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I purchased my first road bike this year and I've been enjoying riding on the weekends. After after about 10 to 15 miles, my hands start to get tingly and numb, like they are falling asleep. Is this normal and does it ever stop happening? I wear cycling gloves with a bit of padding, gel padding under the handle bar wraps and I try to vary my grip, but still the numbness comes. Any suggestions?
PS...new to the forum and absolutely love all the tips I've read so far!
Thanks!
Welcome to TE. Here is a few tips from Andy Pruitt regarding numbness or tingling in hands.
"Your grip on the handlebar is the key to treating cyclist's palsy and carpal tunnel syndrome. Keep your wrists straight when you grip the handlebar. Bent wrists lead to nerve entrapment and hand pain. If you are on a road bike vary the position of your hands every few minutes from the drops to the brake hoods to the top near the stem".
He has loads more info regarding this in his book Andy Pruitt's Complete Medical Guide for Cyclists. I love this book. For a new rider it provides heaps of good information on bike fit, cycling injuries and training.
All the girls here at TE are probably laughing because Im always raving about this book but it really is worth the money. Check it out you wont regret it.:)
LOL - I've only read a few threads on TE, and I've already seen you reference Pruitt's book! I think I'm going to have to pick up a copy. Sounds like it must be packed with good info.
Thanks!:D
bend your elbows and RELAX!
This is something I'm trying to work on correcting in myself. I tend to lean or rest my weight on my hands too much with my elbows locked which kinks my wrists. Then numb hands. Relax your arms and keep your elbows bent making your body hold up it's own weight. If you can't do ths your bike may need adjusting.
HTH,
Getting one of those stress balls can help by strengthening your wrists
I had problems on my bike (MTB), but I got handlebar extenders and have forced myself to regularly change my grip as I've riding, which has helped
I just told hubby that we should pick this up!Quote:
Originally Posted by Trekhawk
How is your bike fit?Quote:
Originally Posted by terpin
Until I adjusted my stem I was leaning too far forward and putting too much weight on my hands,
I still notice it some when I am getting tired and shifting my weight again back onto my hands instead of my butt and legs
I am a bit concerned about bike fit and have been trying different adjustments. I actually think my handle bars may be too narrow for me which could be causing me to bend my wrists. And I definitely need to work on my form.Quote:
Originally Posted by eclectic
I also wish I would have spent more time looking for a bike and test riding before I purchased, but this is a learning process. Aside from the numb hands, though, I've been quite happy with my Specialized. I have to say the saddle it came with is more comfortable than I ever thought possible on a road bike. But that's a whole other topic...
As I have discovered there are hundreds of places to make adjustments and they can be the minutist little things but make a huge difference.Quote:
Originally Posted by terpin
I would suggest really observe how you are riding and holding your hands at all times and where the rest of your body is and how much pressure there is on your butt, knees, feet, shoulders, back etc.
My left foot kept falling asleep after 12 miles and the numbness would creep up my leg. It took me awhile to figure it out (everyone said it was my seat) I didn't think it was. I really watched and figured out it was how I was putting pressure on my foot while pedaling. Went clipless with stiff soled road shoes and haven't had a problem up to 65 miles ( longest ride to date)
Good luck and keep us posted
New here! Someone over on the bentrideronline website mentioned this board and I'm enjoying reading through the messages.
I wish I'd had Pruitt's book (or the info therein) about 20 years ago. The knowledge and techniques might have saved my hands and wrists. Or maybe I'm just a bit defective. :) Terpin, get that hand numbness issue addressed. Yep, even if you have to buy a different road bike.
I ride a recumbent bike these days and I absolutely love it. (And no, they're not slow.) But I sure miss having the option of riding a diamond frame bike; there are lot of really nice bikes out there. Preserve your options!
eclectic -- numb foot after 12 miles sounds VERY familiar! And today, on my first real ride with the new clipless pedals, no numbness! How cool!
Terpin -- hand pain/numbness -- I haven't got drops on my comfort-beast, and I don't recall seeing what style your bike is, but mine is Specialized too, and if you've got similar handgrips to mine, you might need to adjust them a bit. Bike guy told me at one point, when I was having some issues, that the handgrip -- it has that sort of pointy part that makes a nice wide flat area -- that should stick out in such a way that the flat is parallel to the ground, sort of, so that the heel of your hand is resting on flat. If you're on the pointy part, OUCH. Another trick I've used when aching is to not wrap my thumb around the bar -- death grip is not possible if you do this, and that relaxes your hand!
One thing I've learned very well in 500 miles: if there's something that hurts when you ride, the bike guys can help! Even if the best description you can give is "it feels like old lady elbows," they can help! Talk to your bike guy!
Karen in Boise
Putting alot of weight on your hands may be a sign of a weak core (abs, etc.). Strengthening the core (pilates is a good way) will allow your body to hold more of your weight, as opposed to your hands and wrists.
Welcome RedransV2 ! ! !Quote:
Originally Posted by tulip
and very good point Tulip. I forgot about core strength, important in EVERYTHING
And Kano - Hooray on the clipless ! Don't you just love 'em ? I shift my hands around a lot too and keep my thumbs up on top if just cruising along
I DO love those new pedals! :D :D My body is grumbling a bit today, as new muscles came into play, simply because they could yesterday and perhaps 30+ miles wasn't the best choice for a first ride, but, you know....Quote:
Originally Posted by eclectic
I gotta echo the core strength thing -- my LBS set my handlebars to sit me more upright early in the season -- my bike is a comfort bike, and you don't get much more upright than those, really, but more upright than the "default" even, and as the season has progressed, we've changed my handlebar position now to less upright, which changed the way the bike handles and MY position -- again, new muscles engaging, good thing I've been doing some core work! (not enough, but it's helped a lot!)
Karen in Boise