Five Effective Exercises that Relieve Carpal Tunnel Pain

06 February, 2020
Did you know that stretching and applying heat to your wrist can help reduce carpal tunnel pain?

Carpal tunnel pain can have several origins. However, constantly moving your wrist can cause that annoying inflammation, which usually takes place due to using the computer mouse too much.

In this article, you can read about the most effective exercises for relieving carpal tunnel pain. You can do them yourself to prevent and reduce inflammation before it becomes a chronic condition.

Why You Feel Carpal Tunnel Pain

Carpal tunnel pain

The origin of carpal tunnel pain is usually, in most cases, the result of several factors:

  • Repetitive and continuous movements or positions with the hand and wrist. For example, this happens when working with a device, playing a musical instrument, using a computer mouse or using your mobile phone.
  • Tension or stiffness of the joints and tendons.
  • A tendency to experience swelling due to genetics, injuries, etc.
  • Acidic food that’s rich in refined products, sugars, and unhealthy fats.

Exercises for Carpal Tunnel Syndrome

1. Stretching before, during, and after using your wrist

If you know you have carpal tunnel pain due to being in the same position or doing the same hand movements, then you should stretch on a daily basis.

You should do these exercises throughout the day. If possible, you should do them before, during, and after using your wrists.

  • The most important stretch consists in putting your arm in front of you – horizontally – and raising your hand perpendicular to your body. The gesture is just like telling someone to stop. You will feel slight discomfort and tension in the hand and wrist, which means you’re doing it correctly.

2. Movements and warming up

After stretching the tendons, you should do a brief warm up to get rid of the stiffness. You can do this by performing gentle movements that activate all possible positions of the hands and wrists.

  • Do circular motions with your wrist — in both directions –for approximately 1 minute. Try your best at doing full circles motions because the inflammation will eventually limit your range of motion.

Read this article, too: 6 Hand Exercises to Prevent Annoying Syndromes

3. Heated Massage

Woman with Carpal tunnel pain

When you experience acute inflammation by a bruise, for example, you can apply an ice pack to alleviate it. However, when the inflammation is chronic, it’s more advisable to apply heat to it. In this case, you can ease the carpal tunnel pain by applying heat to the affected area.

A good way to do this is to heat the affected area is by getting a massage or performing a massage during in the morning and evening. It’s recommended to use olive oil or sesame seeds.

Likewise, if you want to, you can add a few drops of ginger or cinnamon essential oil. The effect from the heat will take place immediately.

4. Contrasts baths

Hot and cold contrast baths are another way to activate blood circulation. This technique, which has been done since ancient times in different ways, is used to reduce swelling and pain.

How do you do contrast baths?

  • Use two containers, one of them with cold water and the other with hot water.
  • Dip your hands and wrists, even up to the elbow if you wish, for 30 seconds in the hot water and 15 seconds in cold water.
  • Each session should last for at least three minutes and be repeated throughout the day.
  • Reduce the amount of session as the pain goes away.

Check this article out, too: Get Carpal Tunnel Relief with these 5 Yoga Poses

5. Stress balls

One of the most common exercises in physiotherapists is a doing a rehabilitation routine with stress balls. The act of the hands squeezing a simple rubber or foam ball helps exercise the muscles and tendons that pass through the carpal tunnel.

As you recover your strength and mobility, you can use another ball with greater hardness. This exercise is also good for the finger muscles and it gets rid of the stiffness that comes along with the carpal tunnel pain.

Curiously, these balls are also an excellent remedy to reduce stress levels. This confirms the nervous system can influence tension in the hands and wrists, which is why it’s also essential to seek alternatives that help you relax as you perform your day to day responsibilities.

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