Cycling is known for taxing the lower body, especially the legs, but it's also very common for cyclists to experience upper-body pain and overuse injuries. One of the major contact points between the cyclist and bike is at the handlebars or shifters. Because most cyclists spend hours in the saddle over time, bent over in the same position, upper-body fatigue and wrist pain can result.
Handlebar Palsy
A number of nerves run from the hands and through the wrists, and these can easily be compressed when cycling. One of the most common causes of wrist pain is ulnar neuropathy, or handlebar palsy. This occurs when the ulnar nerve, which runs the length of your arm and into your hand, becomes inflamed. It is responsible for movement and feeling in the arm, wrist and hand. Excess stress caused by poor road surfaces, vibrations or an ill-fitting bike can irritate the nerve at your wrist, causing discomfort and pain.
Causes
The most common cause of handlebar palsy is a poor bike fit. When the saddle is placed much higher than the handlebars, this can place the wrists at an unnatural angle and cause excessive pressure on the ulnar nerve. A saddle that is tilted downward can also cause this pain, as can a frame that's too large. If in doubt, have your fit checked by a professional bike fitter.
Treatment
If you experience tingling, numbness or pain in your wrists during cycling, ice the area after your ride for 10 minutes at a time, several times a day. Also take an anti-inflammatory drug, such as ibuprofen, to reduce pain and swelling.
Try cycling with padded cycling gloves as well as bar gel under your handlebar tape. Also make an effort to move your hand position often as you ride. Keep your wrists loose by stretching them lightly back and forth and moving them in small circles. If the pain persists, seek the advice of your doctor.
Additional Information
As with any pain, do not ignore pain in your wrist. If left untreated, the continual compression of the ulnar nerve can lead to decreased sensation in your forearm, wrist and hand. If you have trouble controlling your hand or finger movements, discontinue cycling for the time being and consult a doctor. In most cases, spending less time in the saddle or temporarily discontinuing cycling causes pain and inflammation to subside in two to four weeks.
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