Are you suffering from an ulnar nerve problem? Want to know some ulnar nerve exercises and its treatment remedies? You have come to the right place to get all of your ulnar nerve related queries answered.
When Scott, an avid guitarist, began experiencing numbness and tingling in the 3rd and 4th fingers of his left hand as well as the outside of the forearm, the music-loving RN from Arcata, CA knew he needed to act fast before his guitar days were over.
“I’m very concerned about losing my ability to play. My grip is still strong and I can still play, but I can see this is something I need to address before it gets worse.”
As unnerving as it sounds, conditions affecting the ulnar nerve like cubital tunnel syndrome or Guyon’s canal syndrome can cause long-term damage to a person’s ability to lead a normal daily life.
Just a heads up:
Can’t feel your pinky or ring finger? You deserve to know the truth about ulnar nerve conditions. Sadly, the truth is, that you can’t just Google it or find answers on YouTube. Luckily, this affordable online guide allows you to cut through the BS and find the 5 most common points of nerve entrapment quickly and easily! It includes descriptions of exercises and stretches that will help to reduce the problem and improve your condition. Get the solution to your hand numbness problems now!
If self treatments are not helping you, you need to go to a medical professional for treatment quickly.
Okay, now let’s get back to the basics here
What Is Ulnar Nerve?
The ulnar nerve is one of three significant nerves of the arm which arises from the medial cord of the brachial plexus. Its name is derived from the ulnar bone – one of the two major bones of the forearm that is located on the same side as the little (pinkie) finger.
The ulnar nerve takes a pretty interesting path through the body:
It travels down your neck, through the shoulders, and branches out to your fingers via the wrist, where it is responsible for sensations in the ring and little fingers (4th and 5th fingers), a portion of the palms, and the underside of the forearm.
Sometimes referred to as the “funny bone nerve”, the ulnar nerve helps you feel sensations like touch, pressure, and heat—that’s why when you hit your funny bone against something hard (or even just tap it), pain shoots up your arm and makes you wince!
Ulnar Nerve Entrapment
Unexplained pain, burning, aching, numbness, and tingling in the ring finger, middle finger, and little finger; chances are you suffer from ulnar nerve entrapment.
Ulnar nerve entrapment is a condition where the ulnar nerve becomes compressed or pinched at a point in its course. The most common compression location is believed to be the cubital tunnel at the elbow. Note: Ulnar nerve entrapments do not occur at the carpal tunnel, as it does not pass through this location. This compression or pinching can cause pain and numbness that radiates down your arm and into your hand.
When compression of the nerve occurs at the elbow, it is called cubital tunnel syndrome and if compression occurs at the wrist near your hand, it is known as Guyon’s canal syndrome. Other than these two common spots, the ulnar nerve can also get pinched anywhere between the wrist and elbow or between the elbow and shoulder.
Entrapment of the ulnar nerve may also be referred to as:
- Bicycler’s neuropathy;
- Handlebar palsy;
- Or Tardy ulnar palsy.
Cubital Tunnel Syndrome – Ulnar Nerve Entrapment at the Elbow
This is a condition that causes pain and tingling in the hand and fingers. It occurs when the ulnar nerve — which runs from your elbow to your pinky finger — becomes compressed or irritated as it passes through a narrow tunnel (the cubital tunnel) on the inside of your elbow.
Causes of Cubital Tunnel Syndrome
Cubital tunnel syndrome is caused by pressure on the ulnar nerve. This pressure can come from overuse, injury, and other problems that affect the elbow, forearm, or shoulder.
Typically, risk factors that cause irritation or compression of the ulnar nerve at the elbow include:
- Trauma to the nerve itself (for example, falling on an outstretched arm). Most commonly: “Hitting your funny bone” – which results when you smack the inside of your elbow and is no laughing matter. Because an extremely sharp pain will shoot from your elbow to your little finger, causing numbness in the ring finger and the pinky.
- Overuse of the hand, wrist, and forearm. This can occur with repetitive activities like typing, playing a musical instrument, or using power tools.
- Arthritis in the elbow joint.
- Sleeping with your arm hanging over the side of the bed.
- Compression of the ulnar nerve due to a tumor, cyst, or swelling.
- It can also happen when you use an awkward position for a long time (like leaning on your elbow or sleeping with your elbow bent for a long time under your head.
