Physiotherapy Exercises for Carpal Tunnel Syndrome: A Guide to Relief and Recovery

What is Carpal Tunnel Syndrome?

Carpal Tunnel Syndrome is a common condition that affects the hand and wrist. It happens when the median nerve, which runs through a narrow passage in your wrist, gets squeezed. As a result, you may feel numbness, tingling, or weakness in your hand. Often, these symptoms get worse at night or after using your hand for a long time.

Causes and Risk Factors

Many things can cause Carpal Tunnel Syndrome. For example, repeated hand movements, wrist injuries, or certain health problems can increase your risk. Some common risk factors include:

Frequent typing or computer use

Jobs that require gripping or vibrating tools

Pregnancy or hormonal changes

Health conditions like diabetes or arthritis

Family history of nerve problems

Because these factors can add up, it is important to know your risks and take steps to protect your hands.

Why Physiotherapy Matters for Carpal Tunnel Syndrome

Physiotherapy plays a key role in managing Carpal Tunnel Syndrome. In fact, gentle exercises can help reduce pain, improve movement, and prevent further injury. With regular practice, you may notice less tingling and better grip strength. However, it is important to do these exercises safely and correctly.

Physiotherapy Exercises for Carpal Tunnel Syndrome

Below are some effective physiotherapy exercises for carpal tunnel syndrome. Always start slowly and stop if you feel pain. For best results, try these exercises two to three times a day.

1. Nerve Gliding Exercise

Sit or stand with your arm straight in front of you, palm facing up.

Bend your wrist so your fingers point toward the floor.

Use your other hand to gently pull your fingers back.

Hold for 5 seconds, then relax.

Repeat 5 times on each hand.

2. Wrist Flexor Stretch

Extend your arm in front of you with your palm up.

With your other hand, gently pull your fingers back toward your body.

Hold the stretch for 10 to 15 seconds.

Release and repeat 3 times.

3. Wrist Extensor Stretch

Hold your arm out with your palm facing down.

Use your other hand to gently press your hand downward.

Hold for 10 to 15 seconds.

Repeat 3 times on each side.

4. Tendon Gliding Exercise

Start with your fingers straight.

Bend your fingers to make a hook shape.

Next, make a fist, then return to the starting position.

Repeat these steps 5 to 10 times.

5. Median Nerve Glide

Make a fist with your thumb outside your fingers.

Straighten your fingers and thumb.

Bend your wrist back, keeping your fingers straight.

Hold for 3 seconds, then relax.

Repeat 5 times on each hand.

Safety Tips and Common Mistakes

Always move slowly and gently.

Stop if you feel sharp pain or numbness.

Do not force your wrist or fingers into painful positions.

Start with fewer repetitions and increase as you get stronger.

If symptoms get worse, pause the exercises and consult a professional.

Lifestyle and Ergonomic Advice

Besides exercises, simple changes can help relieve symptoms and prevent future problems. For example, you can:

Take frequent breaks from typing or repetitive tasks

Keep your wrists straight while using a keyboard or mouse

Use ergonomic tools and chairs

Stretch your hands and wrists often

Wear a wrist splint at night if your doctor suggests it

In some cities, you may find local support groups or physiotherapy clinics that offer special programs for wrist pain physiotherapy.

When to Seek Professional Help

Although exercises can help, you should see a doctor if:

Your symptoms last more than a few weeks

You have severe pain, weakness, or loss of feeling

Your hand or wrist looks swollen or changes color

Home exercises do not improve your symptoms

Early treatment can prevent long-term damage and help you recover faster.

Conclusion

In summary, physiotherapy exercises for carpal tunnel syndrome can ease pain and improve hand function. However, always follow safety tips and listen to your body. For the best results, consult a qualified physiotherapist or healthcare provider for personalized guidance on managing Carpal Tunnel Syndrome.