Hand problems

[nicolezoie]

Here's a few hand/arm/back stretches that will help you out:

1. Hold up your arms in front of you at shoulder-height. Bend your left elbow at a 90 degree angle, do the same with your left wrist, bending it backwards, fingers towards you. Bend your right elbow as far as it will go, bend your right wrist so your fingers are pointing away from you, and bring your hands together so that fingers & palms are touching. Gently push your hands together so that your wrists get stretched, and hold. Then, swap positions so that you're doing the same but with your hands going the opposite direction.

2. Hold your arms in front of you at shouder height, palms down. Make a fist with one hand, and angle your wrist downward. With your other hand, press the fist so that you feel a little stretch in the back of your fist, and hold. Do the same with your other hand.

3. Hold your arms in front of you at shoulder height, palms up. Bend one wrist backwards as far as it will go. With your other hand, pull/press on your fingers and hold, but leave your thumb out of the stretch. Swap hands.

4. Do the same as #3, but palms up.

5. At stoplights or pause-points, stretch your shoulders & back by grasping your hands behind your back. And, to stretch your lower back, press your hands into your lower back, thumbs curled around your hips, for a moment or two.

One other thing that my LBS pointed out how to determine if I've been "straight arming" is callouses on the bottom of my palms. Straight arming comes from putting too much weight on your hands while riding. Your elbows aren't meant to support your whole upper body, but to flex & absorb bumps. Definitely strengthen your core muscles & try to bend your elbows a little while riding so as to evenly distribute your weight.

[Pedal Wench]

I've been getting symptoms of trigger finger - my pinky and ring finger don't move smoothly - they snap from one position to the next. I've only gotten it a few mornings, and it's better in a little while. I don't know if it's cycling related, because the first time I got symptoms, I had been off the bike for over a week. I've only woken up with it for a few days, but it's really a weird thing.

[latelatebloomer]

I had some really severe hand problems a few years ago, pre-riding days. No one could diagnose it. I went to an acupucturist and she cured it. She insisted that I keep my hands warm at all times - wearing gloves to do my barn chores and other outside stuff even when it was only a little chilly, making sure I waited til water was warm before I wash my hands.

Also, we tend to curl our hands and wrists up in all kinds of contortions when we sleep, restricting blood flow and healing. I wore braces that kept my hands and wrists in a straight but relaxed position.

I hope these ideas can help your hands heal up faster, too.