{"id":46792,"date":"2023-02-27T12:00:29","date_gmt":"2023-02-27T11:00:29","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=717618"},"modified":"2023-02-27T12:34:19","modified_gmt":"2023-02-27T11:34:19","slug":"how-to-prevent-hand-and-wrist-pain-from-cycling","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/how-to-prevent-hand-and-wrist-pain-from-cycling\/","title":{"rendered":"How to prevent hand and wrist pain from cycling"},"content":{"rendered":"

Hand off aches, tingling and numbness by following this expert advice <\/p>

By Jack Evans\n \t\t<\/p>

Published: Monday, 27 February 2023 at 12:00 am<\/p>

\n\n

Almost every rider has experienced sore, aching and tingling hands and wrists towards the end of a long ride.<\/p>\n

As one of three points of contact with the bike, the hands and wrists absorb vibrations transmitted from the tyres into the handlebars.<\/p>\n

The makeup of the hands and wrists is delicate, so they are liable to overuse \u2013 the factor behind the most common causes of cycling pain<\/a>.<\/p>\n

If you\u2019re suffering from sore hands and wrist pain from cycling, you\u2019ve come to the right place.<\/p>\n

We\u2019ll explain the structure of the hands and wrists and what causes pain there. We\u2019ve spoken to a series of expert physios and bike fitters, who suggest ways to prevent cycling hand and wrist pain.<\/p>\n

What is the structure of the hand and wrists?<\/h2>\n
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The fragility and complexity of the hand and wrist structures increase their vulnerability to pain.<\/span><\/figcaption> Getty<\/i><\/span><\/div>\n

The hand and palm are formed by five metacarpal bones, one for each finger, which articulate and project from the top row of the carpal bones to form the hand and palm.<\/p>\n

The distal forearm bones (ulnar and radius) articulate with a complex of eight bones (carpal bones), to form the wrist.<\/p>\n

What causes hand and wrist pain from cycling?<\/h2>\n
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Hands and wrists bear your body weight and shocks from the surface.<\/span><\/figcaption> Russell Burton \/ Our Media<\/i><\/span><\/div>\n

When you cycle, the hands grip the bar and, along with the wrists, support your upper body.<\/p>\n

Hand and wrist pain from cycling happens when there is too much weight on your hands, or your hands and\/or wrists are in an awkward position. This can stop force transmitting effectively through your upper limb, where larger muscles can help absorb it, and leads to a build-up of pressure on your hands and wrists.<\/p>\n

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Compression of the median and ulnar nerves leads to most hand and wrist pain.<\/span><\/figcaption> Getty<\/i><\/span><\/div>\n

The pressure compresses nerves in these areas, which leads to the two main types of neurogenic hand and wrist pain from cycling: carpal tunnel syndrome and ulnar nerve pain (or handlebar\/cyclist\u2019s palsy).<\/p>\n

Both conditions cause aching and throbbing. Handlebar palsy, as with other kinds of palsy, causes the hands to tingle, go numb and lose function. This is because most nerves have a dual sensory and motor function.<\/p>\n

Pressure causes pain when the sensory aspect is irritated and loss of movement happens when the motor aspect is affected.<\/p>\n

Handlebar or cyclist\u2019s palsy<\/h3>\n
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Handlebar palsy is felt in the fourth and fifth fingers the ulnar nerve runs into.<\/span><\/figcaption> Getty<\/i><\/span><\/div>\n

Handlebar or cyclist\u2019s palsy, also known as ulnar nerve pain, tends to be located on the underside or inside of the hand, and ring and little fingers. This is because the ulnar nerve runs down the arm through the wrist, palm and fourth and fifth fingers.<\/p>\n

Dan Guillemette, physio at Team Jayco Alula and Team Bike Exchange-Jayco, says underlying neck issues can lead to ulnar nerve problems.<\/p>\n

The arm nerve originates in the neck, and tight shoulder muscles can prevent the nerve from moving freely. This can hinder a comfortable position of the hands or elbows while riding.<\/p>\n

Rather than looking to the hand, Guillemette will try to treat the root cause of the pain first. For example, he may assess if the patient\u2019s flexibility needs work and, if so, prescribe stretching and mobility exercises<\/a>.<\/p>\n

Carpal tunnel syndrome<\/h3>\n
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Carpal tunnel syndrome affects the majority of the hand.<\/span><\/figcaption> Getty<\/i><\/span><\/div>\n

Carpal tunnel syndrome is caused by pressure on the median nerve that passes through your wrist. When the carpal tunnel is compressed, pain and loss of movement diffuses more widely, including into the thumb.<\/p>\n

Traumatic hand and wrist injuries<\/h3>\n

It\u2019s not just pressure on nerves that can lead to hand and wrist pain from cycling. Broken bones in the wrist, hand or scaphoid can lead to prolonged pain while cycling if the fracture doesn\u2019t heal properly.<\/p>\n

Guillemette recommends going for a CT scan if you\u2019ve crashed recently and feel persistent pain around the base of your thumb and fingers.<\/p>\n

