Now we will tell you what are the best physical means and exercises to treat carpal tunnel syndrome. You can do these at home on your own to prevent and reduce the inflammatory condition even before it becomes chronic.
Why do I feel pain in my wrist?
Carpal tunnel syndrome can have many causes, but in general, constant movement of the wrists can easily produce an irritating inflammatory condition. This is often the result of, for example, excessive use of a computer mouse.
Carpal tunnel pain is most often caused by a combination of the following factors:
- Repeated and continuous hand and wrist movement or the same position. This is the case, for example, when using music players, a computer mouse or a mobile phone, for example.
- Tension or stiffness in joints and tendons.
- Tendency to cause swelling due to injuries or hereditary factors, etc.
- Acidic food with a lot of industrial products, sugar and unhealthy fats.
Effective exercises for the treatment of carpal tunnel syndrome
1. Stretching before, after and during wrist use
If you think you have this problem yourself because you are in much the same position or repeating the same movements too much, stretch every day.
Do such exercises throughout the day. If possible, do them before, after and during wrist use. That is, for example, in the morning before going to work, every now and then during the working day, and even in the evening before going to bed.
- The main stretch is as follows: place your arms in front of you horizontally and bend your hands from the wrist upwards. So make the move you want to say “stop”. You may feel a little discomfort and tension in your hand and wrist, but this means that the stretch is done correctly.
2. Movements and warm-up
Once you have stretched your tendons, do a short warm-up to get rid of the stiffness. You can do this with gentle movements that take your wrists and hands into many different positions.
- Make rotating movements on your wrists in both directions for about a minute. Try your best to make full circles, as the inflammatory state limits the possibility of movement.
3. Massage using heat
When you notice severe inflammation, for example as a result of a contusion, you can put an ice bag on your skin. If the inflammation is chronic instead, you may want to use heat as an aid.
A good way is to warm your wrist by rubbing it a little yourself in the morning and evening. Here it is advantageous to use olive or sesame seed oil.
If you want, you can add a few drops of ginger or cinnamon essential oil, and the effect of the heat will begin to be felt right away.
4. Temperature contrast: baths
Heat and cold provide a contrast that is a good help in activating blood circulation. Baths have been used for this purpose since ancient times, thus reducing swelling and pain.
How is this treatment done?
- Take two containers, and put cold water in one and hot water in the other.
- Dip your hands and wrists in water, up to your elbows if you wish. Let your hands be in hot water for 30 seconds and then in cold water for 15 seconds.
- Each session should last a total of at least three minutes, and repeat the treatment several times a day.
- Reduce the duration of treatment as the pain begins to ease.
5. Stress balls
One of the most common exercises that Physiotherapists recommend in rehabilitation is the use of stress balls. When your hand squeezes a small ball of rubber or foam, you are able to exercise the muscles and tendons in your wrist canal.
Once you get your strength and mobility restored, you can start using a harder ball. This exercise is great for the muscles of the fingers as well, and it helps to get rid of the stiffness caused by carpal tunnel syndrome.
These balls are also an excellent aid in lowering stress levels, and the nervous system is able to affect the tension in the hands and wrists. That is why it is very important to make use of treatments that allow you to relax yourself during everyday tasks.