6 effective exercises for carpal tunnel syndrome

forearm extension

6 effective exercises for carpal tunnel syndrome

6 effective exercises against carpal tunnel syndrome - these exercises can lead to less pain and improved function, which can increase quality of life and energy levels. These exercises strengthen the wrists, forearm muscles and internal hand muscles with the aim of providing better function, less pain and counteracting aggravation.


Wrist pain and carpal tunnel syndrome can greatly affect quality of life and ability to work. Unfortunately, it is often the case that you wait too long before tackling the problem and then it has often developed into a stage where it requires extra effort to do something about - therefore we always recommend that you take symptoms and ailments in hand , wrist and elbow in all seriousness and seeking treatment, as well as beginning with custom exercises to counteract the problem. You should preferably bring your hand and wrists into retirement - so do not take them for granted. Therefore, in this article we have chosen to focus on how you can strengthen your wrists, stretch your hand muscles and keep them generally functional and strong. There is also a high focus on elbow function, as this is known to contribute to or aggravate wrist problems.


If you have a diagnosis, we ask you to ask your clinician if these exercises can be beneficial for you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible.


Stretching the wrist

Wrist stretching

Line 1: This stretching exercise stretches the wrist and forearm, especially towards the medial aspect (inside of the arm and elbow) - it is designed to counteract medial epicondylitis (golf elbow) and wrist ailments. Hold the stretch for 20 seconds and repeat in 3 sets.

Line 2: Hold the arm as shown in the picture and stretch the wrist gently inwards - here it is not important to touch as much as possible, but rather be as careful as possible at the beginning, and then increase as you feel that the muscle and forearm become more cooperative. You should feel that it stretches on the upper side of the wrist, but most of all in the elbow and the outside of the elbow. This stretch is designed specifically for lateral epicondylitis (tennis elbow), but is very suitable in our exercise program against carpal tunnel syndrome. Clothes in 20 sekunder over 3 sets.


2. grip Training

Press a soft ball and hold for 5 seconds. Perform 2 sets with 15 repetitions.

Soft balls


3. "Prayer" stretching


Start with your hands folded in front of your body approximately at chin height. Then slowly lower your arms down while moving your palms towards each other - until you feel a slight or moderate stretch in your forearms and wrist. Hold the stretch in 20-30 seconds i 3-4 sets.



4. Standing rowing

Attach the elastic to the rib wall. Stand with spread legs, a handle in each hand and face to the rib wall. Keep your arms straight out of your body and pull the handles towards your stomach. You should know that the shoulder blades are pulled towards each other. A healthy shoulder and shoulder blade function is very important for elbows, wrists and hands.

standing rowing

This exercise is excellent when it comes to activating the muscles within the shoulder blades and around the shoulder blades. Including rotator cuff, rhomboidus and serratus muscles. Do the exercise with 10 repetitions over 3 sets.


5. Wrist mobilization in flexion and extension

This is an easier exercise for those who are more severely affected by carpal tunnel syndrome and that can be a good start before moving on to the other exercises. Bend your wrist into flexion (forward bend) and extension (back bend) as far as you can get. Make 2 sets with 15 repetitions.

Wrist flexion and extension


6. Forearm pronation and supination strengthening 

Hold a soup box or the like (preferably a small weight with thin handles) in your hand and bend your elbow 90 degrees. Slowly turn the hand so that the hand is facing upwards and slowly turn back to face down. Repeat 2 sets with 15 reps.

Light weight training

How often should I do the exercises?

It all depends on yourself. Find out what's right for you in the beginning and build slowly but surely in the future. Remember that exercises can lead to soreness at first, as you actually gradually break down damaged areas (damage tissue and scar tissue) and replace it with healthy, functional soft tissue. This can be a time consuming but very rewarding process.



Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here (in Danish). If you have any questions, just contact us.


NEXT PAGE: - Pain in the wrist? You should know this!

Wrist extension

Current self-measures: - Compression glove with inlaid TENS / current treatment (Opens in new window)

If you are very bothered, this can be a useful self-help. Click on the link above to read more about the wrist rest / compression glove which also has the option of TENS / power treatment.


What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).


