Hand and Wrist Pain
The most effective technique I have found for hand and wrist pain, including carpal-tunnel, is deep tissue massage of the muscles in the forearm. The muscles will be very tender so find someone who is knowledgeable about massage and have them do this to your tolerance. Self-massage works too. This should be done daily, preferably in the evening, to give the muscles a chance to rest while you sleep.
If you work at a computer and do a lot of typing, another tip is to make sure your computer keyboard is slightly lower than your fingers so your wrist is relaxed.
Before you develop pain, however, I recommend you do all of the exercises below.
Use the “Position of Pain and Procedure” chart below and find the position of pain that fits your situation. You’ll perform the corresponding routine (Procedure) in the order provided, following the instructional videos to learn proper form. For any complaint in the hands, fingers, wrists, or forearms, I recommend doing all of the following techniques.
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System.
|Position of Pain||Procedure|
|Elbow pain when gripping||Hand Wrist Stretch with Movement, Elbow Hand Wrist Stretch, Forearm Self-Massage|
|Elbow pain when straight||Elbow Hand Wrist Stretch, Forearm Self-Massage|
|Elbow pain when bending||One Arm Stretch, Door Stretch|
|Elbow pain when straightening or pushing away, i.e. push up||Elbow Hand Wrist Stretch, Forearm Self-Massage|
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System. Follow the order of the exercises exactly as they appear in the Procedure column.