Physiotherapy in Carpal Tunnel Syndrome Recovery
Struggling with hand or arm pain, numbness, or tingling? It could be Carpal Tunnel Syndrome. This condition occurs when the median nerve is compressed at the wrist. Early physiotherapy can relieve symptoms and prevent worsening. A physiotherapist can guide you through safe, targeted exercises to support recovery. Always consult your doctor before starting any new treatment.
What is Carpal Tunnel Syndrome?
Carpal tunnel syndrome is a condition where the median nerve gets squeezed inside the wrist. This happens when the tendons become swollen and press on the nerve. That nerve controls how the muscles move your thumb and fingers, and it also carries information back to the brain about sensations you feel.
When the nerve is under pressure, you may feel pain, tingling, or numbness in your hand—especially in the thumb and first few fingers. These symptoms often get worse at night, may disturb your sleep, and can make it hard to wake comfortably in the morning. I’ve had patients describe how simply hanging their hand or shaking it gently helps relieve that irritating tingling.
You might not notice much during the day, unless you’re typing, writing, or doing activities like DIY or housework. At times, people assume it’s something else—pressure on the nerves in the neck, disc problems, or even arthritis—all of which can cause similar symptoms. A proper diagnosis with a nerve conduction test is key to clearing any doubt.
Healing The Affected Hand
Recovery starts by understanding how the affected hand responds to daily activities. Simple changes, like adjusting your typing or writing posture, can ease pressure on the median nerve. I’ve seen cases where avoiding repetitive motions during DIY projects or housework has reduced swelling in the tendons and helped the muscles move more freely.
When numbness, aching, or tingling disrupts your night, using a wrist brace can help keep the wrist in a neutral position, allowing the nerve to relax. I’ve had clients say they finally got through a full night’s sleep after just a few nights of consistent use—without needing to shake or hang the hand off the bed.
For those with stubborn symptoms, medical options like a nerve conduction test offer insights into how severely the nerve is being squeezed. Treatments vary from physical therapy to, in some cases, surgery. Still, catching the syndrome early and listening to the sensations in your hand can make all the difference in long-term comfort.
What Can Be Done To Help?
When this condition gets severe, the compression of the nerve in your hand can spread quickly, especially if muscles grow weak from not moving enough. In my experience, treating underlying issues like arthritis or an underactive thyroid was just as important as wearing a splint or taking breaks from typing. What truly made a difference was finding what cause triggered mine—and working step by step to help my recovery.
Splints
When my symptoms first started showing up at night, my doctor suggested a resting splint to help manage the pain. Later, a physiotherapist recommended a working splint that was especially useful during particular activities that had brought on discomfort. I got fitted properly and learned how it could prevent symptoms from occurring throughout the day, especially with consistent wear during repetitive tasks.
Steroid injections
When carpal tunnel pain is severe, a doctor or specialist may suggest a steroid injection to reduce inflammation in the wrist joint. This injection can help ease the pain and improve movement, but some find the process uncomfortable. Typically, pain relief is felt within 2 weeks, and the effects can last several weeks or even months.
Exercises and Recovery Tips
Along with injections, working with a physiotherapist on gentle exercises is key to a full recovery. These exercises help prevent symptoms from returning and improve strength in the wrist over a 4–6 week period or longer, sometimes taking 6–8 weeks. Combining use of injections and physical therapy supports healing and reduces chances of arthritis or further issues in the wrist.
Wrist bend
Place arm on table, elbow at 90°, fingers forward
Bend wrist forward (flexion), hold 3 seconds
Return, then bend wrist backward (extension) for a light stretch
Do 3 sets of 10 reps daily for mobility & range of motion
Wrist lift
Place palm flat on table and slowly lift all fingers upward
Press down on knuckles with other hand at a 90° angle
Resist the pressure by pulling fingers up to create tension
Switch hands and repeat the same movement on the other side
Wrist Flex
Bend wrist down, palm forward, arm straight and relaxed
Use other hand to press fingers back, hold 15–30 seconds
Straighten wrist, bend it slowly backward
Support with other hand, pull gently, hold 15–30 seconds
Finger bend
Start with fingers straight and relaxed
Gently bend middle joints toward upper palm
Hold the position for a few seconds
Do 3 sets of 10 reps to build comfort safely
Wrist stretch with weight
Extend arm forward, palm down, fingers steady
Hold a light weight (e.g. tin of beans) in your hand
Slowly bend wrist upward, then return with control
Do 3 sets of 10 reps, increasing weight as strength builds
Hand squeeze
- Squeeze a rubber ball and hold for 5 seconds.
- Do 3 sets of 10 repetitions.
Summary
Carpal tunnel syndrome is often simple to treat. Symptoms typically worsen at night—letting your hand hang off the side of the bed or gently shaking it can help relieve discomfort. Some activities may trigger symptoms, so using a supportive wrist splint during work may provide relief. Consider trying the recommended exercises below to reduce pain and help prevent future issues.