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Cubital Tunnel Syndrome Exercises for Pain Relief

Cubital Tunnel Syndrome Exercises for Pain Relief

Cubital tunnel syndrome, a condition caused by the compression of the ulnar nerve at the elbow, can be a source of significant discomfort and pain. This syndrome often affects those who engage in repetitive activities, elbow movements, or maintain prolonged flexed elbow positions. Often referred to as the “funny bone” nerve, the ulnar nerve can become entrapped and lead to symptoms that mimic those of carpal tunnel syndrome but occur in a different location. While medical treatments are available, exercise-based interventions can play a crucial role in pain relief and recovery. In this blog, we’ll explore the causes, symptoms, and various cubital tunnel syndrome treatments, focusing on effective cubital tunnel syndrome exercises and lifestyle modifications.

Causes of Cubital Tunnel Syndrome

Cubital tunnel syndrome occurs when the ulnar nerve, which runs along the inner side of the elbow, becomes compressed or irritated. This ulnar nerve compression can be due to repetitive elbow movements, prolonged elbow flexion, direct trauma to the elbow, anatomical variations that create pressure on the nerve, or conditions such as arthritis or bone spurs. This condition is also commonly associated with the medial epicondyle, the bony prominence on the inner side of the elbow, where the ulnar nerve is most susceptible to compression. Understanding the underlying causes of cubital tunnel syndrome can help in both preventing and managing the condition effectively.

Symptoms of Cubital Tunnel Syndrome

Recognizing the symptoms of cubital tunnel syndrome is essential for early intervention. Common symptoms often include numbness and tingling in the ring and little fingers, pain in the elbow, forearm, or hand, weakness in the hand or fingers, difficulty with finger coordination, and in severe cases, muscle wasting. Symptoms may be more pronounced when the elbow is bent for extended periods of time, such as when holding a phone or sleeping. If you experience these symptoms, it’s important to seek advice from a healthcare provider to determine the best course of action.

Treatment Options For Cubital Tunnel Syndrome

Medical Treatments

Medical treatments for cubital tunnel syndrome may include anti-inflammatory medicines, corticosteroid injections to alleviate inflammation, splinting or bracing to limit elbow movement and reduce nerve compression, and surgical interventions in severe cases. Nonsteroidal anti-inflammatory drugs (NSAIDs) are often used to reduce inflammation and pain. An orthopaedic surgeon may recommend cubital tunnel release surgery or other surgical options like submuscular or subcutaneous transposition of the ulnar nerve, or medial epicondylectomy, depending on the severity and specific nature of the nerve entrapment.

Exercise-Based Treatments

Exercise-based treatments can be highly effective in relieving pain and improving function. These treatments focus on enhancing nerve mobility, strengthening supporting muscles, and improving overall joint flexibility.

Benefits of Exercise-Based Treatments

The benefits of exercise-based treatments include a non-invasive approach, improved nerve health and mobility, enhanced muscle strength and endurance, reduced pain and discomfort, and prevention of symptom recurrence. Additionally, these treatments can lead to reduced pain and discomfort, making daily activities more manageable, and help prevent the recurrence of symptoms by addressing the underlying issues contributing to ulnar nerve entrapment.

Recommended Cubital Tunnel Syndrome Exercises

Recommended Cubital Tunnel Syndrome Exercises

Nerve Gliding Exercises

Nerve gliding exercises help improve the mobility of the ulnar nerve, reducing compression and irritation. A common nerve gliding exercise involves starting with your arm extended and your palm facing up. Slowly bend your elbow while keeping your wrist and fingers straight, then return to the starting position and repeat. These exercises should be performed several times per day to maximize their effectiveness.

Strengthening Exercises

Strengthening exercises focus on the muscles that support the elbow and forearm. These exercises can include wrist curls with lightweight and forearm pronation and supination exercises. Regularly performing these exercises can build muscle endurance and provide better support for the elbow, reducing the strain on the ulnar nerve.

Stretching Exercises

Stretching exercises can help maintain flexibility and reduce tension in the muscles around the elbow. Gentle elbow stretches, along with wrist flexor and extensor stretches, can be particularly beneficial. These stretches can be integrated into daily routines to ensure consistent muscle flexibility and prevent tightness that can contribute to nerve compression.

Grip Strengthening Exercises

Grip strengthening exercises are essential for maintaining hand function and overall forearm strength. Using a stress ball or hand gripper, squeeze as tightly as possible, hold for a few seconds, then release. Repeat several times to build grip strength and support overall hand function. These exercises can help reduce symptoms like weakness and improve your ability to perform daily tasks.

