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Carpal Tunnel Syndrome and Simple Slowly Bend Your Wrist Upward, Wrist Lift and Then Return to the Starting Exercises That May Help

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Carpal Tunnel Syndrome and Simple Slowly Bend Your Wrist Upward, Wrist Lift and Then Return to the Starting Exercises That May Help Simple exercises Finger bend C M Start with your fingers held Y K Wrist bend out straight. Gently bend the PMS 1665 (forward and back) middle joints of your fingers PMS ??? Rest your elbow on a table, down toward your upper PMS ??? arm pointing up, wrist straight. palm and hold for 5 seconds. PMS ??? Gently bend your wrist forward Do 3 sets of 10 repetitions. Non-printing at a right angle and hold for 5 Colours Carpal tunnel Non-print 1 seconds. Straighten your wrist. Wrist stretch with weight Non-print 2 Gently bend it backwards and syndrome JOB LOCATION: hold for 5 seconds. Do 3 sets Holding a light weight (e.g a tin PRINERGY 3 of 10 repetitions. of beans), stretch your arm out This leaflet provides general information in front with your palm down. about carpal tunnel syndrome and simple Slowly bend your wrist upward, Wrist lift and then return to the starting exercises that may help. Place your palm on the table position. Do 3 sets of 10 and lift the fingers up. Place repetitions. Gradually increase your other hand across the the weight you hold. knuckles at 90º and push down as the bottom hand tries Hand squeeze to pull up. You should feel the muscles of your forearms Squeeze a rubber ball and contracting. Swap hands hold for 5 seconds. Do 3 sets and repeat. of 10 repetitions. Wrist flex Keeping your arm straight Summary in front with your palm facing • Carpal tunnel syndrome can usually down, gently bend your wrist be easily treated. down. Use the opposite • Symptoms tend to be worse at night hand to press the stretching – hang your hand out of bed or shake hand back towards your it around to ease pain. body and hold for 15–30 seconds. Straighten your wrist. • Certain activities can bring on Gently bend the stretching symptoms. Wearing a working wrist hand backwards and use splint may be helpful. the opposite hand to pull the • Try the exercises suggested here fingers back. Hold for 15–30 seconds. Do 3 sets with to help ease pain and prevent each wrist. future injuries. www.arthritisresearchuk.org 2302/P-CARP/12-9 AUK00002_Carpal-tun.indd 1-3 10/09/2012 16:09 What is carpal tunnel syndrome? on nerves in the neck due to disc problems Splints Carpal tunnel syndrome is a condition in or arthritis can cause similar symptoms. Wearing a resting splint can help prevent which the median nerve is squeezed where A nerve conduction test may help if there’s the symptoms occurring at night, or it passes through the wrist. This often any doubt about the diagnosis. a working splint can be useful if your happens because the tendons in the wrist symptoms are brought on by particular have become swollen and they press on What causes carpal activities. Your doctor or physiotherapist the nerve. The median nerve controls some tunnel syndrome? can advise on where you can be fitted of the muscles that move the thumb and it Carpal tunnel syndrome is a common with a splint. carries information back to the brain about problem. It’s often caused by work-related Steroid injections sensations in your thumb and fingers. activities, such as typing, and repetitive To reduce inflammation, your doctor or a When the nerve is squeezed it can cause movements, although some cases may be related to arthritis of the wrist, thyroid specialist physiotherapist can give you a pain, aching, tingling or numbness in the steroid injection into your carpal tunnel. affected hand. The symptoms tend to be disease and pregnancy. Your risk of developing it may be greater if your job The injection may be uncomfortable, but worse at night and may disturb your sleep, the effects can last for weeks or months. but you may notice it most when you wake places heavy demands on your wrist or if you use vibrating tools. A steroid injection into the wrist joint itself up in the morning. Hanging your hand out may help if you have arthritis in your wrist. of bed or shaking it around will often relieve the pain and tingling. What can be done to help? Your pain should ease within 2 weeks and you should recover over If there’s a particular cause, like an You may not notice the problem at all during approximately a 4–6 week period. the day, though certain activities – such underactive thyroid or arthritis, treating as writing, typing, DIY or housework – can that condition may help. Other treatment You should use the exercises overleaf bring on symptoms. will depend on how severe the nerve for at least 6–8 weeks to help prevent compression is. It’s important to get help symptoms returning. Sometimes the condition can be mistaken quickly if your hand muscles are weak. for something else. For example, pressure Carpal tunnel syndrome can produce numbness The wrist or tingling in the shaded area. Sleeping in a resting splint can help. Median nerve Carpal tunnel Tendons The tendons and the median nerve pass through the carpal tunnel in the wrist. AUK00002_Carpal-tun.indd 4-6 10/09/2012 16:09.
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