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hand going numb during rides

Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

hand going numb during rides

Old 07-30-12, 12:40 PM
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blueduckxx
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hand going numb during rides

[I broke my right hand in 2009 fyi] recently I've been putting a LOT more miles in on the bike and have noticed that same right wrist goes numb while biking, I assume from the pressure.

any way to alleviate this pain, or anyone else experience this? Thanks.
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Old 07-30-12, 12:43 PM
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RoyIII
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try tipping the nose of your saddle up a little
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Old 07-30-12, 12:45 PM
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Since this is in the road forum, I assume you're already using drop bars. I had terrible problems with that on straight bars, but the ability to move my hands around on drop bars substantially quelled the issue. Try moving your hands around more.

And while it's no panacea, I have found taking B-6 supplements improves circulation to the hands and helps reduce numbness.
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Old 07-30-12, 12:48 PM
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Start out by making sure your position on the bike is good. If you haven't had a professional fitting, its worth it.

Assuming that you don't have fit issues, you can deal with or prevent numbness by 1)changing your hand positions frequently, 2) not having a death grip on the bars, 3) avoid cocking your wrist, which traps the nerve (in other words, keep your forearm and the back of your palm in one continuous plane rather than your palm angled back toward your arm), 4) ride one handed or no handed for short breaks, 5) hold your hand up and shake it lightly.
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Old 07-30-12, 12:52 PM
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^^^ this.

Also, when I started riding I was having similar issues. I worked on my core a bit and improved my strength there so that all my weight wasn't on my hands.
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Old 07-30-12, 01:09 PM
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How do you normally grip the bars? I find little problem when I am fully grasping the hoods for extended periods, but when I place my hands just at the back of the hoods/slightly on the bars, I tend to have a bit of numbness after a time. That position allows my wrist to not stay straight and so I try to avoid that position for long periods.
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Old 07-30-12, 01:17 PM
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I had a similar issue and resolved it by rotating my bars up a degree or two to get my wrist angle a bit better while on the hoods.
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Old 07-30-12, 01:25 PM
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Couple short articles on numb hand causes/prevention for cyclists (2nd has a good graphic):

http://highperformancesports.blogspo...-palsy-or.html

http://www.hughston.com/hha/a_15_3_2.htm
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Old 07-30-12, 01:56 PM
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tagged for reading tonight
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Old 07-30-12, 02:07 PM
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One position that takes the pressure off the nerve is to ride on the hoods, wrist straight out, and the hood between your index and middle finger. or middle and ring. Takes a bit getting used to because the pressure between your fingers isn't very comfortable, but on a long ride, it's one more option for a few minutes that completely removes nerve compression of both the ulnar and median nerve.

Its the split finger fast ball position.

Another thing to look at in the drops, is how the drop portion of the bars is oriented particularly for ergo style bars. They should be rotated so that your wrist is straight out and not cocked when you're in the drops. Many people, trying to get their hoods higher to deal with more drop than is comfortable for them, rotate the bars up too far, leading to a cocking of the wrist in the drops.
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Old 07-30-12, 02:17 PM
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Originally Posted by blueduckxx View Post
[I broke my right hand in 2009 fyi] recently I've been putting a LOT more miles in on the bike and have noticed that same right wrist goes numb while biking, I assume from the pressure.

any way to alleviate this pain, or anyone else experience this? Thanks.
Gloves. Specialized makes a nice pair with padding at the bottom middle of the palm where a lot of this numbness comes from.
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Old 07-30-12, 02:23 PM
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Originally Posted by dimachka View Post
Gloves. Specialized makes a nice pair with padding at the bottom middle of the palm where a lot of this numbness comes from.
Gloves are likely to help with numbness from the median nurve. But thick padded gloves aren't going to help numbness from the ulnar nerve, and may actually make it worse if they make you cock your wrist more.

The pics in hokuluo's second link show how wrist angle is the problem in ulnar nerve numbness.
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Old 07-30-12, 10:30 PM
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yeah, I think my gloves are too tight so I tried without today and was better. Also moved my hands around a lot as well and of course helped...DEFINITELY need to work on my core so I'm not leaning so much on my wrists.
thanks everyone!!
& yes I've been fitted.
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Old 07-30-12, 11:45 PM
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When I get numb from the death grip,I like to grab the hoods, & rest my forearms on my bars when I'm feeling tired/numb for a few minutes.
Shaking them out helps too, @ stop lights I'll shake them out, & lock my hands together with my fingers locked in between each other, & rotate my wrists in a circular motion, or back/forth, & side to side. (If you're into MMA/UFC/Pride think Wanderlei Silva's pre fight warm up.)
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Old 07-31-12, 12:59 PM
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Originally Posted by Ghost Ryder View Post
When I get numb from the death grip,I like to grab the hoods, & rest my forearms on my bars when I'm feeling tired/numb for a few minutes.
Shaking them out helps too, @ stop lights I'll shake them out, & lock my hands together with my fingers locked in between each other, & rotate my wrists in a circular motion, or back/forth, & side to side. (If you're into MMA/UFC/Pride think Wanderlei Silva's pre fight warm up.)
oh I will definitely try that.
been doing the side to side motion at stop lights as well.
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