How To Stop Getting Numb Hands On The Bike
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- Опубліковано 23 тра 2024
- Have you ever had numb hands while cycling? It can be VERY uncomfortable. So if you join us in saying yes, then you're in the right place! In this video we are going to give you our top tips for preventing numb hands!
Welcome! 0:00
Hand position 0:20
Bike setup 1:19
Gloves 2:21
Relax! 3:07
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Have you experienced numb hands? ✋
Let us know in the comments how you prevented it! 💬
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Have you experienced numb hands? ✋👇
The more weight you can put on your hands.. the faster you are..
I have a problem with tingling hands when cycling. Do you have some recomendation on this :)? Thank you.
Yes, but bike fitting helped to reduce it, and the training and did some of your tips. Nice video 👌
I use compression gloves under my cycling gloves on a long ride🙂
ohh yes
You can also add core strengthening here. A strong back and abs also help with comfort and balance
Great point! What do you do to help strengthen your core?
I know you’re right, but I also feel personally attacked 😂
@@gcn Conditioning exercises for the core in the gym or park. Without weights works just fine
Abs?
This should be the main point, unless numb hands are caused by cold weather. Your weight should be fully supported through your seat with your core holding your upper body up, not from leaning on your bars with your hands.
Missed a very important tipp. Direct from my hand surgeon. Dial the levers inwards. Simple. Much better angle at the wrists.
Correct! Also don't angle them up too much. Hoods horizontal or just slightly up is best.
Makes you more aero too-
This! I broke both my hands and both wrists last year, and angling in the hoods slightly (yep I also race crits 😥) is necessary for me now. But it was an immediate fix for hand pain!
This is a really interesting point and contrary to the UCI rules. Perhaps an area for GCN to research into?
@@MggW Depends how much you angle them in. I think here we're talking about a few millimetres for physical reasons, not for aero gains that cause unsafe riding.
I take an old tube and wrap it around my handle bars before I put the bar tape on works great for me and no numb hands!
I've found that a major cause of numb hands on long rides is that my core strength weakens allowing more torso weight to fall down towards the bars. Initially, I can maintain an aerodynamic position without any hands at all. But in a short amount of time my core tires forcing me to use my arms to hold me up. Two hours later I 'm moving my center of gravity back towards the seat which starts another problem, aching butt!
Have you done strength conditioning to help your core muscles?
@@gcn Oh yes. But never enough of course. We all ponder many things while turning pedals on endless quiet roads. Arm and hand aches is one. The other is causes of saddle sores. One that never gets talked about is that our bums are great the first hour. Then it starts to hurt. It occured to me years ago that the main reason is the first hour I have enough strength to "float" on the seat. The forces of pushing down the pedal is just enough to raise me up off the saddle. "Floating". Then as the ride progresses and depending on our fitness we reach the point that we end up with 100% of our weight on our bum. I reach this point really fast when I ride with family or friends at a much slower pace. Even riding on a crowded greenbelt. You can't push down hard enough to achieve the float cause you go too fast. I'm 100% sitting on seat from the get-go. I get so sore, so fast when I go slow. Perhaps that's why I love hill climbs?
After suffering from numb hands a lot, I fitted a suspension stem. It was like night and day, the difference it made.
I've installed apehanger handlebars on my road bike.
Voila, no more numb hands.
I just installed handlebar shocks and love them. They were advertised to reduce hand numbness by 38%, but in my case, they reduced numbness by 100%. I also raised the handlebar with an extender and have always worn gloves. The comfort is amazing. Ride on!
Wear padded gloves, change your hand position often, don't grip too tight, make sure that you're fitted correctly on the bike. And maybe don't ride on cobbles.
Funny, you never see GCN presenters wearing gloves, unless it's cold.
@@davezzzz172 Just preference, I suppose.
@@davezzzz172 Which, being the UK, it usually is. But I always wear them regardless of weather. But as much for sweat and in case of an accident as for vibration and numbness.
Crazy as it may seem, on century rides I carry a second pair of gel padded gloves. When numbness sets in, I put on both pair of padded gloves and the relief is grand. Worth the wee bit of warmth and wee bit of weight.
That's a good tip, why don't you wear them from the start though?
Adjusting position and using one pair, I'm good with the one pair for the first 50 to 75 miles. Then, if needed, the second pair are added.
@@kennethborland9541Get thicker bar tape.
People always talk about reach being too long and drop too low, but if the bars are too high or too close, that can also make you prop more weight on the hands. Seems counterintuitive but could be the case.
