After you have carpal tunnel surgery, your wrist will need to be trained. However, you should not rush and limit the use of the wrist. Do the exercises weekly so you don't put too much strain on your wrist and cause injury.
Step
Part 1 of 3: During the First Postoperative Week
Step 1. Follow the rehabilitation program recommended by the doctor
This program works by healing soft tissue, preventing wrist stiffness, and repairing your nerves and tendons. You will most likely need to check with your doctor and/or physical therapist regularly to make sure everything is going according to plan.
Step 2. Raise your wrist as high as you can
This needs to be done during the first four postoperative days to prevent swelling. You can use an arm sling while standing or moving to keep your wrist high.
When you lie down or sit down, place your arms on the pillow so that your wrists are above your chest. Thus, swelling can be limited which will help reduce pain
Step 3. Move your fingers and straighten them as much as possible
After straightening your fingers, try to bend your knuckles until your fingertips touch the base of your palm. Repeat this process 50 times within an hour. This exercise will help strengthen weak tendons.
Switch between the following finger exercises until you feel the movement is easy to do without pain
Step 4. Spread and close your fingers together
This simple exercise aims to work the moving fingers with the flexor tendons. This exercise will also reduce swelling. Here's how:
- Open your hands and keep your fingers straight. Spread your fingers as wide apart as possible, then clench them back into a tight fist.
- Repeat this exercise ten times.
Step 5. Use your hands for simple daily activities
While exercise can be very beneficial, everyday activities that use your hands can also be great exercise. However, don't use your hands for too long, especially if the activities you are doing put a strain on your wrists, such as typing on a laptop.
As a reminder, do not return to work for at least two weeks postoperatively so that the wrist muscles can heal properly. If you force your wrist, the pain will return and the weak tendon will become irritated
Step 6. Apply an ice treatment to relieve pain or swelling
Apply ice treatments regularly every day, especially in the first four postoperative days. The cold will help reduce swelling and pain because the cold constricts the blood vessels.
Wrap an ice pack or cold pack in a small towel so the ice doesn't touch your skin directly. Your skin can be damaged if the ice is in direct contact with the skin for too long. Cold compress your wrist for 15-20 minutes
Part 2 of 3: During the Second Postoperative Week
Step 1. Ask the doctor/nurse to remove the postoperative dressing
You will be given a very strong bandage to cover the stitches. This plaster must be removed when it becomes dirty; when removing the tape, clean the wrist and around the seam as well.
Even though you can now shower and wet your wrists, don't immerse your wrists in a pool or bowl of water
Step 2. Put on the wrist brace
The doctor will give you a wrist brace to wear during the second postoperative week. This brace will keep the wrist secure and immobile.
Braces must be removed before bathing and when performing the exercises in the steps below
Step 3. Incorporate thumb flexion exercises into your previous exercise routine
Keep practicing your finger movements, and it should feel easier as your wrist improves. Add “thumb flexion” to your workout routine. The trick, open your hands and straighten your fingers. Face your palms up, then bend your thumbs, and try to reach the base of the smallest finger to the opposite side of your hand. After that, return it to its initial position.
Repeat 10 times
Step 4. Do the thumb stretching exercise
This exercise, called the “thumb stretch,” is done by opening your palms, straightening all your fingers, and turning your palms so that they are vertical. Take your thumb and pull it out.
Count to five then release. Repeat 10 times
Step 5. Try the forearm extensor exercise
This exercise is done by straightening your arms in front of you while keeping your elbows straight and your palms facing the floor. Grasp the straight fingers of your other hand, then press gently until you feel a stretch. This exercise will help stretch the muscles in the forearm and behind the wrist.
Hold this position for 5 seconds. Repeat up to five times throughout the day
Step 6. Do the forearm flexor exercise
This exercise is done by straightening your arms in front of you while keeping your elbows straight and your palms facing the ceiling. Grasp the fingers of your straight hand with the other hand and gently press them down until you feel a stretch. Pull Ana's fingers toward the forearm. Hold this position for 5 seconds, then release. Repeat five times.
Move on to the next stretch. Face your palm down and grab the fingers with the other hand. Move it up toward your forearm until you feel a stretch. Count to five and let go. Repeat 5 times
Step 7. Perform wrist curls
You need the help of a table, chair, or your other hand. Straighten your arms in front of you and clench your palms. Place your forearm on the table until it hangs over the edge. Face your palms to the floor.
- Move your palms up and down by bending your palms; do it very carefully. Repeat 10 times, then rotate your arms so that your palms face the floor. Move your hands up and down 10 times
- You can switch the table with your other hand to support your elbow.
Part 3 of 3: During the Third Postoperative Week
Step 1. Remove the seams
Visit a doctor's clinic to have your stitches removed. You can soak your wrist in water again within 3-4 days after the stitches are removed. You will have to wait for the small stitches to heal and close.
- Use lotion or cream to rub the wound left by the stitches. This will help the scar heal. Do not use scented lotions as they can irritate the area where the stitches are located.
- Massage the area with the lotion for five minutes, twice a day.
Step 2. Gradually reduce the use of the wrist brace
You will no longer need to wear the brace at night, but still wear it during the day. Eventually you will be able to limit the amount of time the brace is worn during physical activity.
If you decide to return to work, we recommend that you continue to wear the brace for 6 weeks after returning to work
Step 3. Start doing strengthening exercises, such as forearm extensors and wrist curls
Clench your palms together to increase the pressure on your wrists and stretch your forearms while applying the extensor exercises discussed in the previous section. This will deepen the practice and give better results.
Wrist curls, discussed in the previous section, can be increased by holding light weights, such as a water bottle or tennis ball. This added weight can increase the intensity of the exercise by increasing the resistance exerted on the wrist
Step 4. Try an ulnar exercise
This exercise is done by sitting up straight and looking straight ahead. Bend your head to the side of the operated arm, raising the related arm to the side of the shoulder line. Make the "okay" gesture by pressing the tips of your thumb and index finger together.
Raise your arms, then bend them toward your head while raising your elbows so that the circle made by your thumb and forefinger is in front of your eyes. The other three fingers are placed near the face and ears. Press your face with your wrists so that they are completely straight. Count to five, and repeat 10 times
Step 5. Do grip exercises
This week's grip exercises are done to build and strengthen the muscles of the forearm, wrist, and grip area. You can use the help of a chair. You can also increase the weight on the chair to increase the intensity of the workout and do more challenging exercises.
- Lie on your stomach on the floor in front of the chair so that you can grip the legs of the chair if you stretch your arms. Hold it tightly while keeping your elbows straight and leaning against the floor.
- The first exercise is to raise the chair into the air for 10 seconds, then return it to the floor. The second exercise is more or less the same, but you raise your chair for 30-40 seconds and have minimal rest between exercises to strengthen all forearm muscle groups.
- The third exercise is done by raising the chair for two seconds, then lowering it quickly without touching the floor. After that, raise it again for two seconds then lower it back down, and so on. The two-second rule applies because you can't quickly raise and lower the chair.
- The last exercise is done while doing twisting movements that require stability and strength from the muscles. Simply raise the chair above the floor for 20-30 seconds while doing a twisting motion so that the chair is slightly sideways to the left and right.
Tips
- If you must shower, wrap your wrist in a plastic bag to prevent the bandage from getting wet with water.
- So that the plastic bag does not come off, the water should not be turned on to a strong setting. That way, the jet of water doesn't tear the plastic bag on your wrist.
