I've always been a bicycler, although it has only been in the last year or so that I have become infatuted with road biking. I commute between 20 and 40 miles a day - up and down steep hills on patched-potholed-gravelly Colorado roads - on my Fuji CCR 3. I was fitted to the bike. I'm really short (5'1') and I had to put a shorter stem and narrower handle bars on so I could reach the brakes comfortably.

I get some numbness in my right arm and hand, which I can relieve by dangling it at my side. It seems like my elbows are always sore, although I am not convinced this isn't (at least in part) from that bouldering sesson last week or the palm sander I've been using for my deck repair. I try to keep my grip relaxed and my elbows slightly bent when I ride. I carry a messenger-style bag that is usually fairly light.

I just graduated from nursing school and I am flat broke. Does anyone have a suggestion for cheap/free adjustments (to the bike or myself) which may alleviate my numbness and pain?
Thanks.

Bend your elbows when you ride. All the time. Locked elbows are a common cause of hand/arm/shoulder pain. You may need to bend more at the waist to achieve this riding position, which may require some amount of core strength.

Also, push your weight to the back of the saddle on steep downhills. That improves stability, so you don't have to brake so much and stress your hands.

yes.

core exercise.

sounds to me like you are putting too much weight forward on your arms. a strong core is essential to good bike fit, and since i've been working on my core muscles i've really been much more comfortable on the bike over longer rides. if nothing else, increasing core strength improves every other physical activity you do, its really a great way to improve yourself overall.

thats where i would start if i were you...

Thanks. Most of the exercise I get is cardio/weight-training, but I've been trying to work in some core stuff. As an avid rock climber, my back is strong and my front relatively weak. I'll be more diligent in my core strengthening...

Stem length and actual handlebar shape are the factors for me.

It again points to the locked elbows. Make sure the bike is not too long. Many people usually assume a bigger bike is better. I went from a 58 to a 54 and my numbness was still there. Put the stock bars back on with a shorter reach and it went away.

Never underestimate the power of calculating the correct fit or getting it done by someone who knows.

Hand/arm numbness can be caused by neck/shoulder problems, aggravated by bike position, especially if you have too much weight forward.

Also, consider riding without the messenger bag. Just having the bag there might be adding to shoulder/neck tension, and contributing to the numbness, especially if you carry it with the strap over your right shoulder. Plus, alot of computer/mouse time can add to problems with chronic neck/upper extremity tension, IME.

Try a typical numbness-causing ride without it and see if it make a difference.

make a conscientious effort to contract your abs so that you feel that your weight is mostly supported by your back, and not your arms

"Also, consider riding without the messenger bag."


I want to get some gear so the bike can carry my stuff for me, but can't afford it right now. I have to bring clothes and shoes for work with me.

i have nerve damage in my left elbow, arm and hand goes numb in about an hour, elbow starts to really hurt at about 3 hours. orthopedic doctor has given some therapy exercises that have helped a lot. he told me i might not ever have a normal elbow.

Understood. But it might have some diagnostic value to to ride without a couple of times, maybe on non-commuting trips.

Just a thought...

And it's a good thought. I'll certainly see if the bag is the culprit.

Just to be clear, the bag isn't the issue, really, it's the increased muscular tension and possible compression of nerves or blood vessels that's the problem. The bag may just be aggravating it. If it's better without, then start looking at your fit, core, neck/shoulder position, and weight distribution to get a better position. It can all matter, not to mention the kinds of roads you ride. A lot to think about...

Maybe there's some useful info in this anecdote.

When I was fitted, they had me bend forward with a straight back and my arms hanging until I couldn't support my weight without using my arms or feet. At that balance point, my hands were supposed to just reach the top of the handlebars. I believe that a strong core allows a rider to lean over farther.

FWIW, my new frame is slightly small for me and my handlebars were about 3/4" too low with the tallest stem the LBS had. I had been riding a 30 year old road bike that is the correct size without problems. Now I have some numbness in my left hand.

On my ride home yesterday, I concentrated on my posture - bending my back more, weighting my arms less (elbows bent of course), and balancing on my seat. Although I was not without numbness, it may have been a bit better. My bag was particularly heavy and bulky due to some eggplants I was carrying, but I think these adjustments might give me some immediate relief. I will work on my core strenth and address the other variables for the long term benefits.