Cervical tension, mild knee pain, even numbness in the genital area… All these discomforts are common among those who practice cycling, whether it is mountain biking, gravel or road cycling. And especially for those who get back on the bike after some time without pedaling. However, these are low-intensity pains that disappear after several adaptation rides. In another category are more serious discomforts, such as back pain… and wrist pain. In this part of the body, where the hand meets the forearm, tension is generated that all too often becomes almost a torment for some cyclists.
The causes of wrist pain
The majority of cyclists who describe wrist discomfort are mountain bikers or practice a discipline where vibration and tension are common. Although it can affect all kinds of cyclists. What are the causes of that annoying numbness, accompanied by tingling and, at times, sharp pain? Below we show you some of the most frequent reasons that explain why your wrists hurt when you go cycling.
1- Choosing an inappropriate bike size
Using an inappropriate bike size is an immediate synonym for joint pain. Choosing a bike with a frame that is smaller or larger than what you need means that some parts of your body will have to adopt a forced position. The knees and wrists are the first to notice it.
2- Having an incorrect posture and excess weight
An incorrect position on the bike can cause your center of gravity to be too far forward. This will make your wrists have to support more weight than they should. Try moving the saddle back, but remember that you will need to lower it by 3 millimeters for every 1 you move it back. As for the handlebars, make sure they are not too close to the saddle. Make sure the seat is at the correct height, and if you have a large frame and that is difficult, try changing the stem for a shorter one.
3- Suffering from an undiagnosed condition
It is possible that, even though you are taking the right measures, you still suffer from wrist pain. It is time to visit a specialist, because you may be suffering from a diagnosed condition, such as carpal tunnel syndrome or a ulnar neuropathy. The first consists of a compression of the nerve that passes through the bones of the hand in the carpal area. This pinching can affect everyday activities and spread to areas near the wrist. As for ulnar neuropathy, also called handlebar palsy, it involves compression of the ulnar nerve, which runs from the neck to the hand. Impacts, vibrations, or a handlebar that is too low can worsen it.
How to prevent or reduce wrist pain
To avoid wrist ailments as much as possible, which can become truly bothersome and even affect our daily life away from the bicycle, it is key to choose a model that fits us, monitor weight distribution, and consult specialists (especially doctors and physiotherapists). Another measure you can take is to soften the front suspension so that it absorbs terrain irregularities and vibrations to a greater extent. In addition to all this, we can help prevent or reduce wrist pain with some accessories, such as the popular bar ends that attach to the handlebars. With them, it is possible to vary the postures and hand positions, which helps relieve constant pressure on the same spot. On the other hand, there are a large number of ergonomic grips available on the market. Those that offer a cushioning effect are also useful. If we use gel gloves, we will also do our joints a favor, not to mention gloves with built-in wrist support. Road cyclists, although they tend to have fewer wrist problems, have been successfully using handlebar tape with gel inserts for years.