What To Know
- It occurs when pressure is applied to the nerves in your hands, which can happen when you’re gripping the handlebars too tightly, riding on rough terrain, or spending too much time in the saddle.
- While numb hands cycling can be a nuisance, it can also be a sign of a more serious underlying condition, such as carpal tunnel syndrome or thoracic outlet syndrome.
- Strengthening the muscles in your hands and wrists can help to reduce the pressure on the nerves and prevent numbness.
Cycling is a fantastic way to improve your cardiovascular health, strengthen your muscles, and clear your mind. But if you’re experiencing numbness in your hands while riding, it can quickly turn an enjoyable activity into a painful one.
Numb hands cycling, also known as handlebar palsy, is a common problem that can affect cyclists of all levels. It occurs when pressure is applied to the nerves in your hands, which can happen when you’re gripping the handlebars too tightly, riding on rough terrain, or spending too much time in the saddle.
While numb hands cycling can be a nuisance, it can also be a sign of a more serious underlying condition, such as carpal tunnel syndrome or thoracic outlet syndrome. If you’re experiencing numbness in your hands that doesn’t go away after a few days, it’s important to see a doctor to rule out any medical problems.
Causes of Numb Hands Cycling
There are a number of factors that can contribute to numb hands cycling, including:
- Gripping the handlebars too tightly. This can put pressure on the nerves in your hands, leading to numbness and tingling.
- Riding on rough terrain. The vibrations from riding on rough terrain can also put pressure on the nerves in your hands.
- Spending too much time in the saddle. If you’re riding for long periods of time, the constant pressure on your hands can lead to numbness.
- Poor bike fit. If your bike isn’t properly fitted, it can put strain on your hands and wrists, leading to numbness.
- Medical conditions. Certain medical conditions, such as carpal tunnel syndrome and thoracic outlet syndrome, can also cause numb hands cycling.
Symptoms of Numb Hands Cycling
The symptoms of numb hands cycling can vary depending on the severity of the condition. Some common symptoms include:
- Numbness and tingling in the hands
- Weakness in the hands
- Difficulty gripping objects
- Pain in the hands, wrists, or forearms
How to Stop Numb Hands Cycling
There are a number of things you can do to stop numb hands cycling, including:
1. Adjust Your Bike Fit
One of the most important things you can do to stop numb hands cycling is to make sure your bike is properly fitted. This means that the saddle height, handlebar height, and reach should all be adjusted to fit your body. A professional bike fitter can help you get the perfect fit for your bike.
2. Grip the Handlebars Lightly
When you’re cycling, it’s important to grip the handlebars lightly. Gripping the handlebars too tightly can put pressure on the nerves in your hands, leading to numbness and tingling.
3. Use Cycling Gloves
Cycling gloves can help to cushion your hands and reduce the pressure on the nerves. Look for gloves that are made from a breathable material and that fit snugly.
4. Take Breaks
If you’re riding for long periods of time, it’s important to take breaks to give your hands a rest. Get off the bike and shake your hands out every 20-30 minutes.
5. Strengthen Your Hands and Wrists
Strengthening the muscles in your hands and wrists can help to reduce the pressure on the nerves and prevent numbness. There are a number of exercises you can do to strengthen your hands and wrists, such as:
- Grip strengthening exercises: These exercises involve squeezing a stress ball or using a hand grip strengthener.
- Wrist strengthening exercises: These exercises involve bending and straightening your wrists.
- Forearm strengthening exercises: These exercises involve rotating your forearms and bending your wrists.
6. Massage Your Hands and Wrists
Massaging your hands and wrists can help to improve circulation and reduce numbness. You can massage your hands and wrists yourself or ask a massage therapist to do it for you.
7. See a Doctor
If you’re experiencing numbness in your hands that doesn’t go away after a few days, it’s important to see a doctor. Numbness in the hands can be a sign of a more serious underlying condition, such as carpal tunnel syndrome or thoracic outlet syndrome. Your doctor can diagnose the cause of your numbness and recommend the best course of treatment.
Final Thoughts
Numb hands cycling is a common problem that can be caused by a number of factors. By following the tips in this article, you can stop numb hands cycling and enjoy a more comfortable ride.
Questions We Hear a Lot
What is the best way to prevent numb hands cycling?
The best way to prevent numb hands cycling is to make sure your bike is properly fitted and to grip the handlebars lightly. You should also take breaks every 20-30 minutes to give your hands a rest.
What are the symptoms of numb hands cycling?
The symptoms of numb hands cycling can vary depending on the severity of the condition. Some common symptoms include numbness and tingling in the hands, weakness in the hands, difficulty gripping objects, and pain in the hands, wrists, or forearms.
What are the causes of numb hands cycling?
Numb hands cycling can be caused by a number of factors, including gripping the handlebars too tightly, riding on rough terrain, spending too much time in the saddle, poor bike fit, and medical conditions such as carpal tunnel syndrome and thoracic outlet syndrome.
How can I treat numb hands cycling?
There are a number of things you can do to treat numb hands cycling, including adjusting your bike fit, gripping the handlebars lightly, using cycling gloves, taking breaks, strengthening your hands and wrists, massaging your hands and wrists, and seeing a doctor.