Physio Rob Brown says: \u201cAn undiagnosed [or] mismanaged wrist fracture can lead to degenerative issues, one being death of the bone.\u201d<\/p>\n

Past ligament damage may require wrist strengthening through hand weight and gyroscopic ball exercises, Guillemette says.<\/p>

How do I stop my hands from hurting when cycling?<\/h2>\n

Bike positioning<\/h3>\n
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Position on the bike has the greatest influence on your hand and wrist comfort.<\/span><\/figcaption> ENVE<\/i><\/span><\/div>\n

Ensuring your road bike position<\/a> is correct can take pressure off your hands and minimise the chance of hand pain, says Bianca Broadbent, a physio at Fit Your Bike.<\/p>\n

Guillemette agrees and says shortening reach, increasing stack height and decreasing saddle drop can take \u201cstress, strain and tension off the nerves\u201d. Our road bike geometry<\/a> guide defines all these terms.<\/p>\n

Setting your bike saddle<\/a> too far forward will put more pressure on the hands.<\/p>\n

What\u2019s more, riders who aren\u2019t sat properly on the saddle distribute more weight through the hands, increasing pressure on them, explains Broadbent. Finding the best saddle for you<\/a> could help mitigate this problem.<\/p>\n

If the hand and wrist pain doesn\u2019t diminish once saddle position is sorted, Broadbent will look at handlebar height<\/a>.<\/p>\n

\u201cHigher is not always better because sometimes that puts more pressure through the hands. Reach being too long or short can increase pressure,\u201d she says.<\/p>\n

Brown says you should experiment with tilting the handlebars forward or back. These changes can reduce compression on the nerves in the wrist. In a more relaxed position, you shouldn\u2019t need to grip the handlebars as tightly.<\/p>\n

All three experts agree a professional bike fit<\/a> is the quickest and surest way to find the best position for your hands and wrists.<\/p>\n

Be aware of aero<\/h3>\n
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Because they are less stable, narrow handlebars can become fatiguing.<\/span><\/figcaption> Russel Burton \/ Our Media<\/i><\/span><\/div>\n

Attempts at aerodynamic optimisation may exacerbate wrist and hand pain from cycling, according to Guillemette.<\/p>\n

\u201cIt\u2019s not more aerodynamic if you can\u2019t hold the position,\u201d he says.<\/p>\n

Therefore, if you\u2019re susceptible to wrist pain from cycling, be wary of mimicking pro riders\u2019 penchant for turned-in brake hoods<\/a> and narrow handlebars<\/a>.<\/p>\n

Broadbent says: \u201cWidth [of handlebars] is one of the most important factors along with the angle of the hoods and shifters.<\/p>\n

\u201cEven if little weight is going through the hands, if your hands are put into an awkward position you could compress the structures [nerves and tendons] that will become a source of pain.\u201d<\/p>\n

A narrow-shouldered rider on wide handlebars or a broader cyclist on narrow handlebars could both put their hands in an unnatural position, leading to hand and wrist pain, says Broadbent.<\/p>\n

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Tailor your handlebar width to your build and the type of riding you do.<\/span><\/figcaption> Simon Bromley \/ Immediate Media<\/i><\/span><\/div>\n

However, Guillemette sees more hand and wrist pain caused by riders using handlebars that are too narrow for their shoulders than too wide.<\/p>\n

For example, he says a 100kg rider is not built for a 38cm handlebar with a short, shallow drop.<\/p>\n

\u201cYour shoulder and neck muscles have to work harder for you to feel stable and safe,\u201d explains Guillemette.<\/p>\n

\u201cYou\u2019ll be bracing all the time and then you\u2019ll cause compression somewhere along the chain of the radial or ulnar nerve and feel discomfort.\u201d<\/p>\n

In his opinion, wider handlebars are less likely to provoke hand and wrist pain.<\/p>\n

\u201cThey take tension off by giving you a wider base of support than you need,\u201d he adds.<\/p>\n

Equipment<\/h3>\n
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Wider tyres on wider rims will transfer less buzz to the bars.<\/span><\/figcaption> Andy Lloyd \/ Our Media<\/i><\/span><\/div>\n

Having to absorb road buzz for hours on end causes the hand and wrist muscles to tire, tighten and ache.<\/p>\n

A cost-free solution is finding the right road bike tyre pressure<\/a> or mountain bike tyre pressure<\/a>. A lower pressure that doesn\u2019t lead to punctures (going tubeless<\/a> can help with this) should dull road buzz.<\/p>\n

While more expensive, the best road bike tyres<\/a> or best mountain bike tyres<\/a> do tend to be faster and more comfortable than cheaper, less forgiving options. Guillemette also recommends going as wide as you can.<\/p>\n

Wider road bike wheels<\/a> and mountain bike wheels<\/a> could also be better. They can be made laterally stiffer while more compliant vertically, which should send fewer vibrations into your hands and wrists.<\/p>\n

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Take care of your suspension fork and it\u2019ll take care of your hands and wrists.<\/span><\/figcaption> Andy Lloyd \/ Our Media<\/i><\/span><\/div>\n