Recommended products for pain relief for muscle and joint pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

purchase now


Hurt i back og neck? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

Try these exercises as well: - 6 Strength Exercises for Stronger Hips

Hip Training


Also read: - 6 Effective Strength Exercises for Sore Knee

6 Strength Exercises for Sore Knees


Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page, then we'll fix one discount coupon for you.

Cold Treatment

Popular article: - New Alzheimer's treatment restores full memory function!

Alzheimer's disease

Also read: - A glass of beer or wine for stronger bones? Yes please!

Beer - Photo Discover


- Do you want more information or have questions? Ask qualified health care professionals directly through ours Facebook Page.


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Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

4 Exercises Against Meningitis

4 Exercises Against Meningitis

Do you suffer from osteomyelitis and are pretty tired of it? Here are 4 good exercises that can strengthen the right muscles and help you prevent osteomyelitis.

If you have questions regarding exercises, treatment options or training, you are welcome to contact us via Facebook or Our YouTube channel.


Osteomyelitis often becomes recurrent without the right approach

You have got off to a good start with the jogging, but then it happens… again. Osteomyelitis in again. Few diagnoses create as much irritation and frustration as a recurrent osteomyelitis. The bone membrane sits between the two shin bones in the lower leg; tibia (inner tibia) and fibula (outer tibia). Overload or incorrect loading can lead to an inflammatory reaction in the tissue, which reproduces pain when emphasizing the foot and ankle.


In this article you will learn more about, among other things:

1. Why do you get osteomyelitis?
2. What causes recurrent osteomyelitis?
3. Risk factors for Osteomyelitis
4. Exercises and Exercise for Osteomyelitis
5. Treatment and Self-Measures against Osteomyelitis


Do you know anyone who suffers a LOT with osteomyelitis? Feel free to share the article with them.

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Are you wondering something or do you want more of such professional refills? Follow us on our Facebook page «Vondt.net - We relieve your pain»Or Our Youtube channel (opens in new link) for daily health updates and free exercise programs.


In this article we will focus on strengthening musculature that can relieve and limit the impact load on this area - this can be done, among other things, by strengthen the hip muscles, the gluteal muscles and the soles of the feet. Feel free to contact us via our Facebook page if you have comments, input or questions.



1. Why do you get Osteomyelitis?

exercises for groin stretch - groin stretching

Osteoarthritis and associated pain in the retina is due to congestion of the soft tissue that attaches to the tibia and nearby muscles. That is, the load exceeds your own capacity - and that damaged tissue is formed instead of normal tissue in the affected area. Injury tissue is incompletely repaired soft tissue (as illustrated here) and may be a precursor to another scar tissue.


tissue damage overview

This congestion causes the muscles to swell and put pressure on the tibia - which in turn leads to both pain, inflammation and inflammation. The calculation is therefore quite simple. You must make your capacity, as well as the healing, to exceed the load you expose the bone membranes to. This way, they will be able to repair themselves between workouts and you will be able to find your way back to the joy of running and walking long distances again. In the next section, we will talk more about risk factors, causes and other factors that you should be aware of.


2. Recurrent Osteomyelitis = Often Malfunction of Muscles and Tendons

Ask us - absolutely free!

The hard truth is that you are too weak to withstand the amount of stress you are exposed to. A common reason is that you have increased the amount of training too fast. Never fun to hear, but that's the way it is. What is quite nice to hear, however, is that you can do something about this by addressing the following reasons.


- Anatomical Structures That Relieve The Oral Membranes

The bone membranes depend on several other structures to relieve them and dampen shock loads. In case of muscle weakness in shock-absorbing structures, we thus get an overload - and the result is… osteomyelitis. The most important muscles that relieve the bone marrow are found in:

  • The feets archs
  • hip
  • Thigh
  • The back
  • seat


You are thus directly dependent on function, flexibility and strength in these structures in order to be able to relieve the bone membranes. Increased strength and capacity in the mentioned muscle groups also has the great advantage that they can prevent knee problems and other sports injuries. Also note that we mention flexibility - ie good joint movement results. One stiff hip, ankle or back does not have the same adaptability or cushioning as a hip with normal movement. This is a common reason why even strong people also suffer from osteomyelitis - they simply do not have enough mobility to cope with the shock loads.


