The answer to whether you can work out with Cubital Tunnel Syndrome (CuTS) is yes, but with careful modification. CuTS involves the compression or irritation of the ulnar nerve as it passes through a narrow channel on the inside of the elbow. This condition causes numbness, tingling, and sometimes weakness in the ring and little fingers. Continuing a fitness routine is possible, and even beneficial for recovery, but requires adjusting activities to avoid stressing the affected nerve.
Understanding the Mechanics of Strain During Exercise
Certain movements during physical activity aggravate CuTS by placing undue stress on the ulnar nerve. The primary mechanism of irritation is sustained or repeated deep elbow flexion, which stretches the nerve as it navigates the cubital tunnel. This prolonged stretch reduces blood flow to the nerve, leading to increased irritation and symptoms like tingling or numbness.
Another common source of strain comes from direct pressure applied to the medial elbow. Resting the elbow on hard surfaces, such as a bench or gym equipment, can compress the nerve against the bone. Repetitive motions that involve frequent elbow bending can also inflame the surrounding tissues. Understanding these two mechanisms—nerve stretch from deep flexion and direct compression—allows for targeted modification of a workout routine.
Specific Activities to Temporarily Suspend
Workouts that involve prolonged or repetitive deep elbow flexion should be avoided or significantly reduced until symptoms subside. This includes exercises where the elbow bends past 90 degrees under load, such as traditional bicep curls, especially with heavier weight. Similarly, triceps pushdowns or skull crushers, which require maximum elbow bend, can exacerbate nerve symptoms.
Exercises that involve gripping heavy weights can also be problematic because the ulnar nerve controls muscles responsible for grip strength. Heavy deadlifts, rows, or farmer’s carries may strain the nerve and worsen hand weakness or numbness. Any activity that forces you to lean on your elbows, like certain plank variations or some yoga poses (downward dog), should be suspended to prevent direct nerve compression. Temporarily removing these high-risk movements from your routine gives the irritated nerve a chance to recover.
Safe Modifications and Low-Impact Alternatives
The most effective way to manage CuTS while exercising is to limit the range of motion and alter grip styles. When performing upper-body exercises, restrict the elbow bend to a maximum of 90 degrees to minimize ulnar nerve stretching. For instance, modify bicep curls or overhead presses to stop just before the point of maximum tension.
Switching grip can also provide relief; using a neutral grip (palms facing each other) on dumbbells or cable attachments often puts less stress on the nerve than a supinated (palms up) or pronated (palms down) grip. For lower-body exercises like squats and lunges, which do not involve the elbow, you can continue at full intensity. Low-impact cardiovascular options, such as walking, using a stationary bike with a straight arm position, or an elliptical machine, are excellent alternatives.
Integrating Nerve Glides and Therapeutic Stretches
Nerve glides, often called nerve flossing, are therapeutic movements designed to help the ulnar nerve slide smoothly through the cubital tunnel. The goal is to gently mobilize the nerve without excessive stretching, reducing tension and improving blood flow. One common glide involves extending the affected arm straight out to the side, then slowly bending the elbow to bring the hand toward the face while simultaneously tilting the head away.
These movements are tools for recovery and management, not strength training, and should be performed slowly and gently. Stop immediately if they provoke pain or tingling. Incorporating a set of nerve glides before and after a modified workout, or during short breaks throughout the day, can help maintain nerve mobility. Consistency with these gentle exercises complements activity modification and supports the overall healing process.