Cubital tunnel syndrome refers to any condition wherein there is compression or irritation of the ulnar nerve that runs from your shoulder down your arm and into your hand through a narrow space called cubital tunnel in your elbow.
Symptoms may include numbness in your elbow and fingers ringed and pinky fingers as well as pain when bending the elbow or tapping on nerves.
1. Shoulder Stretch
Numerous jobs and activities require frequent reaching, lifting, pulling and pushing with your shoulders. This exposes them to constant stretching and pulling motion that could potentially increase cubital tunnel syndrome symptoms; however a few simple stretching exercises can help your shoulders remain pain free in their range of motion.
Stand alongside a doorway or wall and extend your right arm until its palm faces forward on an edge of the door frame or wall below shoulder level, palm facing out. Hold this position while turning slowly away from the doorway until feeling an increase in chest and shoulder flexibility; hold for 30-60 seconds then switch sides.
Cubital tunnel syndrome occurs when the funny bone nerve (ulnar nerve) becomes compressed or stretched at its point of crossing over the elbow, leading to irritation, compression, or stretching that leads to numbness, tingling and pain in ring and small fingers, weakness in hand as well as rest, ice therapy, nonsteroidal anti-inflammatory medications, bracing activity modification physical therapy modalities exercise regimen. For severe or persistent cases surgery may also provide relief.
Cubital tunnel release surgery entails opening the ligament roof of the elbow space to create more room for nerves, usually as an outpatient procedure. For some patients, their ulnar nerve may even be moved from behind the medial epicondyle and in front of it so it does not get caught on bony ridges when they bend their elbow.
Physical therapists can teach a series of cubital tunnel exercises designed to increase elbow range of motion and relieve symptoms associated with compression or entrapment of the ulnar nerve. Furthermore, your therapist may demonstrate nerve gliding exercises designed to encourage freer passage through the cubital tunnel for your ulnar nerve; although evidence shows they don’t decrease pain associated with neuropathy ulnar neuropathy. But some studies do report improvements.
2. Elbow Stretch
The ulnar nerve travels through a small tunnel known as the cubital tunnel on the inside elbow and is prone to compression from daily habits such as leaning on your elbows or sleeping with them bent, direct trauma and direct compressive forces such as leaning against them or leaning against something, or direct compression due to proximity with bones on its path such as medial epicondyle which may irritate it when compressed; all of which contributes to symptoms associated with cubital tunnel syndrome like tingling and numbness on rings and little fingers as well as symptoms in other fingers of its route of travel.
Cubital Tunnel Syndrome, similar to tennis elbow, results from repetitive motions or overuse of the hand, wrist, and arm. Where tennis elbow is caused by inflammation of tendons, cubital Tunnel Syndrome is caused by pressure on the ulnar nerve located within the inner elbow. Both conditions may be managed through simple exercises which strengthen and stretch wrists, hands, and arms.
Nerve gliding is one of the key cubital tunnel exercises, helping the ulnar nerve move more freely through the cubital tunnel, thus decreasing compression. Our physical therapists at Hinge Health recommend it for individuals who already suffer from cubital tunnel syndrome or want to prevent future attacks.
Stand with legs shoulder width apart and rest the affected arm’s forearm on your knee, keeping the hand facing downward towards the floor. Use one hand to gently press your palm against your knee while gradually bending your elbow in towards your body with fist still clenched tightly; hold for 30 seconds and repeat.
Repeat these stretches several times each day for maximum benefit and to help prevent painful flare-ups. Please be mindful that results may take weeks; be patient! If any tingling or numbness appears in your hand and fingers while performing a stretch session, stop immediately and consult your physician – surgery may also be considered as a solution if the symptoms do not respond to conservative measures.
3. Wrist Stretch
Nerve gliding exercises help the ulnar nerve gently move through its passageway in Guyon’s canal and cubital tunnel on either side of the elbow, improving symptoms such as numbness and tingling. Furthermore, these movements promote blood flow to the nerve while relaxing muscles that tighten or compress it.
These movements, known as “hand yoga,” involve making fists with each hand and then gently pushing against your palms with the other hands while moving the wrists in circles with gentle pushing action to deepen each movement. You should perform eight-10 circles three to five times per day – the more frequent this practice occurs, the better results you’ll experience.
Sitting comfortably, extend one arm straight out along the side of your body at shoulder level with palm facing up. If this is too uncomfortable, do it by tucking it into the crook of your elbow instead. Gently bend wrist downward toward body then backward away from hand creating space under back of forearm where ulnar nerve can pass without becoming compressed.
This exercise is one of the essential wrist stretches for cubital tunnel syndrome. As your ulnar nerve travels through this area, if it becomes compressed or tight it could result in issues for your fingers and hands. Engaging in regular practice of this stretch can keep the nerve free and reduce pain in wrists, fingers, and hands.
Stretches can be done either at home, or during physical therapy sessions with an experienced therapist. Your therapist may also teach you ways to adjust work and self-care activities so as not to compress nerves in areas most susceptible to irritation from repetitive motions. In extreme cases, surgery to decompress the ulnar nerve may be recommended as this minor procedure usually performed as day case can often significantly alleviate symptoms.
4. Forearm Stretch
Forearms play an essential part in daily movements ranging from opening jars to lifting heavy objects. Unfortunately, their presence makes them vulnerable to problems like carpal tunnel syndrome and cubital tunnel syndrome, caused by pressure being put on the ulnar nerve running under a small bump called medial epicondyle of your elbow; when compressed this nerve causes sensations of tingling or numbness in inner forearm, middle finger, ring finger, and little finger.
As with muscles or joints, nerves can also be stretched to ease compression and irritation. Nerve gliding exercises are an excellent way to promote blood flow while gently stretching the ulnar nerve. In some instances, they can even help you avoid activities or positions which irritate it and alleviate pain.
Physical therapists can assist in establishing an ideal combination of stretching and strengthening exercises to manage symptoms in your wrist, elbow, and forearm. Furthermore, they may teach ergonomic techniques designed to alter both work activities as well as self-care routines in order to reduce irritations.
When symptoms persist despite other treatments, surgery may be required to decompress and relieve pressure on the ulnar nerve. This procedure, known as cubital tunnel release, relocates it away from being caught behind medial epicondyle bony ridge and stretching when you bend your elbow.
The forearm is an intricate area comprised of several muscles, ligaments and tendons that connect it all together. Overuse often causes muscle tightness to tighten up causing reduced mobility and poor posture resulting in decreased range of motion and posture issues that decrease stress across your entire body resulting in healthier lifestyle choices and reduced stress. Regular stretching for forearm can help alleviate these issues as well as improving range of motion as well as posture improvements that decrease stress throughout the body resulting in healthier living options overall.