3. Risk Factors: Get to Know Your Own Weaknesses

Yoga class

Let's be honest. Most of us know some of our weaknesses - and this is exactly where you should start. If you have too weak hip muscles or core muscles, you are smart to train these. Or if you know you are about as moving as the lap of the lower back then this should be your primary focus.


Other factors that you should avoid during the training period are:
  • Do not run too much on slopes.
  • Do not run with worn shoes, as these have poor cushioning.
  • Avoid running too much on asphalt and similar surfaces.
  • Avoid sports that involve a lot of "start and stop".


People with flat feet and rigid arches are more prone to meningitis. If you are affected by flat feet or stiff arches, you should also have extra focus on good shoes with extra cushioning, compression socks for running (see example here - the link opens in a separate window), as well as assessment of insoles (research has shown that the cheaper variants work just as well as the expensive ones, so do not be fooled). Also remember to take enough time for recovery between sessions - how about a swimming session between runs? Others also use compression socks, such as the ones we mentioned above, to stimulate increased circulation in the legs and feet when resting. Studies have shown that socks such as these can reduce unnecessary fluid and inflammatory reactions (edema), as well as promote faster recovery.


4. Exercises and Exercise for Osteomyelitis

So it was time to go through the four exercises we promised you. We have focused on a focused training program consisting of four exercises. Recently, we have also made a training video against osteomyelitis consisting of five exercises - with video below the description of these four exercises.


1. Lateral leg lift (with or without workout)

Side leg lift with elastic

As we mentioned at the outset, hip stability is a key when it comes to healthy and healthy bones in the legs. This is because the hip muscles have a large part of the responsibility when it comes to impact load when we walk and run.

In other words, a well-strengthened hip can be directly preventive to osteoporosis and congestion. Here's how to do the exercise: Lie on the side with a supporting hand in front of you and a head resting hand.

Then lift the upper leg in a straight motion (abduction) away from the other leg - this leads to good training of deep seat and hip muscles. Repeat the exercise 10-15 repetitions over 3 sets - on both sides.



2. Toe lift / toe lift

Toe lifting is an exercise that is incredibly important for those who like running or jogging - one of the most important exercises when it comes to the prevention of osteomyelitis / irritation - or you who like to walk on your legs without ailments.

So it's really one of the best exercises you can do if you want to prevent foot, ankle, leg and knee problems. Start with it already today.

toe lift - toe lift

Position A: Start with your feet in a neutral position.

Position B: Lift up your toes slowly - while pushing down toward the toe ball.

- Perform 10 repetitions over 3 sets, ie 3 x 10.


3. "Monster walk" with elastic

One of our favorite exercises, as it not only works for your legs but is also an effective exercise for the knees, hips and pelvis. After only a short time with this exercise you will feel that it burns deep in the seat muscles, but in a good way.

Find a training band (preferably adapted for this type of exercise - which can be tied around both ankles as in a large circle.


Then stand with your feet shoulder-width apart so that there is good resistance from the strap to your ankles. Then go, while working to keep your legs wide, a bit like Frankenstein or a mummy - hence the name. The exercise is performed in 30-60 seconds over 2-3 sets.



4. "Toe crunch with towel"

A very good exercise that strengthens the foot blade and foot muscle effectively. As mentioned earlier, your foot muscle is your first defense when it comes to proper running and cushioning. The stronger the muscles you have in your feet, the less chance of injury and overload.

Toe crunch with towel

  • Sit on a chair and place a small towel on the floor in front of you
  • Place the front soccer ball just above the start of the towel closest to you
  • Stretch your toes out and grab the towel with your toes as you pull it towards you - so it curls under your foot
  • Hold towel for 1 second before releasing
  • Release and repeat - until you reach the other side of the towel
  • Alternatively you can do 10 repetitions over 3 sets - preferably daily for best effect.


VIDEO: 5 Exercises against Meningitis

VIDEO: 10 Strength Exercises Against Painful Hips

After all, we have emphasized the importance of a functional and strong hip, so here are ten hip exercises for you who know that this is one of your weaknesses. These can be done up to four times a week and are suitable for everyone. But remember that it is continuity over time that is essential when it comes to training.

