The ulnar nerve, often called the “funny bone” nerve, travels from the neck down to the hand, providing sensation and muscle control. It is vulnerable to compression or tension, which can lead to conditions like Cubital Tunnel Syndrome at the elbow. When the nerve is irritated, individuals often seek self-help methods, such as massage and specific exercises, to alleviate discomfort. Self-care can offer relief but should supplement, not replace, professional medical advice for persistent symptoms. This guide provides techniques for safely addressing ulnar nerve irritation through gentle self-massage and nerve gliding movements.
Anatomy and Path of the Ulnar Nerve
The ulnar nerve originates from the brachial plexus in the neck and travels down the inner side of the arm. It passes behind the medial epicondyle at the elbow through the cubital tunnel, a common site for compression. The nerve is superficial here, which is why a bump causes a shock-like feeling. From the elbow, the nerve continues down the inner forearm beneath the flexor carpi ulnaris (FCU) muscle. It reaches the wrist and enters the hand through Guyon’s Canal. Compression at the cubital tunnel is the most frequent site of entrapment and the primary target for self-massage techniques.
Recognizing Symptoms of Nerve Entrapment
Irritation or compression of the ulnar nerve results in a distinct pattern of sensations, often called Cubital Tunnel Syndrome when originating at the elbow. Common symptoms include numbness and tingling (paresthesia) felt specifically in the little finger and the adjacent half of the ring finger. This tingling may be accompanied by a burning sensation or a general ache on the inside of the elbow. Symptoms often worsen when the elbow is held deeply bent for prolonged periods, such as when sleeping or holding a phone. In severe cases, motor symptoms may appear, including difficulty gripping objects or noticeable weakness in the hand muscles. If symptoms progress to include muscle wasting (atrophy) or significant weakness, immediate consultation with a healthcare provider is necessary.
Specific Self-Massage Techniques
Self-massage focuses on relieving tension in the muscles and connective tissues surrounding the ulnar nerve, particularly in the forearm.
Soft Tissue Release
A helpful starting point is Soft Tissue Release on the forearm flexors, especially the flexor carpi ulnaris (FCU) muscle. Keep your elbow slightly bent and use the thumb or finger pads of your opposite hand to apply steady, deep pressure along the inner forearm, moving from the elbow toward the wrist. The pressure should be firm enough to feel a stretch in the muscle but must never increase tingling or numbness in your fingers.
Transverse Friction Massage
Another effective technique is Transverse Friction Massage, which involves moving across the muscle fibers rather than along their length. Gently use two fingertips to rub back and forth over any tight or tender spots in the forearm muscles. Avoid direct pressure on the nerve itself at the elbow. Direct pressure behind the medial epicondyle can aggravate the condition and cause a sharp, electric shock sensation. The goal is to loosen the surrounding muscles and fascia, allowing the nerve to move freely. Always ensure the massage remains gentle, and stop immediately if any movement intensifies nerve symptoms.
Integrating Nerve Gliding Exercises
Nerve gliding exercises, also called nerve flossing, are dynamic movements performed to mobilize the ulnar nerve along its entire path, reducing friction and tension. These exercises complement static massage techniques by encouraging the nerve to slide smoothly within surrounding structures.
Simple Ulnar Glide
One simple glide involves extending the affected arm out to the side with the palm facing the ceiling. Slowly bend the elbow to bring the hand toward the ear while simultaneously tilting the head gently away from the hand. This combination applies tension to one end of the nerve while slackening the other, encouraging movement without undue strain.
“A-OK” Glide
Another common ulnar nerve glide is the “A-OK” sign, where you make a circle with your thumb and index finger, then turn the hand so the circle frames your eye. While holding this position, slowly extend the elbow away from the body until a mild stretch is felt, then return to the starting position.
The movements should be fluid and controlled, only moving into the range where a gentle pull is felt, not sharp or shooting pain. Performing these glides for a few repetitions, two to three times a day, helps maintain the nerve’s mobility.