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Amber
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Sore or numb wrists/hands?
07/01/14 at 7:22pm
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Does anyone have any issues with their wrists or hands after trail riding? My left hand will feel numb or weak after a really long ride and sometimes I will seem to have no grip with my thumb for a day or two. Like I can't even use nail clippers with my left hand.

I haven't figured out why it doesn't happen with the right one yet. But I just wondered if anyone else ever has issues with this sort of thing and what they found has helped to alleviate it?
  
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Yellowduck
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Re: Sore or numb wrists/hands?
Reply #1 - 07/01/14 at 7:29pm
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This is what fixed mine.  Been riding 4 years with them.   

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Other issues can be with the bike fit and the amount of pressure you but put on the nerves on your hands.  I don't have a problem on the mountian bike anymore but I still get it some on the road bike.
  
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isitwinteryet
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Re: Sore or numb wrists/hands?
Reply #2 - 07/01/14 at 8:54pm
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i try to work out my wrists as much as possible to help withthis.  try to work both of them equally.  strong wrist workouts really have made a difference.  i feel like this has also increased my grip strength/hand resiliency.
  
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Re: Sore or numb wrists/hands?
Reply #3 - 07/01/14 at 9:51pm
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You might consider taking your bike to The Cycle Path up in Cornelius, or a another full service shop nearby to make sure it's properly fitted.

Another option is to try to move the seat rearward to change your riding position somewhat. Excess pressure on the handlebar is often caused by not enough weight being carried on the pedals/seat.

Quote:


Saddle Front/Back Positioning

The position of the saddle with respect to the bottom bracket is a major determinant of how comfortable you'll be on the bike.

On a bike, the weight of your body is supported at 3 locations:

    The saddle supports your butt.
    The pedals support your feet.
    The handlebars support your hands.

Your butt and your feet are made to support weight, but your hands and wrists are not. Hand discomfort is a very common complaint among cyclists, and it is most often the result of positioning/adjustment problems.

Hand/wrist/shoulder/neck pain often result from inappropriate handlebar adjustment. It is less obvious how saddle adjustment can cause or relieve problems in this area.

Try an experiment:

    Stand in the middle of a room and lean your upper body forward into a cyclist's crouch.
    Now try the same thing, except back up against a wall before bending forward. You'll find it impossible to get into the crouch position without holding on to something, or falling forward.

kops1

This is because you cannot maintain front/rear balance while leaning forward without moving your butt back at the same time to counterbalance your upper body's forward position.

On a bicycle, much of the rider's weight should be carried by the pedals, but if your saddle is too far forward, your legs alone can't support your upper body, so you'll wind up leaning on the handlebars too hard.


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Re: Sore or numb wrists/hands?
Reply #4 - 07/01/14 at 11:26pm
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This is a pretty good video on cockpit set-up and may help you on your journey to a more comfy position on the bike.

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isitwinteryet
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Re: Sore or numb wrists/hands?
Reply #5 - 07/01/14 at 11:54pm
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IntheBush wrote on 07/01/14 at 9:51pm:
You might consider taking your bike to The Cycle Path up in Cornelius, or a another full service shop nearby to make sure it's properly fitted.

Another option is to try to move the seat rearward to change your riding position somewhat. Excess pressure on the handlebar is often caused by not enough weight being carried on the pedals/seat.


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idk how cycle path or some dude named shedlon can help with ur wrists but i say a good diy is 2 b proactive and work it out yourself
  
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Re: Sore or numb wrists/hands?
Reply #6 - 07/02/14 at 12:04am
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Yellowduck wrote on 07/01/14 at 7:29pm:
This is what fixed mine.  Been riding 4 years with them.  

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Other issues can be with the bike fit and the amount of pressure you but put on the nerves on your hands.  I don't have a problem on the mountian bike anymore but I still get it some on the road bike.


I second the Ergon grip, put them on both my Bikes. I have large
Hands and find they provide more support. After suffering trigger
Thumb on my left Hand I dropped the front deraiilleur. Run 1-10
with a 34T Race Face gear on the Crank.
  
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Re: Sore or numb wrists/hands?
Reply #7 - 07/02/14 at 12:25am
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+1 on the ergon grips.  Also consider trying out a different bar.  I find too much sweep up or back causes problems for me.
  
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Re: Sore or numb wrists/hands?
Reply #8 - 07/02/14 at 12:50am
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I've never been a fan of the ergons or grips that provide a platform for your palm.  For whatever reason they make me feel like I can't keep a loose grip and easily move about the handle bar.  That said, how you position your hands on the grips/bars should be considered.  If you are positioning them at a point where your palms are resting on the grips and wrists are "bent" and this is your main riding position on the bars... then I can see that contributing to your issues.  As most have said, proper cockpit adjustment to improve your riding position can help to keep your hands/wrist straight to ensure minimal bend at your wrist.

