Hand Pain and Numbness with Cycling

Hand pain and numbness is NOT a normal part of cycling discomfort. Both are symptoms of a poor bike position and are often related to excessive hand compression / pressure on the handlebars. Fortunately, hand pain and numbness can be easily alleviated with simple bike adjustments. Finger numbness that lasts AFTER riding is a symptom of nerve compression and needs to be addressed ASAP to avoid further injury to the nerve being compressed. The longer a nerve is compressed, the longer it will take to heal...and nerves heal really slow!

Common sources of excessive hand compression with drop bar bikes include:

• Saddle Height

  • High relative to the handlebars and rider flexibility

• Saddle Tilt

  • Nose up (Ouch!)

  • Nose down

• Handlebars

  • Handlebar height too low compared to saddle height and rider functional core strength

  • Up or down roll position of the handlebars

  • Handlebars width is too wide in proportion to riders shoulder width

  • Inability to reach drops

  • Limited use of drop bar position due to flexibility, functional core strength, rider confidence in drop bar position

• Poor shifter / brifter / brake lever positioning

  • Ergonomic and natural reach and access to hoods and levers

  • Some integrated shifters can be further adjusted to optimize brake lever reach for smaller hands

• Rider Shoulder, Wrist and Hand flexibility

  • Finger extension and forearm/wrist rotation demands for the drop bar bike are the opposite of computer/smart phone postures.

• Rider overall flexibility and core strength

  • Limited hamstring flexibility often means less hip flexion and more shoulder reach compensation to reach handlebars

  • Functional core strength in proportion to ride length / endurance and demands.

A medical bike position professional can help you with reducing excessive hand compression through bike positioning.