Carpal Tunnel Syndrome and Pilates

Carpal Tunnel Syndrome (CTS) is very common, particularly in women aged 40–60. It occurs when the median nerve is compressed as it passes through a narrow tunnel in the wrist.

You may feel tingling, numbness, burning or weakness in the thumb, index and middle fingers. Weight-bearing on the hands can quickly become uncomfortable.

This does not mean you cannot do Pilates. It just means we adapt a little.

CTS is often linked to repetitive hand use such as typing, gripping or lifting. It is also common during pregnancy and in people with arthritis, diabetes or thyroid conditions.

The issue is pressure in a confined space. Overloading the wrist in extended positions can aggravate symptoms.

In Pilates, we focus on improving the whole upper body chain, not just the wrist. That includes:

• Keeping the wrist in neutral where possible

• Reducing prolonged loaded extension

• Strengthening shoulders and upper back

• Improving posture

• Gently mobilising the forearm muscles

  
  

When the shoulder girdle is stable, you are less likely to “dump” weight into the heel of the hand. That alone can reduce irritation significantly.

In flare-ups, we may adjust:

• Full planks (using forearms, fists or an incline instead)

• Long four-point kneeling holds

• Press-ups on flat palms

• Deep wrist extension under load

  
  

You will still work hard. You simply will not overload a small, irritated joint unnecessarily.

Avoiding upper body work altogether often leads to more weakness and poorer posture. Instead, we keep you moving within your tolerance and gradually rebuild strength.

Contact us for details of the Pilates and Gentle Pilates face-to-face classes in Oxfordshire around Didcot and Abingdon, or online classes to do live or on demand.