Carpal tunnel syndrome is caused by compression of the median nerve at the wrist and has symptoms such as numbness, tingling, pain or dull spasms in the fingers, hand, and wrist. If left untreated, it can generate acute pain and a disabling movement deficit that prevents you from working. Massage can be an effective therapy for treating and preventing this syndrome, because it improves blood circulation, limits inflammation, allows metabolic waste to be removed, and relieves sore muscles and tendons.
Steps
Method 1 of 2: Massage Therapy
Step 1. Give a gentle massage to the muscles of the shoulder, arm, wrist and hand
Start with light movements without applying too much pressure (The touch technique). Start at the shoulder and slowly move up the arm to the small muscles of the wrist and fingers.
- Continue in this way for at least 30 seconds for each section / muscle running from the shoulder to the hand. This way you prepare the tissues for a deeper massage.
- Use the palm of your hand, thumb, and other fingers to massage the muscles.
- You may focus on the muscles and tendons of the wrist, but since carpal tunnel syndrome is rarely a problem limited to the wrist, be aware that treating the shoulder and the whole arm brings additional benefits.
- If you wish, you can use massage oil to reduce friction.
Step 2. Apply more pressure to rub the shoulder, arm, wrist and hand
This technique accelerates lymphatic outflow, venous return and decreases edema. Also, it is a good treatment for limiting adhesions and scar tissue.
- Increase the pressure with long, smooth movements, using your thumb.
- Start at the wrist and push the muscle in the center as you slide your fingers up to the elbow.
- At this point, massage the arm down to the elbow, forearm and wrist.
- To apply more pressure, you can use the knuckles of your hands, which will make you less tired. You have to press just enough to act on the deep tissues without causing pain.
- Remember to also intervene on the fingers and palm of the hand in a delicate way and performing light stretches.
- Continue to rub the muscles of each section of the upper limb for at least 60 seconds focusing on the wrist, but also working on the knots and adhesions of the shoulder, arm and hand.
Step 3. Switch to the kneading technique and retrace the entire shoulder, arm, wrist and hand
This technique, also called petrissage, drains metabolic residues that have accumulated in the muscles, under the skin and in the joint into the bloodstream. Kneading also improves muscle tone and elasticity.
- Massage the shoulder and arm muscles with the palm of your hand, use your thumb and fingers when you are in the wrist and hand region.
- Continue in this way for at least 30 seconds for each section of the limb, focusing primarily on the wrist.
Step 4. Use the technique of the vibration technique on the whole limb
This type of manipulation has been shown to be effective in relieving pain and, at the same time, strengthens the muscles that have lost tone. Extend your fingers and use your entire hand to gently "cut" the arm muscles.
- You can also use the base of your palm or fingertips to perform this technique.
- Continue in this way for 30 seconds in each section of the arm paying special attention to the wrist.
Step 5. To finish, return to the touch
The massage should begin and end with gentle manipulation (effleurage). By doing so, you relax your muscles and calm your nerves.
- Touch each section of the arm for 30 seconds to finish the massage.
- When you are done with one arm, repeat the whole procedure on the other shoulder, arm, wrist and hand.
- The number of sessions you need varies according to the severity of your case. Sometimes you can feel relief in just one session, but it often takes 5-10 massages before you notice any improvement.
- If symptoms persist or worsen, see an orthopedist or physical therapist.
Step 6. Apply acupressure to the muscle stimulation points
Acupressure points, or more commonly known as "trigger points" or muscle knots, can refer to pain in areas affected by the carpal tunnel. These points can also be found in the neck and shoulder area. To get the most out of it, it is important to contact a professional with specific training in this type of treatment.
- Relax your forearm on a table, with your palms facing up. Apply pressure to nearby muscles on the inside of the elbow - press and notice if it stimulates pain in the carpal tunnel area. If this happens, press gently for 30 seconds; the pain should gradually subside.
- Move along the forearm to find other points that stimulate pain, then press for 30 seconds.
- Rotate your arm so that your palms are facing down and repeat the process for each point between the elbow and the wrist.
- Do this exercise every day.
Method 2 of 2: Stretching Exercises
Step 1. Stretch your wrist and forearm flexor muscles
Extend your arm in front of you with your palm facing up. Bend your wrist down so that your fingers point to the floor.
- Alternatively, you can kneel on the ground while also placing your hands on the ground with your fingers pointing towards you. Bring your body back until you feel some tension in your wrists.
- Hold the position for at least 30 seconds.
- Repeat the exercise with the other hand.
Step 2. Stretch your wrist and forearm extensor muscles
It is an exercise identical to the first one, only in this case the palm of the hand must be facing the ground. Bend your wrist down so that your fingers point to the floor.
- Hold the tension for at least 30 seconds.
- Repeat the exercise with the other hand.
Step 3. Do some stretches to slide the tendon
These exercises consist of a series of movements, during which the fingers reach five positions: straight, hooked, partial fist, flat and with a tight fist.
- Start with the "straight" position keeping your fingers straight and close together.
- Slowly bend them to gently touch your palm (if you can).
- Move your fingers trying to partially close them into fists.
- Stretch your fingers forward, with your thumb under them as if you want to recreate the shape of a bird's head.
- Finally, close them into a fist with your thumb resting relaxed on the side.
- Repeat this series of movements a few times with both hands.
Advice
- Take a 6-minute break, several times a day, to massage or stretch the wrist area to improve blood circulation and reduce pain.
- If done regularly, a hand massage is very important, especially if your job requires you to type on the computer, write, or constantly use fine motor skills of the hands.
- Some women experience transient carpal tunnel syndrome during pregnancy. Discuss with your doctor if this is causing you problems.
- This syndrome must be treated as soon as the first symptoms show, to avoid long-term complications and chronic and cumulative damage to the median nerve.
- Non-steroidal anti-inflammatory drugs (NSAIDs) can provide pain relief in the short term; take them respecting the dosage indicated in the leaflet and never exceed the recommended dose.
Warnings
- If symptoms persist or worsen, see your doctor immediately, as this could be serious damage to the medial nerve.
- If left untreated, chronic carpal tunnel syndrome must be managed with surgery to relieve pressure on the medial nerve.
