Radial Tunnel Syndrome Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Wrist flexion stretch
- Start with your arm stretched out in front of you with your palm facing down.
- Allow your wrist to flex so that your fingers point towards the floor.
- Use your opposite hand to stretch further into this position and hold 20 seconds.
2. Radial nerve glide
- Start with your hand down by your side, place your thumb across your palm and wrap your fingers over your thumb. Then bent the wrist forward.
- Now fully twist your shoulder inwards so that if your thumb was sticking out it would point behind you.
- Lift your shoulder out to the side until you feel symptoms.
- Hold for 2-5 seconds and then return to the start position by reversing the movements.
3. Stress ball squeeze
- Hold a soft ball or a balled-up piece of tissue.
- Squeeze the ball tightly holding for 5 seconds.
- Relax your hand and forearm muscles between repetitions.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
The intermediate plan is the next progression of the basic plan and the focus changes to firmer stretches for the forearm and wrist to improve nerve, tendon and muscle flexibility/mobility. It also places more emphasis on strengthening the forearm and wrist muscles (especially those that rotate the forearm) using relatively little equipment, such as a resistance band or a weight.
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Finally, the advanced programme is the last progression, and it is tailored towards those who require a higher level of function. It comprises of more challenging and complex exercises which will load the affected structures in the forearm and wrist more to build muscle strength and improve resilience.
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