Carpal Tunnel Syndrome: 5 Exercises To Relieve Pain

Carpal tunnel syndrome is an irritation that can occur if you make repetitive movements, such as moving the wrist a lot. It can cause the annoying inflammation that comes if you use the computer mouse too much, for example.

In this article you can read about the most effective exercises to relieve carpal tunnel syndrome. You can do the exercises yourself to prevent and reduce the inflammation before it becomes chronic.

Why do some people get carpal tunnel syndrome?

Carpal tunnel syndrome is usually caused by a mixture of several different factors:

• Repeated and continuous movements or positions with hand and wrist. This happens e.g. when working on a tablet, playing a musical instrument, using a computer mouse or using your mobile phone.
• Tensions or stiffness in joints and tendons.
• Tendency to experience swelling due to genetics or injuries.
• Acidic foods rich in refined products, sugars and unhealthy fats.

Also read: This trick will relieve your muscle aches right away

Exercises that can relieve carpal tunnel syndrome

Stretch your wrist to relieve carpal tunnel syndrome

If you have carpal tunnel syndrome because you often keep your wrist in the same position or make the same hand movements, it can help to do stretching exercises every day.

Do the exercises several times a day, preferably before, during and after you use your wrist.

• Here’s how: Lay your arm on the table in front of you. Raise your hand perpendicular to your body, as if to say “stop”. You will feel a little discomfort and tension in your hand and wrist, which means you are doing it right.

Movements and warm-ups can help relieve carpal tunnel syndrome

Warm up your wrist after doing the stretching exercise described above. It can help you get rid of stiffness in the wrist. You can do this by making gentle movements that activate all possible positions in the hands and wrists and create warmth in the joint.

• Make circular motions with your wrist – in both directions – for approx. 1 minute. Do your best to make the circular motions as large and comprehensive as possible so that you avoid the inflammation ultimately limiting your range of motion.

Heated massage

Most people have tried to get an acute injury – for example, a sprain or a bruise. In these cases, putting ice on the injury can often help. But when the inflammation is chronic, heat works better. You can relieve carpal tunnel syndrome by using heat on the affected area.

For example, you can warm up the affected area by giving yourself a massage every morning and evening. Feel free to use olive oil or sesame seed oil when massaging.

You can also mix the oil with a few drops of essential oils such as ginger or cinnamon. The heat can provide immediate relief if you are in pain.

4. Try contrast baths to relieve inflammation

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

How do you make contrast baths?

• Fill two containers, one with cold water and the other with hot water.
• Dip your hands and wrists, all the way up to your elbows if you like, for 30 seconds in 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 sessions as the pain goes away.

Also read: How to use a tennis ball to relieve plantar fasciitis pain

5. Exercise your wrist with a stress ball

One of the most common exercises in physiotherapy is to do a rehabilitation routine with stress balls. When you squeeze a rubber or foam ball , you train the muscles and tendons that pass through the carpal tunnel.

As you regain your strength and mobility, you can move on to a bigger or harder ball. This exercise is also good for strengthening the finger muscles. It makes the stiffness of the wrist go away.

Stress balls can also have a calming effect, as the name suggests. The nervous system can affect tension in the hands and wrists, so when you relax it can indirectly relieve the symptoms of carpal tunnel syndrome. Therefore, other relaxation exercises can also help you relieve the inflammation.