Guyon’s Canal Syndrome – Ulnar Nerve Entrapment in the Wrist
Guyon’s canal syndrome is when the ulnar nerve gets trapped as it passes through a tunnel in the wrist called Guyon’s canal.
Causes of Guyon’s Canal Syndrome
The following conditions may cause the compression of the ulnar nerve inside the Guyon’s canal:
- Trauma to the wrist such as the fracture of the hamate bone is quite common among golfers and baseball players.
- Arthritis in the wrist.
- If you’re doing a lot of gripping, typing and twisting, or if you’re regularly using your hands in ways that involve repeated wrist and hand motions, you could be at risk for Guyon’s canal syndrome.
- When you work with your hand in a position where it is bent down and outward can lead to the compression of the ulnar nerve in the Guyon’s canal.
- If you constantly put pressure on the palm of your hand. This happens most often in cyclists and weightlifters because they grip so hard when they are cycling or lifting weights. It can also happen after people use crutches for a long period or after running a jackhammer all day at work.
Symptoms of Ulnar Nerve Entrapment
Do you know when you hit your funny bone?
It’s like this: You’re crushing your ulnar nerve against the medial epicondyle (the protruding bony part of the inside of your elbow) which causes not only the tingling and numbness but also the pain that flashes from your elbow to your ring and little fingers.
But alas, the feeling will go away after a few minutes of rubbing your elbow.
But here’s the thing:
Think of the cubital tunnel syndrome as someone whacking your funny bone over and over again all day long – In other words, if you have cubital tunnel syndrome, your elbow can be a riot of pain.
In general, symptoms of cubital tunnel syndrome include pins-and-needles tingling in the pinky finger or thumb that spreads up into the forearm; numbness; weakness; sharp pain in the elbow area; and difficulty bending or straightening your wrist and fingers. It can also feel like burning or aching in the forearm, ring or pinky finger.
What does it feel like to have Guyon’s canal syndrome?
The most common symptom of Guyon’s canal syndrome is the “feeling of pins and needles in your pinkie and ring fingers”. It’s often noticed when you first wake up—but it doesn’t go away by itself. The symptoms may get worse and develop into a burning pain in your wrist and hand before a gradual loss of sensation in your ring and little fingers. Eventually, if it is left to persist, it would cause the muscles controlled by the ulnar nerve to become weak, and you might also have trouble spreading your fingers wide apart and pinching with your thumbs. In advanced cases, the fingers begin to “claw” creating a phenomenon called Claw Hand.
Treatment Of Ulnar Nerve Entrapment/Hand Numbness
First off, it’s important to clear the air on:
Passive Care vs. Active Care for Ulnar Nerve Conditions
You may have heard about two types of care when looking for a solution for your hand numbness and other symptoms of the ulnar nerve condition: “active” and “passive.”
Passive care is a temporary solution. It helps to manage the symptoms of hand numbness, ulnar nerve compression, and other common issues. But it’s not a long-term solution.
This type of care involves the things you can do for yourself that require little effort or exertion such as the application of ice/heat, stretches, rest, the use of braces, massage, medications, injections, etc.
But I’m going to be honest with you: passive care is a temporary solution at best.
It can help with the symptoms of hand numbness and ulnar nerve compression, but for more than 50% of my patients, it’s not a long-term solution.
I think you’re looking for a long-term solution, and I have one for you.
I’ve been in this practice for a while now, and I’ve seen it all: from the most basic cases of hand numbness to the more complex cases of ulnar nerve compression. And what I can tell you is that the only way to make sure your symptoms go away for long periods is with active care. Note: after you experience these symptoms once, there is a high probability they will return one day. When it returns and how severe they feel, it is completely within your control. Active care assists in reducing symptoms and keeping them away for months, years or even decades.
Active care is all about treating the underlying problem, not just treating the symptoms. It can be a long process, but it’s worth it!
Active care is like a chiropractor or physical therapist giving you a toolbox so you can take care of yourself.
Rehabilitation experts get it. You’re busy. You have a lot going on, and when you’re in pain, sometimes all you want to do is focus on getting better and making sure it doesn’t happen again. That’s what active care is all about: they help you achieve lasting recovery, alleviate everyday pains, and also help prevent you from re-aggravating your condition.
