Managing Carpal Tunnel Syndrome with Physiotherapy: Exercises and Techniques

Carpal Tunnel Syndrome (CTS) is a common condition that affects the wrist and hand, causing pain, tingling, numbness, and weakness. It occurs when the median nerve, which runs through the carpal tunnel in the wrist, becomes compressed due to various factors like repetitive hand movements, poor ergonomics, or underlying health conditions such as diabetes or arthritis. While severe cases may require surgery, physiotherapy offers effective non-invasive treatments to relieve symptoms and improve function.

How Physiotherapy Helps Manage Carpal Tunnel Syndrome

Physiotherapy provides a holistic approach to managing CTS by addressing both the symptoms and the root causes. A physiotherapist can tailor a treatment plan that incorporates manual therapy, ergonomic advice, and exercises to alleviate pain, reduce pressure on the median nerve, and restore hand function.

Here are key physiotherapy techniques and exercises that can help manage Carpal Tunnel Syndrome:

1. Manual Therapy

Manual therapy involves hands-on techniques such as soft tissue mobilization and joint mobilization to relieve tension in the wrist, forearm, and hand muscles. This helps to reduce pressure on the median nerve, decreasing pain and inflammation.

• Soft Tissue Mobilization: Gently massaging the muscles of the forearm and wrist helps release tightness and improve circulation in the affected areas.
• Wrist Mobilization: Joint mobilization techniques can improve the mobility of the wrist and carpal bones, helping to relieve pressure in the carpal tunnel.

2. Nerve Gliding Exercises

Nerve gliding exercises, also known as nerve flossing, are designed to improve the mobility of the median nerve as it passes through the carpal tunnel. These exercises help reduce nerve compression and restore normal nerve function, leading to reduced pain and improved hand function.

• Median Nerve Glide:

  • Start by extending your arm straight in front of you with your palm facing up.
  • Slowly bend your wrist backward while keeping your fingers straight.
  • Hold for 5 seconds, then relax.
  • Repeat this exercise 10 times for each hand.

These exercises are particularly useful for reducing symptoms like tingling and numbness and can be easily incorporated into a daily routine.

3. Wrist and Forearm Stretching

Stretching the muscles in the wrist and forearm can help reduce tension and increase flexibility, improving overall wrist function.

• Wrist Flexor Stretch:

  • Extend your arm in front of you with your palm facing up.
  • Use your other hand to gently pull your fingers back toward your body, feeling the stretch in your forearm.
  • Hold for 20–30 seconds and repeat 3 times.

• Wrist Extensor Stretch:

  • Extend your arm with your palm facing down.
  • Gently pull your fingers down and back toward your body to stretch the top of your wrist and forearm.
  • Hold for 20–30 seconds and repeat 3 times.

4. Strengthening Exercises

Strengthening the muscles in your hand and forearm can help improve wrist stability and reduce pressure on the carpal tunnel. Strengthening exercises focus on building endurance and improving grip strength, which can help prevent further injury.

• Wrist Flexion and Extension Strengthening:
  • Hold a light dumbbell or resistance band in your hand with your palm facing up.
  • Slowly bend your wrist upward and then back down.
  • Repeat 10–15 times for each wrist, gradually increasing resistance as you build strength.
• Grip Strengthening:
  • Use a soft stress ball or putty and squeeze it gently with your hand.
  • Hold the squeeze for 5 seconds, then release.
  • Repeat 10–15 times per hand.

5. Ergonomic Adjustments

Physiotherapists also provide ergonomic advice to ensure that your daily activities are not contributing to your condition. This might include adjusting the height of your keyboard, changing your hand posture while typing, or taking frequent breaks from repetitive tasks that strain the wrist. Proper ergonomics can prevent further aggravation of CTS and promote healing.

• Typing Posture:
  • Keep your wrists in a neutral position, avoiding excessive bending or extending.
  • Use a keyboard with wrist support or place a soft pad in front of your keyboard to maintain a neutral wrist posture.

6. Splinting and Bracing

In some cases, a physiotherapist may recommend using a wrist splint or brace to keep the wrist in a neutral position, especially during activities or while sleeping. This helps to reduce pressure on the median nerve and can significantly improve symptoms.

Preventing Carpal Tunnel Syndrome Relapse

Once symptoms are under control, it's important to continue with a maintenance plan to prevent a recurrence of Carpal Tunnel Syndrome. This may include regular stretching, strengthening exercises, and maintaining good ergonomic practices in your daily activities.

Lifestyle Modifications

• Take regular breaks during repetitive tasks, such as typing or using tools.
• Maintain good posture while working to reduce strain on your wrists.
• Stay physically active to improve circulation and muscle balance.

When to Seek Help

If you are experiencing symptoms of Carpal Tunnel Syndrome that are affecting your daily activities, it’s important to consult a physiotherapist. Early intervention through physiotherapy can prevent the need for more invasive treatments, such as surgery, and can help you regain full use of your hand and wrist.

If you're dealing with Carpal Tunnel Syndrome, our qualified and experienced physiotherapists are here to help.

We provide tailored advice and treatments during your physiotherapy session, ensuring you get the personalized care you need to alleviate pain and improve wrist function.

Please contact us for a FREE 15 MIN Phone Consultation!