeping palms together, press hands down towards your waist
3. You should feel a stretch on the forearm
4. Hold for 30 seconds
5. Return hands to starting position
6. Repeat 2 times

6. Extensor Stretch

1. Straighten right arm out in front of you, palm facing down
2. Use your opposite hand to press hand down, so fingers point towards the floor
3. You should feel a stretch on you forearm, close to your wrist
4. Hold for 30 seconds
5. Repeat on left side
6. Complete 2 sets on each side

7. Glides

Median Nerve Glide:

1. Make a fist with your thumbs towards you.
2. Straighten fingers, keeping thumb close to your other fingers
3. Keeping fingers and thumb together, extend your wrist
4. Extend your thumb away from your fingers (bring thumb towards you)
5. Keeping thumb and fingers where they are, turn your palm up
6. Using your other hand, gently stretch your thumb by applying gentle pressure on the thumb, towards the floor

Curls:

1. Start with hand in front of you, thumb towards your body
2. Starting at the tips of the fingers, curl your fingers down towards your palm, one segment at a time
3. Extend your fingers, starting with the base of each finger, straightening one segment at a time
4. Repeat 5 times

Tabletops:

1. Start with hand in front of you, thumb towards your body
2. Keeping your fingers straight, bend at the knuckle, making a tabletop shape with your hand
3. Continue the movement and bring all fingers to the base of the palm
4. Straighten fingers back to starting position
5. Repeat 5 times

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Sources:

1. https://orthoinfo.aaos.org/en/diseases–conditions/carpal-tunnel-syndrome/
2. https://www.healthline.com/health/carpal-tunnel-wrist-exercises#spider-pushups