Unfortunately, many healthcare providers ignore the importance of this aspect of care. Most are aware of its importance but they lack the time to suggest or coach appropriate stretches and exercises.
I believe that most people are unable to recover from hand numbness if they do not make changes in their daily habits. I have personally seen many patients with hand numbness symptoms return to normal after learning proper sitting techniques. I have also seen patients recover from numbness by learning to “lock on” their shoulder blades to their rib cage.
Thanks to countless hours of hands-on experience, I dare to estimate that poor movements, improper loading of overhead lifts, or sloppy postures account for over 90% of all ulnar nerve problems. Only 10 percent of all ulnar nerve-related problems can be traced to trauma (such as a slip and fall or getting hit in the arm).
Therefore, if we learn how to move properly and avoid bad postures, we will automatically prevent and effectively correct most cases of ulnar neuropathy.
What more?
We’ve found that not everyone responds to passive care corrections.
Some people’s bodies recover more effectively with active care, which is what was covered in this web guide – The Secrets to Resolving Hand Numbness. The guide provides a holistic approach to treating symptoms of ulnar nerve pain, hand numbness, and loss of grip. So, rather than mistreating symptoms with painkillers like ibuprofen, take advantage of non-surgical and drug-free remedies that will get your body back in balance while simultaneously strengthening your muscles, and give yourself the best chance of a full recovery in no time. Discover how we treat ulnar nerve conditions with active care here.
Principles Guiding the Non-Surgical Treatment for Ulnar Nerve Problems
If your pinky and ring finger are numb there are treatment options that are designed to help you get rid of that numbness and feel great again (even faster than what you’ll imagine).
In most cases treatment for ulnar nerve pain is non-surgical. The goal of nonsurgical treatment is to relieve pressure on the nerve and allow it to heal naturally.
That said, we see people every day who come to us convinced they need an EMG or some other nerve conduction test. However, the current evidence shows you don’t need these tests to alleviate your condition.
With that in mind, the treatment of the ulnar nerve can be broken down into five parts:
- Find the site of compression
- Decrease local irritation (passively or actively)
- Decrease activity creating compression (until under control)
- Increase nerve’s ability to slide through
- Improve postural control, breathing patterns, movement patterns, etc.
Let’s discuss these points in detail.
- Find the site of compression: Think of a nerve as a garden hose. Any kink in the hose will affect the water flow, regardless of its location. When considering ulnar nerve compression, it works much like the garden hose
Remember, there are a few sites on the ulnar nerve that have a high probability of becoming entrapped.
When your hand is numb, the following could be happening:
- Entrapment of the ulnar nerve in the neck;
- Ulnar nerve entrapment in the shoulder (Brachial plexus region);
- Compression of the ulnar nerve at the cubital tunnel at the elbow;
- Compression of the ulnar nerve at the Guyon’s tunnel in the wrist.
But here’s the thing:
Symptoms that mimic compression of the ulnar nerve may be caused by a variety of underlying problems, or they may be caused by multiple factors. You should consider these in great detail and if you start to feel panicky about the possibility, it wouldn’t hurt to have a doctor perform a thorough physical examination to assist in the location of the pressure.
Here are two stories to buttress the point above:
Once I had a patient who complained of numbness and pain in the ring and pinky fingers at night. In the end, the cause turned out to be a tumor in his spine.
The second case…
The young man came in and presented with bilateral (i.e. both sides) numbness and pain in his hands/fingers. This is a sign of possible spinal cord compression.
As you can see, both of these patients are in clear need of a more thorough evaluation and treatment. While they both requested that “can you just treat it,” I recommend that they receive further care from specialists to properly treat their conditions.
It’s sad and scary to read stories like these but it’s important to pay close attention.
There is some good news though.
If they are found early, then they can be corrected to some degree. Ignorance is bliss. It’s only a matter of time before something comes along, and smacks you in the face with a reality check.
The lesson to be drawn is this:
If you’re having symptoms of ulnar nerve damage in your hand, it means something is going on with that nerve! And if you don’t know what it is, you may end up losing muscle function in your hand—and that could be a big problem.
