Cycling is a terrific low-impact cardiovascular exercise. However, because cyclists spend so much time hunched over their bikes in one position, overuse injuries and pain related to poor posture and bike fit are quite common. Fortunately, there are several easy fixes for wrist-related pain that occurs during or after a ride.
Wrist Pronation
A common cause of wrist pain in cyclists is due to wrist pronation. As you stand normally, you'll note that your wrists and hands naturally fall straight down to the sides of your body. On a bike, however, the wrists are forced to rotate in at an unnatural 90-degree position as the hands grip the handlebars. This position not only puts pressure on some delicate nerves and tendons, but also reduces circulation to the wrists, hands and fingers. Because of this pressure, it's important to move your hands to different positions as you ride. This is one of the reasons why a road bike, designed to ride for long distances, has drop handlebars. Cyclists should utilize the drops, as well as stretch out the hands and wrists periodically to increase blood flow.
Handlebar Palsy
A cyclist's wrists and hands are often under pressure on rough roads, where the hands are forced to absorb vibrations. Gripping the handlebar also increases pressure. The ulnar nerve is the nerve between the hand and wrist that controls function in the hand and bottom two fingers. When it is compressed, it causes tingling, numbness or a weakness in the fingers and hand. This ulnar neuropathy, or handlebar palsy, is often remedied with time off the bike, anti-inflammatories, stretching out the hand and riding with padded cycling gloves.
Poor Posture
Wrist pain is often caused by poor posture on the bike. If a cyclist has weak core muscles, he or she tends to slouch on the bike, leaning forward with a sagging lower back. Instead, the back should be slightly arched with the elbows slightly bent and not locked. This will help take some of the pressure off the wrists and hands and the elbows will absorb some of the road buzz instead. A professional bike fit will also help achieve a healthy riding position.
Saddle Tilt
Ideally, the bike's saddle should be level. If the nose of the saddle is at all angled down, it throws a cyclist's weight forward on the bike. This position forces the hands and wrists to hold the upper body up, thus taking on more pressure. You want to tilt your saddle to a more even position, which forces the weight back on the saddle as opposed to the handlebars. Any adjustments you make should be made in small increments. A professional bike fit will address all of these issues as well as your bike's overall setup.
