Numb hands

**terpin** · 07-29-2006, 04:08 PM

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!

**Trekhawk** · 07-29-2006, 04:30 PM

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.

**terpin** · 07-29-2006, 04:38 PM

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!

**tulip** · 07-29-2006, 04:46 PM

bend your elbows and RELAX!

**SouthernBelle** · 07-29-2006, 04:57 PM

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,

**morsecode** · 07-29-2006, 06:17 PM

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

**morsecode** · 07-29-2006, 06:18 PM

Originally Posted by Trekhawk

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.

I just told hubby that we should pick this up!

**eclectic** · 07-29-2006, 10:26 PM

Originally Posted by terpin

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!

How is your bike fit?
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

**terpin** · 07-29-2006, 11:10 PM

Originally Posted by eclectic

How is your bike fit?

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.

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...

**eclectic** · 07-30-2006, 05:36 PM

Originally Posted by terpin

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.

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.

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

**RedRansV2** · 07-30-2006, 07:31 PM

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!

**Kano** · 07-30-2006, 07:33 PM

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

**tulip** · 07-31-2006, 06:54 AM

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.

**RoadRaven** · 06-08-2007, 12:41 AM

Rather than start something new, I thought I would just search for a discussion on handlebar palsy and

BUMP

it... and reference everyone to a great article in the May-June 2007 issue of Bicycling Australia which I only just bought this week.

Pages 70-74, complete with an "anatomy and compression site" pic (a hand with the lines/sites drawn on it) and pix of a woman modeling different riding positions and bike fit to minimise the palsy.

Also some useful prevention strategies and clear description and photos of treatment exercises.

**Flybye** · 06-11-2007, 03:44 PM

This is a ridiculously simple question but -
Are you cinching up your gloves too tight?

This is from a post entitled "I'm such a dork" that I remembered reading:

'm such a dork.
So I went on my first after work road ride since my 'vehicle drama' - and it was GREAT! The traffic wasn't very bad and most of the drivers were really considerate. I did a couple of the harder hills in our area and still managed to maintain a 16 mph average, which is good for me. The 'I'm such a dork' part comes because I noticed last year that my wrists were getting sore and hands were getting numb during my rides. Even when I changed hand positions, moved my fingers a lot, etc, there was still pain and numbness. Well yesterday, it was really bad, right after the first 5 minutes or so. I pulled over, undid my gloves and started to take them off, when I noticed that the numbness started to go away and my hands stopped aching. Hmmm, I thought..... that's weird...did up my gloves, got back on my bike, and voila, hands numb and aching. So, being the blonde that I am, I stop, take off my gloves.....numb going away....

It only takes me a year and a half to put things together (I'm quick that way). DOH! I'm tightening my gloves around my wrist too much. So, left the gloves undone and MIRACLE OF MIRACLES.....no numbness, no pain..... I'm such a dork.......

If the solution is that easy, you need a red easy button - hope that is all it is

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