5 Cubital Tunnel Syndrome Exercises For Quick Pain Relief

Cubital tunnel syndrome exercises help reduce elbow pain and inflammation. Cubital tunnel syndrome occurs when the ulnar nerve at the elbow gets compressed and irritated. The ring finger, little finger, and forearm can become numb, and extreme pain is a typical symptom. It is the second most common peripheral nerve compression syndrome (1). Along with medical treatment, anti-inflammatory drugs, painkillers, splintingⁱ  An appliance used to immobilize an injured part, support healing, and prevent further damage from occurring. , and surgery, doing exercise therapy can boost your recovery. Check out these 5 best and effective cubital tunnel syndrome exercises you can do at home.

But before that, here are a few facts about cubital tunnel syndrome you need to know. Scroll down!

Workout Blueprint: Cubital Tunnel Syndrome Exercises

• Frequency: Daily
• Benefits: Improve mobility and provide pain relief.
• Equipment Needed: Sturdy chair
• Space Required: Small area
• Assistance Required: No
• Who Should Avoid: Anyone with severe pain and anyone who has undergone surgery.

How Does Cubital Tunnel Syndrome Occur?

Cubital tunnel syndrome

occurs when the ulnar nerve gets compressed or injured. The cubital tunnel is a small, 4 mm tunnel-like opening present in your elbow, between the muscles and bones. The ulnar nerve, which is responsible for movement and feeling in your hands, runs from your neck, shoulder, and arm, through the cubital tunnel to your ring finger and little finger.

According to Stanford Health Care, cubital tunnel syndrome (ulnar nerve entrapment at the elbow) may occur when a person frequently bends the elbow or leans on the elbow (2).

Quick Tip

Swelled up elbow joints, cystsⁱ  An abnormal sac-like pocket of membranous tissue that contains fluid, air or other substances that sometimes cause pain. near elbow joints, and elbow arthritisⁱ  A disorder that causes inflammation or swelling of one or more joints, causing pain and stiffness that worsen with age. can cause the development of cubital tunnel syndrome. (3)

whereas, entrapment of the median nerve causes carpal tunnel syndrome. Due to the narrow opening, injury, and repetitive movement of the arm, the ulnar nerve may get injured. This, in turn, causes pain, numbness, and a limited range of motion in your arm and fingers.

In this case, your doctor might recommend taking NSAIDsⁱ  Nonsteroidal anti-inflammatory drugs are a group of commonly prescribed drugs that help reduce pain, inflammation, and fever. , making your hand immobile by splinting, and regularly exercising your hand to improve flexibility and range of motion. Here are the exercises that work the best.

5 Cubital Tunnel Exercises To Relieve Pain

The exercises that you are going to do or learn about now are called Nerve Gliding Exercises, which offer pain relief in Cubital Tunnel Syndrome.

“Nerve gliding exercises can be highly beneficial for individuals seeking to improve the mobility of their hands and fingers by stretching the ulnar nerve,” says Personal Trainer Hannah Shine.

You can include specific exercises in your workout routine to help significantly decrease cubital tunnel syndrome symptoms. These exercises not only increase range of motion but also stimulate blood flow, promoting healing. For best results, these exercises must be done on a regular basis.

So, without further ado, let’s take a look at how these exercises are done.

1. Elbow Bend

How To Do

1. Sit straight on a chair and extend the affected arm out to your side, with the palm facing the ceiling.
2. Form a loose fist, flex your elbow, and bring your forearm close to your upper arm, and your fist close to your shoulder.
3. Hold this pose for 2 seconds and release.

Sets And Reps

3 sets of 5 reps

2. Elbow Flexion And Wrist Extension

How To Do

1. Sit straight on a chair with your affected arm extended out to the side at shoulder level, palm facing up.
2. Flex your elbow and bring your arm close to your body, with your palm facing up.
3. Extend your wrist by pulling your hand toward your shoulder.
4. Hold this pose for 2 seconds and release.
5. Do it slowly. Do not overextend your wrist if it aches.

Sets And Reps

2 sets of 5 reps

3. Head Tilt

How to Do

1. Sit straight on a chair with your affected arm extended out to the side at shoulder level. Make sure your palm is facing up.
2. Tilt your head away from your hand and feel the stretch.
3. Gently extend your wrist by pulling your hand down, toward the floor. Tilt your head away and feel the stretch.
4. Hold this pose for 3 seconds and release.