Another consideration also that can compound the issue are some key fundamental skills... riding loose, proper balance and fore/aft adjustment to maintain light hands/heavy feet.  Keeping hands light, feet heavy, and body loose will net a smoother ride and allow you to flow through the trail easing the edge off bumps/hits.  If you find your feet bouncing around roughly through terrain or having to tightly grip the bars all the time through terrain chances are you may are not adhering to those fundamentals.  If not, a rider will feel all those bumps/hits and it'll take it's toll on you especially where you are connected to the bike (hands/feet).  My 2 cents.  Hope things get better for you.

  
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Re: Sore or numb wrists/hands?
Reply #9 - 07/02/14 at 1:14am
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Lots of good advice, I really believe that a proper fitting at a knowledgeable shop of your choice will make a world of difference in the way you feel during and after the ride. If your properly fit and not death-gripping then look to other solutions if your still having issues.
  
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Re: Sore or numb wrists/hands?
Reply #10 - 07/02/14 at 1:31am
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Work on your grip strength.  Stress balls are good.  Grad a ball (tennis/racquet works well) throughout the day and squeeze it with both hands all day.  Ergon's and other &^&^ are more or less a cop out.  If you can't grip, you can't rip!!
« Last Edit: 07/02/14 at 1:31am by FPO »  
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isitwinteryet
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Re: Sore or numb wrists/hands?
Reply #11 - 07/02/14 at 1:41am
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FPO wrote on 07/02/14 at 1:31am:
If you can't grip, you can't rip!!


truuu
  
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sager
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Re: Sore or numb wrists/hands?
Reply #12 - 07/02/14 at 2:21am
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Make sure seat is level and the brake levers are angled so your wrists aren't bent back.  You want the top of your hand close to parallel to your forearm. Also make sure you aren't locking out your elbows.
  
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Robert C.
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Re: Sore or numb wrists/hands?
Reply #13 - 07/02/14 at 4:51pm
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If you're having issues with numbness, particularly in you ring and pinky finger it may be your ulner nerve, which can become irritated when you have your arms bent.

In addition to the advice above, try sleeping with your arms outstretched and sandwich a pillow between them.  It helps the nerve to relax.

« Last Edit: 07/02/14 at 4:51pm by Robert C. »  
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Re: Sore or numb wrists/hands?
Reply #14 - 07/02/14 at 8:01pm
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For once Roberto C is correct, I had a nerve test done on my left hand last year and I have no feeling in my left pinky, I could cut it off and wouldn't know. My ortho doc said it could of have been caused by multiple things.
  
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Re: Sore or numb wrists/hands?
Reply #15 - 07/02/14 at 8:10pm
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SCOTT_T wrote on 07/02/14 at 8:01pm:
For once Roberto C is correct, I had a nerve test done on my left hand last year and I have no feeling in my left pinky, I could cut it off and wouldn't know. My ortho doc said it could of have been caused by multiple things.


Did you also work on your grip strength?
  
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isitwinteryet
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Re: Sore or numb wrists/hands?
Reply #16 - 07/02/14 at 9:52pm
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FPO wrote on 07/02/14 at 8:10pm:


Did you also work on your grip strength?


pinky isolation exercizes iykwim
  
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Re: Sore or numb wrists/hands?
Reply #17 - 07/03/14 at 12:17am
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Another thing no one has mentioned is gloves.  I know lots of people that wear thick gel padded gloves and to me they make things even more uncomfortable and pinch my hands funny. I use single layer palm gloves with a grip that makes my hands happy (pdi Troy Lee's for me) yes you will get some callouses but I find it to make my hands the most comfortable.
  
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Re: Sore or numb wrists/hands?
Reply #18 - 07/03/14 at 3:35am
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I'm in the same camp as Yellowduck. I use Ergon grips. Makes a difference. My problem is bone spurs in my neck which pinch nerves. But with the Ergons I have no problems as far as my wrist
  
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Re: Sore or numb wrists/hands?
Reply #19 - 07/03/14 at 4:37pm
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Two main nerves run through the wrist:

Median nerve which goes to the thumb through middle finger and is implicated in carpal tunnel syndrome.

Ulnar nerve which goes to the ring and pinky finger.

Depending on which fingers go numb you can usually tell which one is the problem.

Both can cause problems with riding and usually due to excess pressure on the nerve.

Things that can increase pressure could be grips that are too firm, handlebars too low or other cockpit alterations creating too forward posture.

