Carpal Tunnel Syndrome
Carpal tunnel syndrome (median nerve compression at the wrist)
Understanding carpal tunnel syndrome
The median nerve runs into the hand through a narrow passage at the front of the wrist — the carpal tunnel — alongside the tendons that bend the fingers. When that space gets crowded or the nerve is irritated, often from sustained bent-wrist positions or repetitive gripping, it can tingle and feel numb in the thumb, index, and middle fingers. The encouraging news: many mild-to-moderate cases improve a lot with simple measures that take pressure off the nerve, gliding exercises, and a wrist splint — which is what this program is built around.
The reassuring outlook
Many people settle with conservative care — especially keeping the wrist in a neutral (straight) position, a night splint, easing the aggravating activities, and gentle nerve and tendon gliding. Symptoms often ease over weeks to a few months. Staying with the simple measures and the gliding is what makes the difference.
What you might be feeling
Carpal tunnel often brings tingling or numbness in the thumb, index, and middle fingers — classically worse at night or when holding a phone or steering wheel — sometimes with a weaker or clumsier grip. It usually improves as the pressure comes off the nerve. If anything new or unexpected comes up, or you''re unsure how you''re doing, your care team is the best place to check.
The key: take pressure off the nerve
The nerve calms when the tunnel isn''t crowded or the wrist isn''t held bent. The biggest levers are: a wrist splint (especially at night) to keep the wrist straight, easing the repetitive gripping and bent-wrist positions that flare it, and gentle nerve and tendon gliding to keep things moving freely. Small changes do a lot here.
How this program is built
It leads with median nerve glides and tendon gliding plus the splint and posture/activity changes, then adds gentle wrist and grip strengthening as symptoms settle. The nerve work is gentle and gliding — never a hard stretch, which can irritate a sensitive nerve. Let comfort guide the pace.
Staying comfortable day to day
A wrist splint at night (and during aggravating activities) that keeps the wrist straight is one of the most effective simple measures. During the day, set up your keyboard, mouse, and tools so the wrist stays neutral, take breaks from sustained gripping, and avoid sleeping with the wrist curled. Keep the hand gently moving rather than held in one position.
When it flares
When symptoms increase: revisit the wrist position — splint at night, neutral wrist by day — ease the aggravating gripping, and keep the gentle glides going. Flares usually trace back to wrist position or load, and easing those settles them.
Tracking how you''re doing
Your quick daily check-in gives you and your care team a shared view of how things are trending — a simple way to see progress and keep your care team in the loop. It is not a monitoring or warning system.
This guide is general education, not medical advice, and doesn't replace evaluation by a licensed provider. For urgent symptoms, contact your care team or call 911.