Carpal Tunnel Syndrome Exercises/Prevention:

Diagnosing/Testing

The doctor will perform several exams that will test the range of motion, strength and painful areas of your wrists and hands. First, a visual inspection of the wrists and hands will ensure the doctor that your pain isn't sourced from some obvious abnormality. Furthermore, the doctor will want to test for feeling, sensation and strength in the hand. For example, if you suffer numbness in the fingers but not the baby/little finger than there is a strong chance the medial nerve, responsible for Carpal Tunnel, is pinched as it provides feeling to all other fingers but the baby/little finger. Often pain can be reproduced by pressing on the wrist and medial nerve, which would be a strong indication that the nerve is the source of pain. Range of motion and wrist flexion tests including pressing the palms together, and pressing the back of the hands together will test for alternate causes like trauma, prior injury and arthritis.

Home Tests

Tinel's Sign - Tinel's test is performed by tapping the median nerve along its course in the wrist. A positive test is found when tapping the nerve causes tingling in the fingers

Phalen's Sign - Phalen's test is done by pushing the back of your hands together for one minute. This compresses the carpal tunnel and is also positive when it causes the same symptoms you have been experiencing with your carpal tunnel syndrome.

Preventative and Rehab Strategies

At the onset of carpal tunnel pain immediate measures should be taken in order to avoid permanent damage of the median nerve. Ignoring the symptoms thinking they will go away naturally and continuing with activities that cause wrist and hand pain will certainly lead to more serious problems in the future. In order to avoid serious CTS injuries try to maintain a straight and relaxed wrist position. Repetitive tasks with a bent wrist like typing, playing an instrument and even driving puts your wrist at risk. Doing simple things like using a wrist support at your keyboard or making sure that your keyboard is in the prone position rather than elevated will help keep your wrists in an ergonomic position. It would also be wise to take frequent short breaks to stretch your fingers and thumb. Below is a simple to follow stretching routine you can perform before beginning work and frequently throughout your work day. Performing dumbbell exercises with light-weights(2 lbs) to loosen and strengthen the area will help defend against injury. These exercises are used as a precautionary measure and should not be practiced by those who already suffer carpal tunnel pain.

Icing the area for 5-10 minute intervals throughout your work day will reduce pain and inflammation.

Here is a quick stretching routine to be performed daily before and during your work day. Being limber counts for a lot under repetitive conditions. If you suffer from mild carpal tunnel, these strategies could help you avoid further injury and surgery. Remember, many of these strategies are precautionary and help guard against carpal tunnel injury. If you feel pain or discomfort while exercising or stretching your wrists stop immediately.

Extend and stretch both wrists and hands upwardly as if pressing against a wall. Hold for a count of 5.

Return wrists to a relaxed straight position.

Make a tight fist with both hands and then bend down at the wrist maintaining a clenched fist. Hold for a count of 5.

Return wrists to a relaxed straight position.

Repeat these stretches 10 times and then relax your arms at your side and shake them out.