Bicyclists may experience wrist pain during or after a biking session. A variety of factors influence wrist pain, including the position of the saddle, the handlebars, the brakes and the shifters on the bike; posture; riding style; and road conditions. Making changes to these factors minimizes the likelihood of wrist pain; bicyclists may also wear padded gloves or wrist supports.
Bike Geometry
If the angle of your bike saddle is too low, you may slide forward slightly as you ride, and end up using your wrists to push you back onto the seat, bicycling expert Sheldon Brown notes. Change the angle of your handlebars, the elevation of the handlebar stem or the position of your brakes to make it easier to grip lightly, without straining your back or arms. If your brakes and shifters are positioned at an awkward angle on your handlebars or frame, causing you to strain your hands or radically change position to use them, change their position to make reaching them easier.
Posture
Bicycling expert Sheldon Brown notes that wrist pain is often caused by bad posture in the upper body. Ideally, your back will be slightly arched, like a bridge, rather than drooping forward. Bend your elbows slightly to absorb the shock of bumps in the road, and push your shoulders forward so that the muscles in your chest carry your upper body. Position your wrists on the handlebars so that they are roughly in line with your forearm; twisting your wrist can cause nerve pinches and pain.
Road Conditions
Riding on rough terrain, whether a bumpy road or a difficult mountain biking trail, can put a great deal of stress on your wrists. If you ride regularly on such terrain, adjusting all elements of your bike geometry, posture and riding style as needed, as well as wearing the proper riding gear, is crucial to keeping your wrists injury-free.
Riding Gear
The American Association of Physical Medicine & Rehabilitation says that padded gloves and handlebar grips can alleviate hand and wrist pain that could lead to ulnar neuropathy, or "handlebar palsy," the inflammation of the ulnar nerve that runs from your arm into your hand. However, overly padded gloves can put too much pressure on your palm, aggravating rather than alleviating wrist pain, the information website Commute by Bike notes. Consider wearing wrist braces while riding to support your wrists.
During the Ride
Changing hand positions regularly during long rides may prevent wrist pain from developing. If you use mountain bike handlebars, consider getting bar ends, which allow you to adopt a hand grip position perpendicular to the handlebars when desired. Periodically stretch your arms and rotate your wrists slowly and carefully.