If you\u2019re a mountain biker, investing in one of the best suspension forks <\/a>or simply optimising your current mountain bike suspension setup <\/a>can also relieve hand and wrist strain.<\/p>\n

Simpler steps to reduce the \u2018repeated vibrational load\u2019 include wearing track mitts or summer cycling gloves<\/a>. Upgrading to the best handlebar tape<\/a> or handlebar grips<\/a> can boost cushioning.<\/p>\n

However, more cushioning isn\u2019t always better. Broadbent says the optimal amount of bar tape \u201cdepends on the diameter of someone\u2019s hands because modern bar diameters are much better than on a classic bike, where the diameter is much smaller.\u201d<\/p>\n

If the diameter of the bar doesn\u2019t match your hand, think about changing the diameter of the bar. You can also use bar tape or grips to influence the diameter.<\/p>\n

For example, some mountain bikers find a 35mm-diameter handlebar (in alloy or carbon) overly stiff, which contributes to hand and wrist pain.<\/p>\n

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A one-piece bar and stem is a bike fitter\u2019s nightmare.<\/span><\/figcaption> Russell Burton \/ Our Media<\/i><\/span><\/div>\n

A one-piece carbon bar and stem leaves little room for adjustment, besides tweaking lever angle, so may not be suitable for all, says Guillemette.<\/p>\n

Some riders are sensitive to changes in reach and may need to swap for a longer or shorter bike stem<\/a>. Bear this in mind when buying a new bike<\/a>.<\/p>\n

Therefore, Guillemette stresses the need to assess people individually before concluding what\u2019s causing their discomfort.<\/p>\n

If all those options haven\u2019t resolved your hand and wrist pain when cycling, Broadbent suggests trying a carbon handlebar or even frame.<\/p>\n

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Carbon handlebars are claimed to be more compliant, but only try one as an expensive last resort.<\/span><\/figcaption> Alex Evans \/ Our Media<\/i><\/span><\/div>\n

Many of the best road bike handlebars<\/a> are carbon and mountain bike handlebars<\/a> are more commonly carbon these days, too. In theory, a carbon handlebar can transmit fewer vibrations to your hands and wrists.<\/p>\n

\u201cSometimes that is what\u2019s needed as a more extreme measure,\u201d Broadbent says.<\/p>\n

\u201cIf you have a history of carpal-tunnel issues, are quite sensitive to vibrations and have had pain in the past even when you\u2019re working at your desk, then you might need to think about all of those things,\u201d she adds.<\/p>\n

However, Guillemette warns adding more stiffness (through a carbon handlebar) to an already stiff carbon frame can aggravate hand and wrist pain.<\/p>\n

Maintain good position<\/h3>\n
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Good technique ensures the wrists remain in line with the forearms.<\/span><\/figcaption> Andy Lloyd \/ OurMedia<\/i><\/span><\/div>\n

Physio Steven Berkman says wrist position can lead to problems.<\/p>\n

\u201cPain often results from the wrist being in an extended position (bent backwards), with your upper-body weight going through it,\u201d Berkman says.<\/p>\n

When you\u2019re riding, Berkman advises placing your hands on the tops of the bars from time to time. Here, the forearm faces downwards and the strain load is different.<\/p>\n

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Keep your index finger aligned with your forearm when riding in the drops.<\/span><\/figcaption> Sam Voaden \/ Our Media<\/i><\/span><\/div>\n

A lot of ulnar or radial deviation \u2013 where your hand points at an inward or outer angle from the wrist \u2013 can also compress the tissues in your hands, according to Broadbent.<\/p>\n

While riding with your hand on the brake hoods or drop bars, try to keep the knuckle of your index finger in line with your forearm. Less deviation should reduce strain through the ligaments and joints around the carpal (wrist) bones.<\/p>\n

On a mountain bike, angle your brakes so the backs of your hands make a straight line with your forearms. This keeps your weight behind the bar, reduces hand and wrist fatigue, and helps you absorb impacts.<\/p>\n

Crank up your mileage slowly<\/h3>\n
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Hands and wrists need to build up before long tours.<\/span><\/figcaption> Robyn Furtado \/ Our Media<\/i><\/span><\/div>\n

Ideally, your hands won\u2019t be under excessive pressure if you\u2019re well balanced on the bike, according to Broadbent.<\/p>\n

But if you do long rides your body is not conditioned for, especially consecutively when bikepacking<\/a>, your hands may fail to absorb any buzz or chatter.<\/p>\n

\u201cHaving sustained pressure through the hands is going to cause irritation to the nerves and other structures,\u201d Broadbent adds.<\/p>\n

\u201cIf you\u2019re used to a five-hour week and suddenly go up to a 20-hour week, that is a risk factor.<\/p>\n

\u201cThe load stimulus you put through the tissue will far surpass what it can happily handle.\u201d<\/p>\n

The rest of your body, such as your core muscles, can also let you down. As these muscles fatigue, more weight is put through hands, says Broadbent.<\/p>\n

So, as is often the case with pains caused by cycling, it\u2019s worth taking a more holistic look at your body and strengthening and training your core muscles<\/a> to alleviate the pressure put on your hands and wrists.<\/p> <\/body><\/html>\n

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