Carpal Tunnel Syndrome (CTS) is a prevalent condition that affects many individuals, particularly those engaged in repetitive hand movements. The specific physiotherapy Edmonton aims to alleviate pain, reduce inflammation, and improve function, helping patients achieve significant improvement and enhanced quality of life.
Critical Aspects of Carpal Tunnel Syndrome:
It happens when the median nerve becomes compressed while travelling through the carpal tunnel, a tight passage formed by bones and ligaments containing the median nerve and tendons essential for finger movement.
Symptoms of Carpal Tunnel Syndrome (CTS)
Numbness and tingling, commonly experienced in the thumb and half of the ring finger, often worsen at night. Pain can extend from the wrist into the hand and forearm and range from mild to severe. A burning sensation in the fingers and palm can add to the discomfort.
Causes of Carpal Tunnel Syndrome
Trauma or injury, including previous wrist injuries or fractures, can cause structural changes that contribute to this irritation. Hormonal changes during pregnancy often lead to fluid retention, which compresses the median nerve and increases susceptibility to Carpal Tunnel Syndrome (CTS).
Revitalize The Wrist: Five Key Exercises to Alleviate Carpal Tunnel Syndrome
Recover the wrist with these five powerhouse exercises to conquer Carpal Tunnel Syndrome through physiotherapy in Edmonton. Physiotherapy helps to reclaim the wrist’s strength and vitality.
1. Wrist Flexor Stretch
The wrist flexor stretch targets the muscles and tendons on the underside of the forearm. This exercise is beneficial for alleviating tension and discomfort associated with Carpal Tunnel Syndrome.
- Positioning: The individual extends one arm straight ahead, with the palm facing upwards and fingers pointing away from the body, preparing the wrist flexors for the stretch.
- Stretching: Using the opposite hand, the individual gently pulls the fingers of the extended arm back toward the body, creating a gentle pull along the underside of the forearm, targeting the wrist flexors.
- Holding: The stretch is maintained for 15 to 30 seconds during a mild pull and felt along the wrist and forearm muscles.
- Releasing: The stretch is slowly released, returning the arm to the starting position. It ensures that the muscles are not overstretched and can relax.
- Repetition: The individual repeats the stretch 2 to 3 times on the same arm before switching to the other arm and performing the same steps. This balanced approach helps address potential imbalances between the arms.
2. Wrist Extensor
This wrist extensor stretch focuses on the muscles and tendons on the top side of the forearm.
- Positioning: Extend one arm before with the palm facing downward. This position effectively targets the wrist extensors.
- Stretching: Use the other hand to gently press the back of the extended hand downward toward the floor. This motion should create a stretch along the top of the forearm.
- Holding: Hold this position for 15 to 30 seconds and feel a stretch along the top of the forearm. The stretch helps in elongating the wrist extensors.
- Releasing: Release the stretch and return to the starting position. This step prevents overstretching and ensures a controlled return to the neutral position.
- Repetition: Repeat the stretch 2 to 3 times on each arm. This regular stretching helps reduce wrist tightness and balance muscle tension.
3. Median Nerve Gliding
Median nerve gliding exercises help mobilize the median nerve to reduce Carpal Tunnel Syndrome symptoms. These exercises facilitate smooth nerve movement through the carpal tunnel.
- Position: Begin with the arm bent at the elbow, palm facing upwards. This position prepares the nerve for gliding exercises.
- Gliding: Gradually straighten the arm while extending the wrist and fingers back. This motion helps the median nerve glide smoothly through the carpal tunnel.
- Returning: Return to the starting position by bending the elbow and wrist. It ensures that the nerve glides through the tunnel without restriction.
- Repetition: Perform 10 to 15 repetitions, ensuring each movement is smooth and controlled. Repetitions help improve nerve mobility and reduce CTS symptoms.
4. Thumb Opposition Stretch
The thumb opposition stretch aims to improve the thumb’s flexibility and strength. This exercise enhances thumb function and reduces discomfort.
Steps:
- Positioning: Extend the hand to the front side with the fingers spread out. This position prepares the thumb and fingers for the stretching exercise.
- Touching: Touch the tip of the thumb at the tip of each finger sequentially. Hold each touch for 2 to 3 seconds before returning to the starting position.
- Repetition: Perform 2 to 3 sets of 10 repetitions on each hand. This repetition helps in enhancing thumb flexibility and strength.
- Holding: Hold each touch for a few seconds to maximize the stretch and strengthen the thumb muscles.
5. Wrist Strengthening Exercises
Strengthening exercises for the wrist help support and stabilize the wrist joint, potentially alleviating symptoms of Carpal Tunnel Syndrome (CTS) and improving wrist function.
- Starting Position: Hold a lightweight dumbbell with the hand. This equipment provides resistance for strengthening exercises.
- Wrist Curls: With the forearm resting on a table or thigh, the individual performs wrist curls by bending and straightening the wrist. This action strengthens the muscles around the wrist.
- Repetition: Complete 2 to 3 sets of 10 to 15 repetitions for each wrist. Regular repetitions help build wrist strength and stability.
- Holding: Ensure controlled movement during wrist curls to avoid strain and maximize effectiveness.
These exercises are vital for effectively managing and alleviating symptoms, delivering personalized care tailored to each individual’s needs.
Find Relief from CTS with Personalized Physiotherapy Solutions
Turning Point Physiotherapy in Edmonton is vital in managing Carpal Tunnel Syndrome (CTS). By leveraging Edmonton physiotherapy services, patients can experience significant relief and enhanced wrist health. For those searching for a “physiotherapist near me,” contacting our clinic provides access to physiotherapy in Edmonton. Our physiotherapy clinic offers tailored treatments and personalized care designed to address and alleviate musculoskeletal issues, helping you achieve optimal health and a thorough recovery.
Read More: Physiotherapy Exercises