Proper Hand Position on the Bike to Prevent Numbness

Pain, numbness, and tingling in the hands are common problems for cyclists and can be frustrating. Several factors can contribute to this condition, including:

• Improper hand position. Numbness can result if your hands are positioned incorrectly on the handlebars.
• Too much vibration. The vibrations from the road can also irritate the nerves in your hands and wrists, leading to numbness.
• Weak core muscles. If your core muscles are weak, they won't be able to support your upper body weight, which can put more pressure on your hands and wrists.​

You can do a few things to adjust your hand position to prevent numbness. First, make sure your handlebars are the right height for you. If your handlebars are too low, you'll have to bend your wrists more, which can cause pressure on the nerves. Secondly, adjust your hand position. Experiment with different hand positions on the handlebars to find one that is comfortable and doesn't put pressure on the nerves in your hands and wrists.

Some good hand positions to try include:

• On the hoods: This is the most common hand position for road bikes. Straight wrists and relaxed hands are ideal.
• On the drops: Use this position for descending or sprinting. Your hands should be in a lower position on the handlebars, and your wrists should be slightly bent.
• On the tops: A more relaxed hand position is great for cruising or climbing. Your hands should be in the highest position on the handlebars, and your wrists should be straight.​

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You can also use padded gloves to help prevent numbness. Padded gloves will help to absorb the vibrations from the road, which can also contribute to numbness.

Finally, it's essential to strengthen your core muscles. Strong core muscles will help to support your upper body weight and reduce the pressure on your hands and wrists.

If you are still experiencing numbness in your hands after making these adjustments, check with your doctor or physical therapist to rule out underlying medical conditions.

Here are some additional tips to help prevent numbness in your hands while cycling:

• Take breaks. If you start feeling numb, take a break and shake your hands. Hands and wrists will benefit from improved circulation.
• Adjust your bike fit. A poorly fitted bike can put more strain on your hands and wrists. If you are experiencing numbness, have your bike fit checked by a qualified bike fitter.
• Wear proper clothing. If your hands are cold, they are more likely to become numb. Wear gloves and a jacket to keep your hands warm.
• Stay hydrated. Dehydration can also contribute to numbness in the hands. Drink plenty of fluids before, during, and after your ride.

By following these tips, you can help to prevent numbness in your hands and enjoy your cycling rides pain-free.