Therefore…
If you’re experiencing pain or numbness in your pinkie and ring fingers, come have it checked. Don’t wait. If you think that something doesn’t feel right, then it probably isn’t. It’s easier to catch problems early than later down the line – if you don’t, you may be in store for a lifetime of frequent medical attention..
And that’s the point of this post – to show you the step-by-step process that I apply with my patients. This process usually reveals certain body regions that are capable of causing or are responsible for their pain.
If, after a complete examination, and the all-clear is given – certain that the cause of your numbness and pain doesn’t have any underlying cause, there are often changes I can make to optimize your health without having to endure any more of those pesky symptoms.
To do it, I’ll have you keep all factors the same, and request that my patients move their body region to a new position and hold it while we observe for changes in numbness/pain.
Here’s what I mean:
- From the center, does a tilt of the head to the opposite side increase or decrease symptoms?
- From the center, does dropping the chin to the chest increase or decrease symptoms?
- What if they just shrugged their shoulders, will it improve or worsen the symptoms?
Do you see what’s going on here?
It’s all about pinpointing the area that has the greatest effect on hand numbness. And that depends on your body because everyone is different and sometimes manipulating the position of a body region is not enough, instead, symptoms might be due to the “stiffening” of a region. If you’re curious about what I mean by that, check out the eBook!
To be honest, locating the site of nerve pressure can be a real pain in the neck (pun intended).
That’s why when we work with clients 1-on-1, we don’t just take a quick look at you. We examine your body from head to toe, inside and out.
We go through the paces of medical history, physical examination, and any medical reports (such as X-rays, MRIs, nerve conduction studies, and so on). That may already exist to ensure that we know exactly what’s going on from the beginning so we can deliver the best treatment possible.
And the best part?
You don’t have to get a bunch of tests done before we can help you. If you’re reading this, chances are you don’t need to get an X-ray, MRI, or a nerve conduction study to reduce your nerve pressure.
Bottom line: If you’re looking for nonsurgical treatments for hand numbness and other symptoms that arise from ulnar nerve conditions, comprehensive medical history, and physical examination are the foundations.
- Decrease local irritation: This is a way to stop your flare-ups in their tracks.
Let me explain:
If you’re a sufferer of nerve compression, you probably know what triggers your symptoms – most people do. You need to get honest about what those triggers are so we can avoid them. That means taking a look at all of your habits and figuring out which ones might be causing your symptoms.
While it’s not always easy to do, especially if you have a job that requires it, or an activity that seems like it’s just a part of your life, then you might have to put in a little more effort – avoiding those motions may be the best course of action.
I want you to look at it this way:
You’re not a bad person. Sometimes our bodies are just like, “Hey, the way you did that was stupid. Let’s punish you with pain.” So if you’ve ever been told to avoid an activity, don’t let that freak you out. You can do it.
In that vein, we’re not going to beat around the bush: we need you to do some homework.
With all that’s on your plate, it can be hard to take the time to look at your lifestyle and figure out what’s causing your flare-ups. But if you don’t, how will you know what to change?
Here’s what to do:
Identify the precise components of each activity, and find the exact cause for the flare-up. This would allow the nerve time to “relax,” thus the less stressed it’ll be.
- Decrease activity creating compression (until under control): We all know that the “hobbies” we pick up in our free time are meant to be fun and relaxing. But some hobbies need tweaking, and they aren’t just limited to sports and exercise.
When you’re a tennis player, your ulnar nerve may become triggered by all the balls you hit. And when you’re a baseball player, it’s not uncommon for your elbow to be jammed into the ground every time you make a diving catch. But these aren’t the only hobbies that can cause ulnar nerve compression. Volleyball, swimming—any activity where you have to hold your arms above your head can cause ulnar nerve compression. Additionally, writers, woodworkers, and typists are also susceptible to the compression of the ulnar nerve.
So what do you do?
While in the previous point we tilted more towards avoidance of certain activities we know that the truth of the matter is for some individuals especially athletes and hobbyists that’s not quite possible. The whole point here is to “decrease.”
Takeaway: It’s important to remember that any activity that typically increases your ulnar nerve symptoms should be decreased to some degree (at least for a short period of time while healing begins).
- Increase the nerve’s ability to slide through (moving the nerve): After the irritation is gone, we can start to get the nerve to glide freely.
It’s time to get moving!