Join our family! Feel free to subscribe to the channel for free for more exercise programs and informative health updates.


Treatment and Self-measures against Osteomyelitis

  • Treatment of Tight Leg Muscles and Sore Feet
  • Pressure wave treatment against the periosteum
  • Good self-measures include compression socks and massage balls

In the treatment of osteomyelitis, the clinician will examine the function of the leg, foot and ankle. Very often, the functional examination will reveal clear muscle tension in the legs and soles of the feet. Both of these factors can be directly contributing to osteomyelitis, as they affect the shock absorption of the foot and ankle. In addition to this, tight and tense calf muscles can have a direct impact on ankle mobility. A stiff ankle is also no advantage when it comes to running and load capacity. The hips and back also play a key role in running - so these are also important to get examined. By addressing these factors with sports acupuncture, muscular work, joint mobilization of the ankle and hip, or pressure wave therapy, one can restore normal function.


Any treatment regimen will always vary based on the individual patient, but both acupuncture and pressure wave therapy are frequently used for osteomyelitis. These treatment methods are usually performed by a physiotherapist or modern chiropractor. Research studies, including published in the medical journal The American Journal of Sports Medicine, has shown that pressure wave therapy has a well-documented effect against osteomyelitis (1). Everyone our clinic departments belonging to Vondtklinikkene possesses state-of-the-art pressure wave apparatus, as well as expertise in sports acupuncture.


Self-Action: What Can I Do Myself for Osteomyelitis?

Knowing and having good self-measures is always an advantage. When recommending self-measures, we are particularly concerned with measures that can be used regularly and that help to address the cause of the problem. Therefore, our three recommendations here include both preventive and treatment measures.


Recommendation No. 1: Compression socks for Leg and Foot

The simplest and least action-intensive step towards better foot and leg health. Using compression socks when running, but also when resting, can provide a number of benefits. We know, among other things, that it provides increased blood circulation, as well as faster recovery. One of the benefits of running is that it can help prevent lactic acid buildup in the muscles. Compression socks (the link opens in a new window) is therefore something we almost always recommend for patients with leg problems - including osteomyelitis.


Recommendation No. 2: Trigger point Balls

Massage balls can be used to stimulate circulation into tired calf muscles. They are also absolutely perfect for use on the underside of the soles of the feet - and can help to give a less tense plantar fascia (tendon plate under the foot). Et complete set with different sizes of massage balls (see example here - the link opens in a new window) can make it easier to use them on a larger proportion of the body's muscles. Use them every other day against both legs and feet - possibly also in the hip and seat. In this way, the muscles have time to recover between sessions.


Recommendation No. 3: Training with Miniband

Mini straps are an excellent training elastic for you who want to train your hips, back and pelvis in a safe way. Training with elastic can help you isolate muscles in an effective and gentle way. As you can see, we also use these in two of the recommended exercises in our training program. This can contribute to better results in your training. We gladly recommend green (medium) mini ribbons to those who have not trained much with elastic before. Then you can rather progress to blue (medium-hard) eventually. Print here (in Danish) to see examples and read more about minibars (the link opens in a new window).


Do you know anyone who suffers from Osteomyelitis? Feel free to share the article with them.

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Do You Want a Consultation or Do You Have Questions?

Feel free to contact us at YouTube or Facebook if you have questions or the like regarding osteomyelitis. You can also see an overview of our clinics via the link here if you want to book a consultation. Some of our departments for the Pain Clinics include Eidsvoll Healthy Chiropractor Center and Physiotherapy (Viken) and Lambertseter Chiropractor Center and Physiotherapy (Oslo). With us, professional competence and the patient are always most important.

Our Clinics

(See an overview here and find a department near you)


NEXT PAGE: - What You Should Know About Osteoarthritis of the Hips

osteoarthritis of the hip

Click on the image or link above to proceed to the next page.


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Sources and Research:

1. Rompe et al, 2010. Low-energy extracorporeal shock wave therapy as a treatment for medial tibial stress syndrome. Am J Sports Med. 2010 Jan; 38 (1): 125-32.

Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.