i found the excercises on a sports medicine site. i was hoping to find the link but I couldn't. I'll try to give you a brief rundown. i think i remember everything-
First, I would check in with your doc to make sure it is what it is. Tell him or her exactly how it happened and that you think it's nerve compression.
Second- don't brace it unless your doc tells you too. Because the nerve is inflammed at your elbow, the last thing you want to do is give it more heat, or keep it in the same position for long periods of time. Thats how it got aggrevated in the first place.
I took a full two weeks to heal, you might need more, but try these things.
Ice or cold packs at the joint 3 times a day for a half hour, placed where the nerve is pinched. Mine was right behind the funny bone so I pretty much iced my elbow.
these are the excercises to do at least once a day. They start at the neck and work down. Keep in mind I'm by no means a specialist and I found this on-line from a sports medicine site:
From a sitting position with a straight back-
•turn your head slowly to the right to the point of pain. Look straight ahead and relax, then do the same to the left. Do this 10 times.
•Point your chin into your chest and hold for 5 seconds. 10 times
•tilt your head back and look up as far as you can, hold for 5 seconds. 10 times
From standing, feet shoulder width apart-
•Shrug your shoulders up towards your ears and hold for 5 seconds, from there move them straight back pushing your shoulder blades towards each other and hold for 5 seconds, and then from there move them down like your trying to put your hands in your back pockets and hold for 5 seconds. Do this 10 times.
• with your palms out and your elbows at your sides, curl your arms towards your shoulders as far as they will go, and then back down as far as they will go (fully extended) 30 times in each direction. This one will probably hurt a little when you extend the injured arm.
•with your arms straight out in front of you, move yur wrists back as far as they will go, and down as far as they will go 30 times in each direction.
•with your arms straight out again, with your palms facing each other, bend your fingers (keep the fingers straight, bend at the knuckle) 90º hold for 10 seconds. Do this 5 times.
•Practice holding things between your fingers of the injured arm. Grab a pen and hold it between each of your fingers for 5 seconds.
That's what i can remember. I was scared it would never go away when I had it, but after recovering and making some subtle adjustments to my bikes geometry, I've had no more numbness, even on the long or aggressive rides
My only last piece of advice is to not ride until your bad hand feels like your good hand. it's very easy to end up right where you started if you don't wait. It sucks. i actually still do these excercises before rides just to be on the safe side and because it's a great way to loosen up your upper body before a ride, race, or event-
cheers-
