Cubital Tunnel Syndrome Exercises
Do you have pain or numbness in your elbow or fingers? You may have cubital tunnel syndrome, which puts pressure on your ulnar nerve. While there are treatment options like splints or surgery, exercising helps relieve cubital tunnel syndrome symptoms and prevent its progression. Let’s review the activities you can do at home and some tips for protecting your elbow and ulnar nerve. Here are some tips Cubital Tunnel Syndrome Exercises.
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| Cubital Tunnel Syndrome Exercises |
What is Cubital Tunnel Syndrome?
Cubital tunnel syndrome occurs when your ulnar nerve becomes compressed as it passes through the narrow cubital tunnel on the inner side of your elbow. This tight space can irritate the nerve and cause numbness, tingling, and pain in your ring and pinky fingers, hand, and inner elbow. It happens when you overuse your elbow by resting it on hard surfaces or bending it for long periods. An injury, arthritis, or even structural factors like a shallow tunnel can also lead to irritation.
Symptoms of Cubital Tunnel Syndrome
Regular symptoms include numbness or tingling in the ring and pinky fingers, especially at night. You may have pain in the forearm or hand, and your grip strength can weaken over time. Clumsiness and trouble distinguishing hot from cold with the affected fingers are also typical.
Causes of Cubital Tunnel Syndrome
Repeatedly bending the elbow, trauma, arthritis, and bone spurs can cause cubital tunnel syndrome. Resting your elbow on hard surfaces compresses the nerve, as can keeping it bent for a long time, like when talking on the phone. An overly shallow cubital tunnel also raises your risk.
Exercises for Cubital Tunnel Syndrome
Specific exercises can help stretch and mobilize your ulnar nerve, strengthen the muscles, and give your elbow an excellent range of motion. Try these examples:
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| Exercises for Cubital Tunnel Syndrome |
Nerve Gliding Exercises
Gently move your elbow, wrist, and fingers through their range of motion. It “flosses” the nerve to keep it mobile.
Strengthening Exercises
Light strengthening exercises improve function.
Wrist Flexion and Extension
Bend your wrist up and down slowly while keeping your forearm stable. Do two sets of 15.
Forearm Pronation and Supination
Slowly rotate your forearm palm up and down while keeping your elbow still. Do two sets of 15.
Stretching Exercises
Gentle stretches can relieve nerve pressure.
Elbow Extension Stretch
Hold your arm straight out with your palm up. Use your other hand to pull the fingers back further gently. Hold for 30 seconds.
Wrist Flexion Stretch
Place your forearm and palm flat on a table. Use your other hand to pull the fingers back gently. Hold for 30 seconds.
Tips for Doing Cubital Tunnel Syndrome Exercises
Follow these tips to get the most out of your cubital tunnel syndrome exercises:
Warm Up First
Take 5-10 minutes to warm up your elbow and fingers before doing targeted stretches and strengthening. It prevents injury.
Work Both Sides
Even if only one arm is affected, exercise equally with both to retain muscular balance.
Avoid Overstretching
Stretch gently and stop if you feel pain. Forcing a stretch could aggravate your condition.
When to See a Doctor
See your doctor promptly if you have the following:
Severe or Persistent Numbness/Tingling
Noticeable hand weakness or clumsiness
Muscle Weakness
Inability to distinguish temperatures
No Improvement After 2-3 Months
If home exercises aren’t helping after a few months, see your doctor to discuss treatment options like corticosteroid injections or surgery. Don’t wait too long.
Conclusion
Cubital tunnel syndrome can impact your comfort and function, but strategic exercises tailored to your needs can help manage it. Speak to your physical therapist or physician to set up the right program. Consistency is critical to maintaining mobility and strength long-term.
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FAQs About The Cubital Tunnel Syndrome Exercises
Here are answers to some common questions related to FAQs About The Cubital Tunnel Syndrome Exercises.
Aim for 10-15 minutes of exercise 2-3 times daily. Consistency is essential to keep your ulnar nerve gliding smoothly.
Targeted exercises often significantly improve symptoms for mild to moderate cases. But severe cases may require other treatments, too, like splinting or surgery along with activities.
Avoid prolonged elbow bending and resting on hard surfaces, aggravating it. Also, limit repetitive wrist and finger motions.
Not necessarily, but regular nerve gliding stretches make it less likely to develop. Good posture to avoid elbow compression helps too.
Expect to do exercises long-term to manage cubital tunnel syndrome. Keeping your ulnar nerve mobile is an ongoing process. Talk to your doctor about the correct exercise timeline for you.