“In the April Edition of Feel Better in 2025, I’m focusing on wrist pain and the often-associated issue, Carpal Tunnel Syndrome. Wrist pain is a common modern-day complaint, especially among people who spend long hours typing, texting, or using their hands repetitively. One of the most prevalent causes of wrist discomfort is carpal tunnel syndrome (CTS)—a condition that affects millions of people worldwide. In this post, we’ll dive into the science behind CTS and wrist pain, explore how massage can help, and offer practical self-care tips you can try at home.”
Shelley- Owner, Oasis Day Spa
The Science Behind Wrist Pain
Your carpal tunnel is a narrow passageway in the wrist, surrounded by bones and ligaments. Running through this tunnel is the median nerve, which provides sensation to your thumb, index finger, middle finger, and part of your ring finger. Alongside the nerve are tendons that help move your fingers.
Carpal tunnel syndrome occurs when this space becomes compressed or inflamed, putting pressure on the median nerve. This can result from:
- Repetitive motions (typing, using a mouse, manual labor)
- Poor ergonomics at workstations
- Fluid retention (as seen in pregnancy)
- Underlying health conditions like diabetes or hypothyroidism
Common symptoms of CTS include:
- Symptoms that worsen at night or upon waking
- Numbness or tingling in the fingers
- Pain or discomfort in the wrist and forearm
- Weakness or difficulty gripping objects
How Massage Therapy Can Help
Your massage therapist can use deep tissue techniques such as cross-fiber frictioning to help ease symptoms of Carpel Tunnel Syndrome.
Massage therapy is a powerful tool for managing wrist pain and carpal tunnel syndrome. Here’s how:
1. Releases Muscle Tension
Tight muscles in the forearm and upper arm can contribute to nerve compression. Massage helps relax the flexor and extensor muscles, reducing pressure on the median nerve.
2. Improves Circulation
Better blood flow promotes healing and reduces inflammation in the wrist and surrounding tissues.
3. Breaks Up Scar Tissue
Chronic tension or injury can lead to adhesions in the soft tissue. Massage can help break these up, restoring better movement and reducing pain.
4. Stimulates the Nervous System
Massage helps “reset” the nervous system by calming overactive nerves and decreasing pain signals.
Note: Deep tissue work should be done carefully or under the guidance of a trained therapist, especially in sensitive areas.
Self-Care and Stretches for Wrist Pain
While massage is great, consistent self-care is key to managing and preventing wrist pain. Try these techniques:
🧘♀️ Stretching and Mobility Exercises
- Wrist Flexor Stretch: Extend one arm in front of you, palm up. Use your opposite hand to gently pull your fingers downward until you feel a stretch.
- Wrist Extensor Stretch: Same as above, but start with your palm facing down and pull the hand downward.
- Prayer Stretch: Press your palms together in front of your chest and gently lower your hands to feel a stretch along your wrists and forearms.
💪 Strengthening Exercises
Strengthen the muscles of the forearm to support wrist function:
- Squeeze a stress ball or use therapy putty
- Wrist curls with light weights or resistance bands
🧊 Cold and Warm Compresses
Use ice to reduce inflammation during flare-ups, and warm compresses or warm water soaks to relax muscles and improve circulation.
🧴 Self-Massage
- Use your thumb to apply gentle pressure along your forearm muscles.
- Massage the palm and wrist in circular motions using lotion or oil to reduce friction.
⌨️ Ergonomics Check
Take frequent breaks—try the 20-20-20 rule: every 20 minutes, take 20 seconds to stretch or rest
Keep wrists in a neutral position when typing
Use ergonomic keyboards and mouse devices
When to Seek Professional Help
If your wrist pain persists, gets worse at night, or affects your ability to perform daily tasks, consult a healthcare provider. Early intervention can prevent long-term nerve damage and improve outcomes.
Things to Remember…
Wrist pain and carpal tunnel syndrome are increasingly common in our tech-heavy world, but they don’t have to rule your life. With an understanding of the science, a few massage techniques, and consistent self-care, you can relieve discomfort and support your wrist health for the long haul.
Your hands do so much for you—take care of them!
