It's important to begin exercising after carpal tunnel surgery.It's important to take things slowly and get used to using your wrist again.It's a good idea to take it week by week to make sure you don't overexert your wrist.
Step 1: Follow the doctor's plan.
This plan will involve repairing your nerves and muscles.It is likely that you will have to check in with your doctor and/or physical therapist regularly to make sure that everything is going according to plan.
Step 2: As much as possible, keep your wrist elevated.
In the first four days after surgery, this is important.While standing or moving around, you can use an arm sling to keep your wrist elevated.When sitting or lying down, prop your wrist up on a cushion so that your hand and wrist are above your chest.It is possible to limit the pain you experience by doing this.
Step 3: You can move your fingers.
Extending your fingers is a way to make them straight.You can try to touch the bottom of your palm with your fingers if you bend them at the knuckles.Within an hour, repeat this process 50 times.Strengthening your weakened tendons can be done by doing this.If you feel like you can do the finger motion exercises easily, switch between them.
Step 4: Adduction and finger abduction can be done.
This is a simple exercise that will teach you how to use the flexor tendons.Reducing swelling can be done by doing this.Open your hand and keep your fingers straight.Open your fingers and squeeze them back together.This exercise is repeated ten times.
Step 5: Simple activities can be done with your hand.
Using your hand to do things will give you a good workout.If the activity involves pressure on the wrists, don't use your hand for long periods of time.You should not return to work for at least two weeks so that your wrist can heal.If you force yourself to start typing again, your pain will get worse and your weak tendons will become irritated.
Step 6: If you have pain or swelling, apply ice to it.
In the first four days after surgery, apply ice every day.The cold will make you feel less pain and swelling.Wrap ice or a cold compress in a hand towel so that you do not apply the ice directly to your skin, as applying ice for too long a period of time could cause skin damage.The cold compress should be left on your wrist for 15 to 20 minutes.
Step 7: The dressing should be removed.
A heavy duty band-aid will be given to you.You will have to replace the band-aid as it gets dirty; when you remove it, take the time to clean your wrist and around your stitches.While you will be able to take a shower and get your wrist wet, you should not dunk it in a pool or bowl filled with water.
Step 8: It's a good idea to wear a wrist brace.
During your second week after surgery, your doctor will give you a wrist brace.It's a good idea to wear it during the day and at night.The brace is used to hold your wrist in a fixed position.When taking a shower and doing the exercises listed in the following steps, you should remove the brace.
Step 9: Introduce thumb exercises into your routine.
The finger motion exercises should be easier to perform this week.Add in the thumb.Open your hands and extend your fingers.To reach the base of your smallest finger, bend your thumb and place your palm face up.Return it to where it was before.About ten times, repeat this process.
Step 10: Do a stretching exercise.
An exercise called "thumb stretch" is done by opening your hand palm and turning it up.Take your thumb out and pull it back.Then count to five.This process is repeated ten times.
Step 11: You can try a forearm exercise.
This exercise can be done by extending your arm in front of you, while keeping your elbow straight and your palm pointing towards the ground.Use your other hand to push the extended arm down until you feel better.This will help to strengthen your wrist and forearm.For five seconds, hold this position.The process is repeated five times throughout the day.
Step 12: A forearm flexor exercise is done.
If you extend your arm in front of you and keep your elbow straight, you can do this exercise.Use the other hand to hold the extended arm and push it down until you feel better.Pull your fingers together.Hold this position for five seconds.This process is repeated five times.Take the next part of the stretch.Use your other hand to grab your fingers when you point your palm down.When you feel a stretch, move them up toward your forearm.To release, count to five.This process is repeated five times.
Step 13: Do some curls on your wrist.
You can do this one with a table, chair or your other hand.You should extend your arm in front of you.Place your hand on the table.Look at the ground from your palm.If you want to move your hand up and down, bend your wrist.If you want your palm to point towards the floor, you have to repeat this process ten times.You have to move your hand up and down ten times.You can use your other hand to support your elbow.
Step 14: Your stitches need to be removed.
You can get your stitches out at the doctor's office.Three to four days after your stitches have been removed, you will be allowed to soak your wrist in water.You will have to wait for the small holes to heal.The scars that the stitches may have left can be rubbed on with lotion or cream.This will help heal scar tissue.This may cause irritation to the area where the stitches were.Twice a day, massage the area with lotion.
Step 15: Gradually use your wrist brace less and less.
You won't have to wear your wrist brace at night, but you should still wear it during the day.It will soon be possible to limit the amount of time you wear it.If you decide to go back to work, you should wear your brace for at least six weeks.
Step 16: Start with the forearm extensor exercise and wrist curls.
While performing the extensor exercise described in the previous section, make a fist with your hand to increase the pressure on your wrist and stretch in your forearms.This will make the exercise more rewarding.The wrist curls described in the previous section can be improved by holding a light weight.The resistance you put on your wrist can be increased by this extra weight.
Step 17: Try a glide exercise.
The exercise is done by sitting with your back straight.Lift your affected arm to your side in your shoulder line by bending your head to the side.Push your thumb and index finger together to form the "okay" sign.The circle made by your thumb and forefinger is placed next to your eye when you bend your arm.You should put the other three fingers on your face and ear.To extend your wrist, apply pressure to your face.Then repeat ten times.
Step 18: Work on some exercises.
Strengthening your muscles at the forearm, wrist and grip area is done at this time.They can be done in a chair.Adding weights to the chair will increase the intensity of the exercise and make it more challenging.To grab the first two legs, lie on the floor in front of the chair and extend your arms.Keeping your elbow straight and resting on the floor, hold them tight with your hands.The first exercise is to try to elevate the chair up in the air for ten seconds, then return it to the floor, but with the second exercise, you should have minimal rest between each exercise.The reason for raising the chair for two seconds is that you don't want to do a lot of quick up and downs.The last exercise is done while twisting motion that requires more stability and strength from your muscles, just raise the chair above the floor for about twenty to thirty seconds while making a twist motion.