Sets And Reps

3 sets of 5 reps

4. A-OK

How To Do

1. Sit straight on a chair with your affected arm extended out to the side at shoulder level, palm facing up.
2. Make an OK sign by touching your index fingertip to the thumb.
3. Flex your elbow, flip your hand, extend your wrist, and form an ‘o’ around your eye with the index finger and the thumb. Rest the other three fingers on your cheek and jaw.
4. Hold this for 3 seconds and release.

Sets And Reps

2 sets of 5 reps

5. Arm Flexion In Front Of The Body

How To Do

1. Sit straight with your arms extended in front of you. Your palms must face up, toward the ceiling.
2. Extend your wrists by pointing your fingers down.
3. Flex your elbows and bring your wrists close to your shoulders.
4. Hold this pose for 3 seconds and release.

Sets And Reps

2 sets of 5 reps

By doing these exercises, slowly and gently, the pain will reduce, and the range of motion will increase. In addition to the above-mentioned exercises, hand therapy, wrist splint, and nerve flossing may help improve symptoms of cubital tunnel syndrome. Apart from exercises and medications, here are a few things that you can do at home for quick healing.

Tips For Healing Cubital Syndrome At Home

According to the American Academy of Orthopaedic Surgeonsⁱ  They are doctors who specialize in the diagnosis and treatment of injuries and diseases of the musculoskeletal system. , there are some home remedies that help relieve symptoms of cubital tunnel syndrome. Avoiding leaning on your elbow, keeping your elbow straight when you are sleeping, and resting your elbow on the armrest while using the computer may help improve the symptoms (3).

• Apply an ice pack five times a day. You can also make an ice wrap using ice cubes and a towel.
• Wear an elbow pad.
• Avoid resting your elbow on hard surfaces.

Quick Tip

Alternatives to an elbow pad can be wrapping the forearm with towel, cloth, or using a pillow to keep the elbow from bending.

• Avoid wearing elbow support as it will compress the nerve further and cause irritation.
• Rest your arm as much as possible.
• Take regular breaks during repetitive tasks.
• Avoid driving for too long.
• Avoid playing a sport that would require rapid hand movement.
• When using a desk, be sure your posture is correct.

David, a YouTuber, shared his experience with cubital tunnel syndrome and insights on how he has been managing the pain by using elbow and wrist pads. He says,“They called the elbow support where you put it on and then you cannot bend your arms more than 19 degrees, so that helped a lot. I also use these for the wrists, where you cannot bend your wrists. These two are the best solutions I know (i)”.

Frequently Asked Questions

What diagnostic procedures are used for cubital tunnel syndrome?

Your doctor may conduct a physical examination, nerve conduction studies, and imaging tests like MRI or ultrasound to examine the state of the ulnar nerve and surrounding structures may be performed.

How long does it take for cubital tunnel syndrome to heal?

It takes approximately two to six weeks for cubital tunnel syndrome to go away.

Do compression sleeves help cubital tunnel?

Compression sleeves help manage cubital tunnel syndrome by providing external support and promoting circulation in the affected area.

How may massage help cubital tunnel syndrome?

Muscle stripping helps to relieve cubital tunnel syndrome as this approach applies pressure to the flexor carpi ulnarisⁱ  An elongated muscle that lets one extend and adduct the wrist located in the posterior of the forearm. . However, it should be done with caution.

How do you sleep with cubital tunnel syndrome?

Avoiding elbow flexion during sleeping and wearing an elbow splint helps to sleep well with cubital tunnel syndrome.

Is cubital tunnel syndrome the same as tennis elbow?

No. Cubital tunnel syndrome is caused by inflammation of the ulnar nerve, whereas tennis elbow syndrome occurs due to inflammation of the tendons.

Illustration: Cubital Tunnel Syndrome Exercises For Quick Pain Relief

Image: Stable Diffusion/StyleCraze Design Team

Infographic: Best Cubital Tunnel Exercises To Relieve Pain

Cubital tunnel exercises help alleviate pressure on the ulnar nerve and reduce symptoms of cubital tunnel syndrome. Among the many options available to manage the pain caused by this condition, we have covered the most effective exercises in the infographic below. Check it out!

Illustration: StyleCraze Design Team

Learn how to do physical therapy exercises to help relieve cubital tunnel syndrome pain. Watch this video to get tips on stretches and strengthening exercises to reduce discomfort.

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Reviewer Author Editor Fact Checker

Hannah ShineAFA Certified Personal Trainer

 

Hannah Shine is a highly qualified and experienced personal trainer with 6 years of experience. She has a Diploma in Nutrition and a certification as a personal trainer from the Australian Fitness Academy. She is currently the health manager of Hourglass Waist, a company that provides health and fitness services to individuals of all ages, races, and sizes.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Himanshi MahajanHealth & Wellness Writer

Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

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