Do you often suffer from tingling or numbness in the hand or fingers or wrist or arms, while bike riding? Injuries while riding is very common and can be due to overuse injuries or severe injuries. Numbness in the hand is due to the extreme load or pressure on the nerve. When you ride continuously for a longer period of time beyond your strength and fitness level, this can result in numbness in the hand. On long rides, many bikers face this problem and over a period of time, the tingling starts to come in the initial stage of the ride.
Carpal tunnel Syndrome
Therefore, if you are experiencing this pain or tingling in your fingers while riding a bike, then don’t take it normal. This indicates that there is a lot of stress on the nerves in your hands. Cycling impacts, the median or ulnar nerves also referred to as Carpal tunnel Syndrome. The median nerve lengthens into the hand. It goes through the carpal tunnel, which attaches the hand to the forearm. It regulates the fingers in your hand and someof the palm. The ulnar nerve affects the ring finger and the small finger. Even the radial nerve also controls some feeling in the hand.
When you bend your hand and presses it against the handle bar on the cycle for a longer period of time, it can cause immense pressure on your nerves. This can result in numbness, weakness in your fingers, wrist and hand. If there is an excruciating pain or tingling for a longer period of time, it is advisable to consult a medical expert. They will not just diagnose the problem, but will also guide you with strengthen exercises, stretching and splints if required.
Here are few ways, to reduce the stress on the nerves:
It is very important to wear a padded glove, which are specially designed to prevent your hand from the vibration or stress due to the handlebar. If there is an extreme vibration, you will grip much harder than usual, this is further very damaging. Wearing gloves will reduce the chance of carpal tunnel syndrome, i.e. stress on the median or ulnar nerves.
Stretching reduces the numbness in the hand due to continuous vibration. It provides a comfortable cycling experience.
3. Don’t flex your wrist:
This is the most neglected part while riding a bike. The numbness in the hand, could be due to a flexed wrist. If keeping your wrist in line with your arm, is a challenge, then you should buy an ergonomic handlebar grips, which will support your wrist and will reduce numbness in the hand. Without this grip, you will bend your wrist back.
4. Loosen up a bit:
It is not necessary to hold your handle bar forcefully. This will put a lot of pressure on your shoulder and will also increase the impact of vibration. It is better to engage your core, which will further support your torso. When you loosen your grip, you feel less vibration.
5. Get your bike fixed:
Reducing your vibration will ease off load on your hand and reduce the numbness in the hand. A bike tune-up is very important, ensure that your tire pressure is appropriate and the suspension is tuned.
6. Make amendments:
You should make alterations in your brakes and clutch level. If your controls are very tight, then also there can be extreme vibrations.
7. Use handlebar grip covers:
Handlebar grip cover reduces the impact of vibration, provides a good support and comfort and also reduces the numbness in the hand.
8. Change the position of your hand:
While riding a bike, it is important to keep adjusting your hand, this will reduce the pressure on your hand.