Hand numbness is probably not the first thing that comes to mind when thinking about problems associated with cycling. The more obvious scratches and sprains that occur after a fall, lower back and knee pain due to improper alignment, or saddle sores are all at the top of the heap. Numbness and tingling in the hands, however, are also associated with cycling, but can be avoided with a few equipment tweaks.
Causes
The main cause of hand numbness during or after cycling is nerve compression. The positioning of your hands puts pressure on your nerves in such a way that your normal sensations are interrupted. Usually, early signs of nerve compression are tingling, which then progresses to numbness in areas of your hand and fingers. The ulnar nerve runs through the center of your hand, and also controls the function of your pinky and ring fingers. Compression of your ulnar nerve is sometimes referred to as handlebar palsy. Carpal tunnel syndrome is another nerve-related injury that can create numbness during cycling, as the position of your wrist when you grasp the handlebars can cause the median nerves in the carpal tunnel to compress, and you can experience altered sensation in your thumb and forefingers as well as the palm of your hand due to cycling-related carpal tunnel syndrome.
Medical Treatments
Medical treatments for nerve compression that leads to numbness and tingling in the hands include anti-inflammatory medications, stretching the hands and fingers, and splinting the wrists to keep them in a neutral position. Nerve compression can resolve itself within a few minutes after you have stopped biking if the symptoms are minor and fleeting. More persistent and severe tingling and numbness may require weeks or months of rest, medications and rehabilitation before normal sensation to your hands is restored.
Equipment Solutions
Adapting your bike and your own posture can help treat and prevent handlebar palsy and carpal tunnel while you exercise. Padding both your hands and your handlebars reduces the pressure put on the nerves. Padded biking gloves and foam handlebar padding are available at sports equipment stores. Sitting up with your back straight can reduce the likelihood of numbness because you will not put as much pressure on your hands and wrists. To enable yourself to sit up straight, you may need to adjust the seat and handlebar level, or you may end up with lower back pain in exchange.
Considerations
See a doctor if self-care measures are not helping the numbness and tingling. Severe problems with nerve compression may sometimes require surgical repair. Numbness in the hands can also be caused by other medical conditions, like poor circulation, and should be diagnosed by a doctor.
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