Causes, Prevention, and Proactive Measures
Summer is here and it’s time to get outside. Cycling is a fantastic way to stay fit and enjoy the outdoors, but many cyclists experience numbness in their hands, a frustrating issue that can detract from the enjoyment of the ride. Understanding the causes of this numbness and learning how to prevent it can help you ride comfortably and safely.
What Causes Numbness When Cycling?
Numbness while cycling is typically caused by pressure on nerves in the hands. The two main nerves affected are the ulnar nerve, which runs through the pinky and ring fingers, and the median nerve, which affects the thumb, index, and middle fingers. When these nerves are compressed, they can cause numbness and tingling sensations. If all fingers are numb, the cause is coming from the nerve bundle in the armpit.
Several factors can contribute to this compression:
Poor Bike Fit: An improperly fitted bike can cause excessive pressure on your hands.
Improper Hand Positioning: Constantly gripping the handlebars too tightly or placing your hands in the same position for extended periods.
Handlebar and Saddle Adjustments: Incorrect adjustments can lead to imbalances in weight distribution, causing increased pressure on your hands.
Riding Style: Aggressive riding positions can put more weight on your hands.
Pec Tightness: Having the shoulders protracted for extended periods. Not doing enough lengthening exercises of the pecs and strengthening of the back muscles can cause the hands to go numb during rides.
How to Proactively Avoid Hand Numbness While Cycling
To avoid numbness, it's essential to address the factors that cause it. Here are some tips to help you ride comfortably:
Proper Bike Fit: Ensure your bike is properly fitted to your body. A professional bike fitting can make a significant difference in your comfort and performance.
Adjust Hand Position: Change your hand position frequently during rides to avoid prolonged pressure on any one area. Use padded gloves to reduce pressure and absorb shock.
Handlebar Adjustments: Consider adjusting your handlebars to a more ergonomic position. Handlebars that are too low or too far forward can increase pressure on your hands.
Saddle Position: Ensure your saddle is positioned correctly. A saddle that is too high or tilted can cause you to lean forward excessively, putting more weight on your hands.
Lengthen and Strengthen the Upper Body: A strong back and regular eccentric chest exercises can help you maintain a balanced riding posture, reducing the nerve compression and strain on your hands.
Take Breaks: On long rides, take postural breaks (while continuing to peddle) to shake out your hands and restore normal circulation.
How Tight Pectoral Muscles Are Related to Hand Numbness
Tight pectoral muscles can contribute to hand numbness, particularly by affecting your posture. When your pec major and minor muscles are tight, they can pull your shoulders forward and down, which can compress nerves and blood vessels that run from your neck to your hands. This can exacerbate numbness during cycling. This same numbness is likely to affect the athlete at night when lying on one shoulder. Stretching (lengthening) and strengthening (eccentrically) your chest muscles can help improve your posture and reduce the likelihood of nerve compression.
Next Steps
If you’re experiencing persistent numbness while cycling, it might be time to seek professional help. At Performance Care Stretch Clinic, we specialize in assisted stretching techniques that can alleviate tightness in your pectoral muscles and other areas contributing to your discomfort. Our expert can help you achieve a balanced, pain-free riding experience.
Contact Performance Care Stretch Clinic today for a professional assisted stretch consultation and take the first step toward a more comfortable and enjoyable cycling experience.
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