Movement is the key to keeping your body healthy. When your body moves properly, it’s like a dream – the chances of experiencing pinching, crushing, aches, or numbness are significantly reduced or eliminated!
At Performance Place, we add nerve sliding (gliding) exercises when appropriate These nerve gliding exercises are isolated in nature giving them the effectiveness to help your nerve slide through a stuck section of your neck or back. It’s like getting a car unstuck from mud; the more you can move, the better it will be!
Curious as to which exercises? We’ll get to that later.
- Improve Postural Control, Breathing Patterns, Movement Patterns, etc.: If you’re reading this, it means you survived the last section. And if you survived the last section, that means you get what I’m talking about: “movement” is one way to decrease nerve compression.
Do you know what’s better than moving? Moving better. And when it comes to avoiding nerve compression, learning how to “move better” is sacrosanct.
However, I am not going to sugarcoat it: moving better isn’t something everyone can do without 1-on-1 coaching. It’s a process, just like learning any new subject or discipline. So hang in there and start at the beginning.
The good news is that you’ve already made a major step in the right direction by reading this article. You know what you want, and you’re ready to put in the work to get there.
In essence:
- Adjust your sleep positions;
- Try passive mobilization of the midback to decrease hand numbness;
- Mobilization/adjustment of the neck (Cervical spine) by a professional;
- Myofascial release of the upper trap, scalene, & levator muscles;
- Spending 5 minutes a day (broken up into 1-minute bits) blowing up a balloon with deep forceful exhales.
But here’s the kicker:
You need to learn the right way to do it, and you need someone – a professional to guide you through the process. If you want to see positive results regarding your ulnar nerve issues, don’t go it alone – because the secret to success is getting the right help.
So let’s make a pact: get the guide to end your ulnar nerve symptoms like hand numbness today and we’ll keep each other accountable, support each other through difficult days, and celebrate our successes together!
And that brings us to the all-important subject of ulnar nerve exercise:
How to Exercise Your Way to Ulnar Nerve Healing
You know what they say: “If you want to make a change, you have to be willing to do the work.”
And that’s true—but it’s also important to remember that sometimes all the work in the world isn’t enough if you’re doing it wrong.
So in this section, we’ll be taking a look at the Passive, or “quick-fix” exercises you can perform at home to help you reduce ulnar nerve pain, and some other symptoms of ulnar nerve conditions while speeding up your recovery
Important Note:
Top 5 Ulnar Nerve Passive Care Exercise to Reduce Hand Numbness Fast
Ulnar Nerve Exercise #1: Passive mobilization of the midback
The goal of this exercise is to reduce the amount of sticking points you have in the neck, where the nerves exit.
Now one of the simplest ways to achieve this is to use a foam roller. Here’s how to do it:
- Lay the foam roller on the ground and then lay your body on top of it so that your spine is perpendicular to how you will lie down.
- Lie down on the foam roller (backward), and then roll your body onto it using it as a fulcrum. Keep your ribs depressed while doing this.
- Do this for at least a minute for each region that needs mobilization.
When you foam roll, you’re passively improving your midback mobility. But unless you actively teach your body how to control the movement and control it in the presence of gravity, that mobility won’t stick.
You need education and training—the same kind of education and training you can access in the active care guide to get rid of hand numbness effectively.
Watch the video below for a detailed rundown of my favorite passive ulnar nerve exercises – they’ve worked for many, and I am confident you’ll get the results you seek too! Check it out:
Conclusion: You Can Resolve Hand Numbness For Good!
Wrapping up this post, I’ve covered some important aspects of hand numbness and ulnar nerve symptoms. And you know that hand numbness and ulnar nerve symptoms are not something to mess around with. You also know that they can be resolved.
One of the best ways to do this is by finding and getting in touch with us at Performance Place and we will be able to help you identify the cause of your symptoms and treat them with the right combination of therapies, exercises, and medications.
It even gets better:
You start your recovery journey with this easy-to-read and engaging web guide. The 5 most common points of entrapment are clearly detailed, along with stretches and exercises that will allow you to alleviate this problem once and for all. No longer will your hands feel terrible, or restrict how you move around your day-to-day life.
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As always, we’re here if you have questions about anything related to ulnar nerve symptoms or hand numbness! Just send us a message using the form on our site and we’ll get back to you as soonest!