Finger Extension Exercises

Finger extension exercises can help improve finger coordination and strength. One effective exercise is placing a rubber band around your fingers and thumb, then spreading your fingers apart against the resistance of the band. Hold for a few seconds, then relax and repeat several times to enhance finger strength. This can particularly help with symptoms affecting the pinky and middle fingers, which are often impacted by ulnar nerve entrapment.

Lifestyle Modifications and Ergonomic Tips

Ergonomic Adjustments for Golfers

For golfers and others who engage in repetitive arm movements, ergonomic adjustments can prevent cubital tunnel syndrome. Using clubs with larger grips can reduce the strain on the ulnar nerve. Maintaining a relaxed grip during swings and avoiding excessive elbow flexion can also help reduce the risk of developing or exacerbating the condition. These adjustments can be applied to other sports and activities as well.

Warm-up and Cool-down Routines

Incorporating warm-up and cool-down routines can help prepare your muscles and prevent injury. These routines should include gentle stretches and light cardiovascular exercises, progressing gradually to more intense activities. Warm-up routines prepare the muscles for activity, while cool-down routines help relax and stretch muscles post-activity, reducing the risk of nerve compression.

Home Modifications for Comfort

Making simple home modifications can enhance comfort and reduce strain on your elbow. Adjusting the height of your work desk and chair can help maintain a neutral position for your elbows. Using a headset for phone calls can avoid prolonged elbow flexion, and positioning frequently used items within easy reach can significantly improve daily ergonomics and prevent undue stress on the elbow. Following these simple home remedies will help in your recovery from cubital tunnel syndrome.

How Driven Golf Performance & Sports Physical Therapy Can Help

How Driven Golf Performance & Sports Physical Therapy Can Help

Expertise in Sports-Related Physical Therapy

At Driven Golf Performance & Sports Physical Therapy, our team specializes in sports-related injuries, including cubital tunnel syndrome. Our expertise ensures you receive the best care possible, tailored to your specific condition and needs. We understand the unique demands of athletes and provide treatments that help you get back to your sport safely.

Tailored Exercise Programs

We design personalized exercise programs tailored to your specific needs, focusing on relieving pain and improving function through sports physical therapy. Our programs are based on the latest research and are adjusted as needed to ensure optimal results. By addressing the root causes of your symptoms, we can help you achieve long-term relief and improved performance. This approach highlights the difference between medicine vs physical therapy, as we focus on rehabilitation and strengthening rather than just symptom management.

Personalized Injury Prevention Advice

Our experts provide individualized injury prevention advice, helping you avoid future issues and maintain optimal health. This advice is based on a thorough assessment of your lifestyle and activities, ensuring relevance and effectiveness. We work with you to develop strategies that fit into your daily routine, making it easier to protect your elbow and overall musculoskeletal health.

Collaborative Approach to Recovery

We take a collaborative approach to recovery, working closely with you to achieve your goals and ensure a smooth return to your activities. Our team supports you every step of the way, from initial assessment to full recovery. We believe in empowering our patients with the knowledge and tools they need to manage their condition and prevent future injuries.


Cubital tunnel syndrome can be a painful and limiting condition, but with the right combination of medical and exercise-based treatments, relief is within reach. By incorporating the recommended exercises and making necessary lifestyle adjustments, you can effectively manage symptoms and improve your quality of life. If you’re wondering how to treat cubital tunnel syndrome without surgery, these non-surgical treatment options can be highly effective. However, always consult with a healthcare provider to determine the best treatment plan for your specific needs.


What is the best exercise for cubital tunnel syndrome?

Nerve gliding exercises are often considered the best for cubital tunnel syndrome as they help improve nerve mobility and reduce compression. These exercises can be performed multiple times per day to maximize their effectiveness in relieving symptoms.

What activities should be avoided with cubital tunnel syndrome?

Avoid activities that involve prolonged elbow flexion, repetitive elbow movements, or direct pressure on the elbow to prevent aggravating the condition. Using an elbow brace or padded elbow brace can help maintain a neutral position and reduce stress on the ulnar nerve during activities.

Can cubital tunnel go away?

With appropriate treatment, including exercises, lifestyle modifications, and medical interventions, cubital tunnel syndrome can improve significantly and, in some cases, resolve completely. Early intervention and consistent adherence to treatment plans are key to achieving the best outcomes. If symptoms persist or worsen, consulting an orthopaedic surgeon for further evaluation and possible cubital tunnel release surgery or other procedures may be necessary.

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Dr. Joe Terrill

Driven Golf Performance & Sports Physical Therapy

We Help Athletes, Sports Enthusiasts, And Other Active People Stay Fit And Healthy So They Can Keep Doing The Things They Love - And Do It Better.