Carpal tunnel is the most common neuropathy in the hand affecting females more than males according to the NIH. If you have experienced pain, numbness, and tingling in the median distribution of the hand, you may have experienced symptoms of carpal tunnel. This post will go over the anatomy of the hand, common symptoms and treatments for carpal tunnel, and some PT exercises to give a try!
**This is not medical advice. Please consult your medical provider for more information.
Anatomy
Carpal tunnel syndrome refers to compression of the median nerve through the carpal tunnel. This “tunnel” is a narrow passageway through the wrist. It is surrounded by the carpal bones and the transverse carpal ligament that runs across the top.
The median nerve provides sensory and motor function to the thumb, index finger, middle finger, and half of the ring finger.
Symptoms
Symptoms include numbness, tingling, or pain in the distribution of the median nerve. You may notice more numbness at night. The hand may feel weak and your grip strength can be affected.
Treatment
Non-Conservative
Surgery is usually an option in severe cases or with failed conservative treatment. Surgical options will vary depending on each person, presentation, and based on doctor recommendations. Most common procedures include endoscopic surgery and carpal tunnel release.
Conservative
Conservative treatment for carpal tunnel syndrome includes splinting, activity or work modifications, medication, and occupational or physical therapy. Take a look at some of these PT exercises and try implementing them into your day to help manage carpal tunnel symptoms.
Waiter Tips
Start by holding your palm towards the ceiling and close to your body as if you are holding a serving tray. Extend your arm out straight and flex your wrist so your palm is facing towards you. At the same time, tilt your head out towards the same direction you are moving your arm. Bring your arm and head back to the starting position. Your head and arm should move together in the same direction. As you do this, you may feel some tension throughout the arm as you “floss” the nerve. Perform 20-30 repetitions of this exercise.
Prayer Stretch
Place your palms together in front of your chest extending your wrists backwards. Hold this position for 30-60 seconds. Repeat this stretch throughout the day as needed.
Reverse Prayer Stretch
This stretch is the opposite of the prayer stretch above. Place the back of your hands together which will flex your wrists. Hold this position for 30-60 seconds. Repeat this stretch throughout the day as needed.
Wrist Flexor stretch
With an open palm, extend your wrist backwards while keeping your elbow straight until you feel a stretch in the front of your forearm. Hold this stretch up to 30 seconds and repeat.
Wrist Extensor Stretch
Push the back of your hand down so your wrist flexes, feeling a stretch in the back of your forearm. Make sure to keep your elbow straight. Hold this stretch up to 30 seconds and repeat.
TL;DR
Carpal tunnel syndrome affects many people, especially desk workers. This post briefly addresses the anatomy of the wrist, common symptoms and treatment of carpal tunnel, and goes over 5 physical therapy exercises to help manage carpal tunnel symptoms.
