5 methods to avoid cycling wrist pain
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Wrist pain while cycling is a common complaint among cyclists. It originates from the prolonged pressure on the nerves of the pinky and ring fingers due to gripping the handlebars tightly. Generally, it manifests as pain, tingling, or numbness. Additionally, these adverse reactions can temporarily reduce hand strength while cycling, making it difficult to brake and shift gears.
Today, we will help you solve the problem of wrist pain while cycling, making your hands more comfortable during long rides.
1. Adjust your bike correctly
At the beginning of the article, we mentioned that wrist pain originates from the prolonged pressure on the nerves of the pinky and ring fingers due to gripping the handlebars tightly. Much of this pressure comes from the stress on the wrist, for example, when the saddle is too high, causing the body to lean too far forward, placing too much weight on the wrists and leading to pain from pressure.
Additionally, if the bike frame is too large or the stem is too long, it can also cause the upper body to lean forward significantly, resulting in wrist pain.
Therefore, choosing a frame and stem that suit your height and arm length, and adjusting the saddle to the appropriate height while riding, can effectively reduce wrist pain during long rides.
2. Still in pain after adjusting the bike? Check your grip!
If you have already adjusted your bike as mentioned above but still experience wrist pain, pay attention to whether your wrists, elbows, and shoulders are too "tense" while gripping the handlebars. Try to consciously relax your wrists, elbows, and shoulders while riding, rather than keeping them stiff or overly bent and extended. A natural state is always the most comfortable!
Additionally, when gripping the handlebars, try to hold the ends of the grips. Holding the grips too close to the center can also cause wrist pain.
3. Types of handlebars
If you are not a professional cyclist and do not have strict requirements for handlebar types, and you do not pursue high speeds while riding, you might want to try more comfortable handlebars, such as slightly angled riser bars (mainly for mountain bikes). Their slightly upward angle can provide a new feeling to your riding posture. Generally speaking, riser bars offer more comfort for the hands and upper body than flat bars.
4. Brake lever installation angle
Installing the brake levers at too high or too low an angle can cause the wrists to be in an unnatural position, leading to pain over time. Adjust the angle of the brake levers according to the size of your palms, the length of your fingers, and the height of the saddle, so that you do not have to overextend your fingers or excessively bend your wrists when braking. The best angle is one where your wrists can remain relaxed while braking.
5. Choose the right gloves
In addition to providing anti-slip and protecting your hands from injury, gloves can also effectively prevent wrist pain while cycling. For example, padding around the base of the thumb can effectively reduce the vibrations your hands experience while riding, thereby reducing wrist pain.
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