Physiotherapy Exercises for Carpal Tunnel Syndrome: A Complete Guide

Introduction

Carpal Tunnel Syndrome (CTS) is a common hand and wrist problem. It happens when a nerve in your wrist gets squeezed. This can cause pain, numbness, or tingling in your hand. Many people find daily tasks hard because of CTS. However, physiotherapy exercises for carpal tunnel syndrome can help reduce symptoms. These exercises can also improve hand strength and prevent future problems. In this guide, you will learn about CTS, its symptoms, and how physiotherapy can help you feel better.

What is Carpal Tunnel Syndrome?

Carpal Tunnel Syndrome affects the median nerve in your wrist. This nerve passes through a small tunnel in your wrist called the carpal tunnel. When the tunnel becomes narrow or swollen, the nerve gets pressed. As a result, you may feel pain or weakness in your hand. CTS is common in people who use their hands a lot, like typing or working with tools. According to the Centers for Disease Control and Prevention (CDC), CTS affects millions of people worldwide.

Symptoms and Causes of Carpal Tunnel Syndrome

Many people notice symptoms slowly over time. For example, you may feel tingling or numbness in your thumb, index, or middle fingers. Sometimes, you may drop things because your hand feels weak. At night, symptoms can get worse. In addition, you might feel pain that travels up your arm.

Common causes of CTS include:

Repeating the same hand or wrist movements

Using vibrating tools

Wrist injuries or swelling

Health conditions like diabetes or arthritis

Pregnancy, due to fluid changes in the body

But sometimes, the cause is not clear. If you notice these symptoms, it is important to act early.

How Physiotherapy Helps in Carpal Tunnel Syndrome

Physiotherapy can help manage CTS without surgery. For instance, gentle wrist exercises for CTS can reduce swelling and improve movement. Moreover, a physiotherapist can teach you how to stretch and strengthen your hand safely. These exercises can also help you avoid future flare-ups. In many cases, home physiotherapy for carpal tunnel can give good results. However, it is important to follow the right steps and avoid overdoing it.

Top Physiotherapy Exercises for Carpal Tunnel Syndrome

Below are some effective carpal tunnel syndrome physiotherapy exercises. Always start slowly and stop if you feel pain. Try these exercises two to three times a day unless your doctor says otherwise.

Wrist Flexor Stretch

Extend your arm in front of you, palm up.

With your other hand, gently pull your fingers back toward your body.

Hold for 15 seconds. You should feel a stretch in your wrist and forearm.

Repeat 3 times on each hand.

Precaution: Do not force the stretch. Stop if you feel sharp pain.

Wrist Extensor Stretch

Extend your arm, palm facing down.

Use your other hand to gently press your fingers down and back.

Hold for 15 seconds. You should feel a stretch on the top of your wrist.

Repeat 3 times on each hand.

Precaution: Keep your arm straight but relaxed.

Median Nerve Glide

Make a fist with your hand.

Slowly open your hand and stretch your fingers straight.

Bend your wrist back gently, keeping your fingers straight.

Hold for 5 seconds, then relax.

Repeat 5 times on each hand.

Precaution: Move slowly and do not push into pain.

Tendon Gliding Exercise

Start with your fingers straight.

Bend your fingers to touch your palm (make a hook).

Straighten your fingers again.

Make a full fist, then open your hand.

Repeat 5 times on each hand.

Precaution: Do not rush. Move each finger gently.

Wrist Circles

Hold your hand out in front of you.

Slowly make circles with your wrist, first clockwise, then counterclockwise.

Do 10 circles in each direction.

Precaution: Keep movements slow and controlled.

Tips for Safe Exercise and Prevention of Carpal Tunnel Syndrome Recurrence

To keep your hands healthy, follow these tips:

Take regular breaks from typing or using tools.

Stretch your hands and wrists often during the day.

Keep your wrists in a straight, neutral position when working.

Use ergonomic tools and workstations.

Apply cold packs if you feel swelling after exercise.

Listen to your body. If you feel pain, stop and rest.

Additionally, try to avoid activities that make your symptoms worse. Small changes in your daily routine can make a big difference.

When to Seek Professional Help

Sometimes, home physiotherapy for carpal tunnel is not enough. If your symptoms do not improve after a few weeks, see a doctor or physiotherapist. Also, if you have severe pain, weakness, or loss of feeling, get help right away. Early treatment can prevent long-term damage. Many physiotherapy clinics in your area can offer expert care and advice.

In summary, physiotherapy exercises for carpal tunnel syndrome can help reduce pain and improve hand function. However, always consult a physiotherapist for personalized guidance on managing Carpal Tunnel Syndrome.