Carpal Tunnel Syndrome (CTS) is a common and often painful condition that affects many people worldwide. This compression leads to various symptoms, including numbness, tingling, weakness, and pain in the hand and wrist. While there are medical treatments available for CTS, manual exercises can play a significant role in managing the condition and alleviating its symptoms. To know more about it, we spoke to Dr Sunil Singla, Director and Head of Department - Neurology, Sanar International Hospitals, Gurugram.
Understanding Carpal Tunnel Syndrome
"The carpal tunnel constitutes a slender passage within the wrist, created by the alignment of bones and ligaments. It houses the median nerve, which controls the sensation and movement of the thumb and first three fingers of the hand," said Dr Singla.
"When the carpal tunnel becomes narrowed or inflamed due to various reasons, it can put pressure on the median nerve, leading to the development of CTS," explained the doctor.
Also Read: Experiencing Numbness In Your Hands? It May Mean Carpal Tunnel Syndrome
According to him, the common risk factors for CTS include:
- Repetitive hand and wrist movements,
- Prolonged use of vibrating tools,
- Medical conditions, such as diabetes and rheumatoid arthritis, and fluid retention during pregnancy,
- People who spend long hours typing, using a computer mouse, or performing manual tasks that require constant wrist movement are particularly susceptible to CTS.
The Role of Manual Exercises in Managing Carpal Tunnel Syndrome
"Manual exercises can be an effective component of a comprehensive CTS management plan. These exercises improve hand and wrist flexibility, strength, and overall function while reducing pain and discomfort," said Dr Singla.
Here are some manual exercises that can help individuals with CTS:
Wrist Flexor Stretch
To perform this exercise, reach your arm forward with your palm upturned. Use your other hand to gently bend your wrist backwards, experiencing a stretch in your forearm. Keep this position for 15-30 seconds and repeat it multiple times.
Wrist Extensor Stretch
This stretch targets the opposite muscles. Reach your arm forward, ensuring your palm is facing downward. Use your opposite hand to gently bend your wrist downward, feeling a stretch in the top of your forearm. Keep this position for 15-30 seconds and repeat it multiple times.
Wrist Flexor and Extensor Strengthening
You can perform this exercise using a light resistance band or a small hand weight. Sit with your forearm supported on a table, your wrist hanging off the edge, and your palm facing up (for flexion) or down (for extension). Remember to perform controlled repetitions of each exercise.
Finger Tapping
This exercise helps improve fine motor skills and dexterity. In this exercise, tap each finger of one hand to the thumb in a sequential manner, starting with the index finger and moving to the pinky.
Fist-to-Open Hand
Make a fist, then slowly open your hand, spreading your fingers as wide as possible. Repeat this movement to increase finger flexibility.
Also Read: People With Carpal Tunnel Syndrome Are At Risk of Migraine, Finds Study
Nerve Gliding Exercises
These exercises involve gentle movements of the wrist and fingers that help the median nerve glide smoothly within the carpal tunnel.
Dr Singla said that your healthcare provider or physical therapist can guide you through these exercises.
Precautions and Consultation
While manual exercises can be beneficial for managing CTS, it's crucial to approach them with care. Dr Singla mentioned some precautions:
- Start slowly and gently, as overexertion or aggressive stretching can worsen symptoms.
- Consult a healthcare provider or physical therapist before beginning any exercise program, especially if you have a severe or chronic case of CTS.
- Pay attention to your body. If any exercise increases pain or discomfort, stop immediately.
- Consistency is key. Performing exercises regularly can lead to better results.
- Combine exercises with other treatments. Manual exercises should be part of a holistic approach that may include rest, splinting, anti-inflammatory medication, and ergonomic changes to reduce strain on the wrist.
Conclusion
CTS can be a debilitating condition, but with proper management, including manual exercises, individuals can find relief from their symptoms. By following a tailored exercise program under the guidance of a healthcare provider or physical therapist, you can regain hand and wrist function, reduce pain, and improve your quality of life.
[Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.]
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