Few things are faster and less comfortable to ride than the unfortunate “contact points”, that is, the parts of the body that come into contact with the bike (hands, feet, and hell areas). Contact point issues can endanger the ride quality, but hand issues such as weakness, tingling, and numbness can also be dangerous. After all, the hand operates the brakes.
“Hand numbness is common among cyclists, especially if they tend to sit in the same position for extended periods of time,” he said. Glen KashinDC, Chiropractic Doctor Wellness in motion In Boston. “It results from excessive pressure, irritation, or stress on the nerves.”
What causes numbness and tingling in the hands?
In particular, the radial, ulnar, and median nerves are involved in most hand numbness and tingling that occurs during riding. When any of these nerves become inflamed or compressed, symptoms range from mild discomfort to the pins and needles to complete paralysis of one or both hands. By adjusting which part of the hand the symptoms appear, you can know which nerve is unhappy.
“The radial nerve has sensory innervation on the back of the hand, covering the thumb and the first two fingers,” he says. Nick Weiger, DPT, Boston-based physiotherapist, Cat2 cyclocross racer. “We usually expect to find the thumb and perhaps the first two fingers paralyzed on the back of the hand. Usually, the palm is paralyzed because it is innervated by the median and ulnar nerves. There is nothing to do.”
“The median nerve that passes through the carpal tunnel is another cause of compression or inflammation, which can cause numbness in the thumb, index finger, middle finger, and half of the ring finger,” said an avid cyclist. Staff Kasin says. A member of the RadioShack cycling team at Tours de France from 2010 to 2012. “The ulnar nerve that extends to the inside of the arm, elbow, and little finger tends to be a child with a more common problem, resulting in the scary little finger that many cyclists are familiar with.”
How do you deal with numbness in your hands?
When it comes to contact point issues, assessing a rider’s fit to the bike is always the first starting point. A proper bike fit by a trained bike fitter may be all you need to solve problems such as pain and pins and needles.
Riding techniques, lack of core strength, muscle fatigue, or even a proper pair of gloves are additional factors to consider, especially when it comes to hand issues.
“The most common cause of [hand numbness] There are usually two outbreaks. 1. Improper bike fit and 2. Riding in the same position for extended periods of time, “Kasin explains. “By repositioning the hands on the handlebars — riding [with hands] At the top of the bar, brake hood, or drop, the rider can not only change the muscle groups used to stabilize the rider, but also prevent the nerves in the hands from being squeezed and frustrated. As a result, riders tend to feel uncomfortable numbness. “
“Another simple fix while riding a bike [could be] Most cycling gloves have a small pad that provides a small amount of cushioning and shock absorption between the nerves and the handlebars to avoid overstressing the nerves, so wearing cycling gloves can be a problem. It will alleviate, “he says. “They also help if you crash yourself and prevent a road rash in your hands.”
The best winter cycling gloves
What if my hand discomfort persists?
Now, if a professional bike fitter dials a bike fit, you’ll somehow change your hand position frequently while riding, do core-strengthening exercises on a regular basis, or try out 10 different gloves. not yet Do you have a problem? Well, it’s time to go past the bike and look more closely at the body itself, especially the nerves.
“The bike can be modified to your liking, but when dealing with real medical problems such as nerve confinement, you need to work to find the root of the problem,” Weigel says.
in the case of Nerve stimulation, compression or confinementA technique called Dental floss Very helpful in relieving pain and discomfort. Also known as neural gliding or neuromechanical mobilization, this technique is easy to try, requires no equipment, and can be done anywhere. And the best thing ever: it can provide quick relief. You can also do dental floss alone or in combination with other treatments.
What is Dental Floss?
“Dental floss, also known as nerve gliding, is a gentle technique that helps stretch and mobilize frustrated, tight, or compressed nerves. By” dental flossing “nerves, an inflamed structure. We are trying to increase the range of motion and reduce the numbness and tingling that cyclists are dealing with by stretching and sliding nerves through the and compressed structures, “Kasin explains.
“This is a useful component because it reduces the occurrence of adhesions and helps nerves flow smoothly between tissues. The direct benefit of dental floss is that symptoms are relieved fairly quickly in the short term. The results can be seen within minutes to two weeks, “adds Kasin.
As with other treatments, not all riders have a unique body and nerve floss is no exception, so one size is not enough for all. “We have found that dental floss can be intense for many patients,” says Weigel. “Ultimately, it comes down to the patient’s reaction. Dental floss is easy to try, but the only drawback is that dental floss can get a little worse.”
How to incorporate dental floss into your routine
Ready to hit dental floss? It’s important to start gently and see how your body reacts. Ultimately, “nerve glide can be performed 3-4 times a day with slow, smooth movements of 10 iterations at a time (1 iteration / about 5 seconds per cycle),” Kasin said. increase.
To start your own practice, these nerve floss exercises for hand numbness will help keep your radial, median, and ulnar nerves happy and your hands asymptomatic.
Median nerve glide
Stand with your legs separated by the width of your hips. Lift one arm to shoulder height and keep your palms straight up. Gently stretch your wrists until your fingers are pointing straight down. Gently tilt your head toward your extended arms, being careful not to lift your shoulders toward your ears. Then slowly bend your wrists until your fingers point straight up, while at the same time dropping your head onto the opposite shoulder, straightening your arms and relaxing your shoulders. Then return to the starting position. This is one person in charge. Repeat for up to 10 slow and gentle personnel.
Radial nerve glide
Stand with your legs separated by the width of your hips. Relax your shoulders and lie down your arms. Keep one arm straight and lift one arm about 20 degrees with your palm facing backwards. Your thumb should be facing your body. Bend your wrists, slowly raise your arms to 45 degrees, then lower them to 20 degrees. Relax your shoulders and keep your wrists bent. This is one person in charge. Repeat for up to 10 slow and gentle personnel.
Ulnar nerve glide
Stand with your legs separated by the width of your hips. Lift one arm to shoulder height and bend your elbows 90 degrees with your palms facing your head. With a slow, smooth movement, tilt your head toward the opposite shoulder and at the same time bend your wrists so that your fingers are facing your head. Then gently tilt your head toward your raised arm, stretching your wrists at the same time until your fingers point away from your head. Relax your shoulders and always bend your arms 90 degrees. Repeat for up to 10 slow and gentle personnel.
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