Some things that could help would be cockpit changes that put your posture more upright taking pressure of the wrists and placing more on the legs. Softer/chunker/larger diameter grips, ergon grips, gloves with increased padding. Increasing sweep in bars like an on-one mary bar apparently will help as well.

working out your wrists or increasing grip will do nothing if not make it worse.

There are some neck issues that can cause these type of symptoms as well, but problems at the wrist are a more likely cause in bikers.
  
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Re: Sore or numb wrists/hands?
Reply #20 - 07/13/14 at 2:48pm
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csquared wrote on 07/02/14 at 12:50am:
I've never been a fan of the ergons or grips that provide a platform for your palm.  

Ergon offers the GA1 & GE1 that do not have the palm rest, they are contoured to match how your hand wraps around the grip. This design has allowed me to get rid of the padded gloves and provides support in the center of my hands something the common barrel type grips don't provide.
  
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Re: Sore or numb wrists/hands?
Reply #21 - 07/13/14 at 10:02pm
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I have been dealing with the same issue for the majority of this riding season, when on a  whim, i was told to try a brace that someone has used for carpal tunnel.  I kind of laughed when I saw it, but figured it couldn't hurt so I went with it.  Well 3 weeks later and having ordered my own set and correct size, I have not dealt with the pain since then.  To top it all off they were cheap on Amazon too, less than $10.  Mueller Sports Medicine Compression-Wrist Support Gloves Arthritis Support
  
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Re: Sore or numb wrists/hands?
Reply #22 - 07/13/14 at 11:09pm
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I've run Ergons but prefer the Specialized version.  Best grips on the market.

Similar design, but the 'wing' is a little smaller and the underside of the wing is milled out more so that you can get a full grip (fingers can wrap all the way around the bar since the wing is thinner on the underside).  The thinner wing also acts as a sort of suspension.  They have a few sizes to customize the fit and men's and women's versions.   

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Should be able to find them at a local Specialized shop so you can test em out.
  
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Re: Sore or numb wrists/hands?
Reply #23 - 07/13/14 at 11:27pm
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Isitwinteryet - I think they're missing the wrist conditioning jokes. Or just too mature to acknowledge them.

This thread could be comic gold. 

"I wonder why my right wrist is stronger." 

Bwahahahahahaha.  Grin
  
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Re: Sore or numb wrists/hands?
Reply #24 - 07/13/14 at 11:30pm
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Sorry. On a serious note: it sounds like you may be gripping too tight or pulling on the bars instead of using your legs. If you're death gripping and white-knuckled the whole time try loosening up. What was it Brian Lopes calls it? Tea-Party hands. Grip the bars kinda loose and only tighten up when you have to. 

  
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Re: Sore or numb wrists/hands?
Reply #25 - 07/17/14 at 7:08am
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Thanks all for the loads of responses, links, and good advice. I adjusted the position of my breaks and shifters, that seemed to help slightly. Don't know about getting ergonomic grips yet, I am broke. As far as body positioning etc, I've tried to pay more attention and sit down more than stand up. Also started using some therapeutic stress balls to exercise my hand before and after rides. 

All these things seem to have helped slightly but as far as professional opinion or review on my bike fitting to me etc... Nadda on that, not until I meet someone who has the time and knowledge/experience.
  
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Re: Sore or numb wrists/hands?
Reply #26 - 07/22/14 at 11:44pm
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Amber - getting a bike fitting is no big deal. Just walk into any LBS (local bike shop) and ask their opinion. They'll have you hop on a bike or two and look at your pedal stroke/posture etc. and tell you what size frame you need to be on. 

5 minutes. Tops. 

  
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Re: Sore or numb wrists/hands?
Reply #27 - 07/23/14 at 12:22am
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Depends on your definition of "fitting".  A true professional fit will cost over $100 and take a couple of hours.  I've had two of them.

And don't assume because someone works in a bike shop, that they can accurately "eyeball" a fit.  Frame size?  Probably, yes.  Fit issues? Not likely.
  
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Re: Sore or numb wrists/hands?
Reply #28 - 07/24/14 at 1:19am
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mtbchk wrote on 07/23/14 at 12:22am:
Depends on your definition of "fitting".  A true professional fit will cost over $100 and take a couple of hours.  I've had two of them.

And don't assume because someone works in a bike shop, that they can accurately "eyeball" a fit.  Frame size?  Probably, yes.  Fit issues? Not likely.


Valid. I (wrongly) assumed she meant frame size. 
  
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Re: Sore or numb wrists/hands?
Reply #29 - 07/24/14 at 1:49am
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Anyone ever switch to a Mary Bar or Jones H bar and have resolution of wrist issues?
  
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