Cycling is a popular physical activity for many people around the world. It is a great way to stay fit and healthy, and it can be enjoyed both indoors and outdoors. However, many cyclists often experience a common problem: their hands go numb when cycling. This can be uncomfortable, distracting, and even dangerous, as it can impair your ability to steer and brake effectively. In this blog post, we will explore the reasons why your hands may go numb when cycling and what you can do to prevent it.
Understanding Hand Numbness When Cycling
The sensation of numbness in the hands when cycling is a result of compression or pressure on the nerves and blood vessels that run through the hands and wrists. This pressure can occur due to several reasons, including:
Cycling Position: One of the primary reasons why cyclists experience hand numbness is due to their cycling position. When you are cycling, you lean forward and put your weight on your hands, which can compress the nerves and blood vessels in your wrists and hands. This can cause your hands to go numb, especially if you maintain this position for an extended period.
Grip Pressure: Another reason why cyclists experience hand numbness is due to their grip pressure. When you grip the handlebars tightly, you can compress the nerves and blood vessels in your hands, leading to numbness. This can be more common in beginner cyclists who are still learning how to properly grip the handlebars.
Road Vibrations: Road vibrations can also cause hand numbness when cycling. When you are cycling on rough terrain, the vibrations from the road can travel up the handlebars and into your hands, causing them to go numb.
Cold Temperatures: Cycling in cold temperatures can also cause hand numbness. When your hands are cold, the blood vessels in your hands constrict, reducing blood flow to your fingers, and leading to numbness.
Now that we understand the common causes of hand numbness when cycling let's discuss some of the ways to prevent it.
Preventing Hand Numbness When Cycling
Adjust Your Cycling Position
One of the easiest ways to prevent hand numbness when cycling is by adjusting your cycling position. When you are cycling, try to distribute your weight evenly between your hands and your seat. You can achieve this by adjusting your handlebars and saddle height, and positioning your hands on the handlebars in a way that feels comfortable for you.
Loosen Your Grip Pressure
Another way to prevent hand numbness when cycling is by loosening your grip pressure on the handlebars. When you are cycling, try to maintain a relaxed grip on the handlebars, and avoid squeezing them tightly. This will help reduce the pressure on your nerves and blood vessels and prevent hand numbness.
Wear Cycling Gloves
Wearing cycling gloves is another way to prevent hand numbness when cycling. Cycling gloves are designed to provide extra padding and support for your hands, which can help reduce the pressure on your nerves and blood vessels. They also provide additional grip, which can help prevent your hands from slipping off the handlebars.
Use Bar Ends
Bar ends are extensions that attach to the end of your handlebars, providing an additional hand position that can help prevent hand numbness. Bar ends can be especially useful for long-distance cyclists, as they provide an alternative hand position, which can help distribute weight and reduce pressure on your nerves and blood vessels.
Take Breaks
Taking breaks during your cycling session can also help prevent hand numbness. If you are cycling for an extended period, try to take a break every 30-45 minutes to stretch and rest your hands. This will help reduce the pressure on your nerves and blood vessels and prevent hand numbness.
Conclusion
Hand numbness when cycling is a common problem that many cyclists face, but it can be prevented. By understanding the causes of hand numbness when cycling and taking preventative measures, you can enjoy a more comfortable and enjoyable cycling experience.
In addition to the tips mentioned above, it is also important to make sure that your bike is properly adjusted and fitted to your body. A bike that is too small or too big can cause additional pressure on your hands and increase the likelihood of hand numbness.
If you continue to experience hand numbness when cycling despite taking preventative measures, it may be a good idea to consult with a medical professional. They can help identify any underlying conditions that may be contributing to your hand numbness and provide additional guidance on how to prevent it.
Hand numbness when cycling is a common problem that can be prevented. By adjusting your cycling position, loosening your grip pressure, wearing cycling gloves, using bar ends, taking breaks, and making sure your bike is properly fitted, you can enjoy a more comfortable and enjoyable cycling experience. Remember to always prioritize your safety when cycling and take any necessary precautions to ensure a safe and enjoyable ride.
