Nerve entrapments or “pinched nerves” can occur in several areas of your body. Entrapment involves pressure on the nerve where it passes through a narrow structure. Surrounding tissues such as muscles, tendons, bones, or cartilage may be responsible for the pressure. This pressure can disrupt the nerve’s function, causing “sharp or burning” pain, tingling, numbness, or weakness. Common examples include sciatica and carpal tunnel syndrome.
The sites of entrapment must be determined in order to treat the entrapment successfully. Soft tissue treatments such as A.R.T. (Active Release) and Graston are very effective in releasing the nerve and allowing it to move freely by breaking up scar tissue in the affected area. Symptoms of nerve entrapments may not resolve if the source of tension is not identified and scar tissue is not broken up.
Special nerve mobilization exercises, called nerve flossing, are also very helpful in keeping the nerves moving freely without restriction. Performing certain motions/exercises will encourage normal nerve function, which results in decreased symptoms.
These exercises are designed to prevent your arm and hand symptoms.
Median Nerve Slider:
Start with your symptomatic wrist bent and place on your chest with your fingers pointed towards the ground.
Move you arm out to the side and extend your wrist, as if you were going to release a dove.
Watch your hand as you move it from the start position through extension and back to start.
Extend your wrist as far as you can.
Repeat 10 times, 1set every waking hour or when symptoms return.
Notes: Do not perform is shooting electrical symptoms are produced. This may cause some stretching like pain.
Radial Nerve Slider:
Start with your arm in front of you and bent at the elbow.
Straighten your elbow and move your arm behind you as if someone is going to give you a behind the back five.
Look at your palm.
Return to the start position.
Repeat 10 times every waking hour or when symptoms occur.
Notes: Do not perform is shooting electrical symptoms are produced. Do not over rotate the neck. This may cause some stretching like pain.
This exercise is designed to decrease foot pain.
Heel Slider:
Start sitting on the floor with both of your knees bent.
With both of your hands grab one of your feet (or a towel wrapped around the foot) and rest your forehead on your knee.
Start to slide your foot out, straightening your leg.
As you slide your foot, look up simultaneously.
Do not bend the leg or hip.
Finish by looking up at the ceiling and holding on to your foot while having the straightest leg possible.
Repeat 10 times each side. Repeat 3-4 times a day or as needed (can do 1x/hr).
Notes: Do not over stretch your hamstrings. Keep a hold of your foot each time.
This exercise is designed to reduce your back and leg pain (sciatica).
Slump Slider
Start seated with you heel off the ground.
Round your back and look down (i.e. slump over).
Simultaneously extend your symptomatic leg and straighten your back .
When your back is straight, move your head so that you are looking up at the ceiling.
Return to the starting position.
Repeat 10 times every waking hour or when symptoms occur.
Notes: Do not perform is shooting electrical symptoms are produced. This may cause some stretching like pain.
If you or anyone you know is experiencing symptoms of a nerve entrapment, please check out our website or contact our office for additional information.
