Massage and exercise can be effective in relieving pain, stiffness, numbness, and tingling caused by carpal tunnel syndrome. Techniques like myofascial release and trigger point therapy are commonly used by physical therapists and may help ease pain without the need for medications or surgery.
While the American Academy of Orthopedic Surgeons (AAOS) neither endorses nor advises against massage therapy for carpal tunnel syndrome, a growing body of research suggests that it may improve outcomes in people with mild to moderate symptoms.
On the other hand, there are exercises that the AAOS does endorse that can be performed safely and effectively at home.
This article describes the various massage and exercise techniques that can help treat carpal tunnel syndrome, either on their own or as part of a holistic treatment plan.
Carpal tunnel massage Techniques
Your physical therapist may recommend massage every day for three to four weeks as part of a treatment plan for carpal tunnel syndrome. A partner can be trained in the massage techniques, but they can be difficult to do on yourself since they are best performed with two hands.
Myofascial Release
A specific type of massage—called myofascial release—is thought to be effective for carpal tunnel syndrome by relaxing tendons in the wrist and reducing pressure on the median nerve. By doing so, pain may be relieved while grip strength, range of motion, and functional hand use may be improved.
Myofascial release involves the kneading of tissues to break up adhesions (stuck-together tissues) in the wrist and forearms. "Myo" refers to muscles, while "fascial" refers to the membranes surrounding muscles (called fascia).
Myofascial release involves a series of different movements:
Effleurage: These are light circular strokes made with the palm of the hand to increase blood flow to the forearm and wrist and prepare them for a deeper massage.
Friction: This involves applying pressure to the base of the wrist with both thumbs and then gliding the thumbs toward the elbow with sustained pressure to break up any adhesions.
Petrissage: These include movements like kneading, wringing, skin-rolling, and deep squeezing to help stretch and loosen tight muscles.
Shaking: Shaking the arms helps muscles loosen and relax.
Each myofascial release session takes about 15 minutes, repeating the movements in the following order in five sets:
30 seconds of effleurage
60 seconds of friction
30 seconds of petrissage
30 seconds of shaking
30 seconds of effleurage