Radial Tunnel Syndrome: Stretching and Strengthening Exercises for Pain Relief

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Radial tunnel syndrome can be a real pain in the arm for seniors but don’t worry, and there are ways to alleviate the discomfort and get back to all the important things in life, like gardening, playing with the grandkids, or even just enjoying a good book. In this article, we’ll look at what causes this condition, its symptoms, and how to treat it.

Causes of Radial Tunnel Syndrome

The common cause of radial tunnel syndrome is overuse or repetitive motions, like using power tools or playing the piano for hours. But don’t worry, and you don’t have to give up your hobbies just yet! Other potential causes include:

• Trauma or injury to the elbow or forearm
• Tumors or cysts in the area
• Inflammation of the tendons or muscles in the forearm

Symptoms of Radial Tunnel Syndrome

Symptoms of radial tunnel syndrome can differ from person to person, but the most common include:

• Pain in the forearm, wrist, or hand
• Weakness in the hand or wrist
• Tingling or numbness in hand or fingers
• A burning sensation in the affected area

Who is at risk of developing radial tunnel syndrome?

Those who engage in repetitive motions such as playing musical instruments, typing, or manual labor are at a higher risk of developing radial tunnel syndrome. Athletes who play sports that involve the use of the arm and hand, such as tennis, baseball, and golf, are also more likely to develop this condition.

Stretches for Radial Tunnel Syndrome

You can do several stretches at home to help alleviate pain and improve function in the affected area. Some of these stretches include:

1. Wrist Extension Stretch

• Straighten your arm and bend your wrist as if signaling someone to “stop.”
• Use your opposite hand to gently apply pressure across the palm and pull it toward until you feel a stretch inside your forearm.
• Hold for 15 seconds.
• Repeat 5 times, then move to the other arm
• Repeat throughout the day

2. Wrist Flexion Stretch

• Straighten your arm and bend your wrist forward as if signaling someone to “come.”
• Use your opposite hand to gently apply pressure across the back of your hand and pull it towards you until you feel a stretch on the top of your forearm.
• Hold for 15 seconds.
• Repeat 5 times, then move to the other arm
• Repeat throughout the day

3. Wrist Supination

• Hold a lightweight (a can of soup or a water bottle) in your hand.
• Rotate your wrist so that your palm faces upwards.
• Hold for a count of 3
• Rotate your wrist so that your palm faces downwards
• Hold for a count of 3
• Repeat 10 times, then move to the other arm
• Repeat throughout the day

4. Wrist Pronation

• Sit with your arm extended on a table or surface with your palm facing up.
• Slowly rotate your hand so that your palm faces down.
• Hold for a count of 3.
• Rotate your hand back to the starting position.
• Repeat 10 times, then move to the other arm.
• Repeat throughout the day.

5. Radial Nerve Glides

• Stand with the affected arm hanging down and make a fist
• Bend wrist, straighten elbow, and rotate arm inward
• Move arm out to the side until a mild stretch is felt
• At the same time, turn head away from affected arm while rotating arm outward
• Bring head back to center and rotate arm inward again
• Repeat 10 times, then move to the other arm

It’s important to note that these stretches should not cause pain, and if they do, please stop doing it and consult your doctor or physical therapist. Remember to also take breaks during activities that may be causing pain and try to avoid repetitive motions that may aggravate the condition.

In Summary

Radial tunnel syndrome can be frustrating, but with the proper treatment and stretches, seniors can manage their symptoms and get back to enjoying their hobbies and daily activities. Don’t let a little pain in the arm stop you from doing what you love! And remember, a little humor can go a long way in making the healing process more enjoyable.