I was suffering from this for quite a while and strangely I raised my saddle and rotated my bars/levers down so the hoods were more horizontal. This create more of a saddle to hoods drop but strangely I don't get numb hands anymore! I might also add I stopped upper body strength training and lost around 5kg which would obviously help as well. All the above combined helped but I do think that raising my saddle allowed me to push the pedals harder and more efficiently to 'prop' up my upper body. If you think about it the pros have very slammed stems, very light torsos AND they can push the watts needed to keep the weight off their hands.
It should also be mentioned that if numbness occurs and continues in the hands with sustained forward flexion at the shoulders regardless of any of these tips (especially if you continue feeling that numbness in other daily activities accompanied with upper back and neck pain), you should have a doctor or sports medicine specialist have you tested for thoracic outlet syndrome, which is when the nerves or blood vessels passing under your clavicles to your arms are getting pinched off.
It is the position of the hips that will determine how much pressure is on the hands. Further back behind the BB will cantilever the upper body and reduce the pressure on the hands. Therefore, if the distance between the saddle nose and the bars INCREASES by sliding back the saddle, it can actually reduce the pressure on the hands. This is why many pros who want a low position and also ride a frame that is smaller than recommended by manufacturer, have a 32mm offset seatpost. I think the current trend towards very narrow bars can also make it worse, as it causes the shoulders to roll inwards.
In the first few minutes of the video it sounds like Manon's brakes are rubbing. Perhaps it is something else or another bike.
Great tips Manon, Conor and Hank! Love the content! I used to get ulnar neve issues riding long rides on my Kona Sutra Touring Bike. Because I was an registered clinical massage therapist, this was a profession threatening problem. I took to covering the tops to the hoods with closed cell foam and covered that with black hockey tape. That 'solved' the problem but only recently did I clue in that my bars were ridiculously wide for my shoulder width. My shoulders are quite narrow, such that I need a width many women would be comfortable with. I switched to narrower radonneuring bars and then got a shorter, more upright stem and that REALLY solved the problem. Solved the pinch in the base of my neck too!
Using a Powerball Gyroscope before and after the ride I find help reduce numbness. Also help strengthening too.
I switched from alu to carbon aero bars and it helped immensely. Carbon absorbs some vibration but the wide flats are just wonderful. Easton EC70
In GCN history, I posed this question to the tech channel when Matt Stephens was hosting. Loved when he answered my Q. I saved it too. Great advice
Really helpful
Getting back to your weekend campsite in the mountains as the sun is about to set, cracking open a beer while cooking a few steaks over the fire, medium rare with my friends and my pups.
Good video after the distance riding one.
I am guilty of gripping too tight sometimes. Also find that if I have been riding flat bars (MTB) and haven't used a drop bar bike in a while, it takes a few rides to adjust. As a gravel rider, I did personally find going from 700c to 650b helped my hands on some of the corrugated stuff.
That's interesting! Do you think it's the big rubber in 650b that helps with your hands?
Nice video as people will start riding outside as the warms weather comes. Whenever that is 😂😂
I had sore wrists and numb hands back in the late 90's when I first started riding 270km a week on my old commuter bike on rough coarse chip NZ roads (plus higher tyre pressures than we ride today). Buying some "body geometry" specialized gloves in the early 2000's with the padding in the right places designed for just that solved the issue, and no issues since.
For me it was a longer bike reach, combined with slightly shorter cranks, and a different saddle. This helped me HUGELY No idea which one was key!
Red Shift kitchen sink bars!
Sorted.
I struggled with numb hands. Not great for braking! A proper bike fit was a game changer. After shortening my stem, he also taught me to move my hand position, engage the core, and showed me gloves that are specific to relieving pressure on the nerves that go numb.
I found that my winter gloves were a little too small and were digging in to the skin between my fingers which ended up making my fingers feel numb or gave them pins and needles. As soon as I pulled my gloves just half a centimetre up, feeling started coming back to them again.
Yes
Biggest difference for me was upsizing my gloves. I went from a large to an extra large and even a 2x. This dramatically reduced the numbness. Far more than bike adjustments, etc...
By the way - I comfortably wear large gloves for every other activity that requires them...
What about adding a suspension stem to help absorb more vibrations from the road?
Серж Расклад, спасибо за переводы!
Similar to double wrapping; I have gel inserts under my bar tape.
Yes!
Love y'all! I get numb hands, but worse I have arthritis in my base thumb joint and riding the hoods now is miserable. Is there any attachment to the hood bar that could help alleviate this? I built out the width of the bar with the extra bar tape, but really need a bar attachment that will run to the top of the hoodtop at a 45 degree angle and allow for me to rest on the palm more and not entirely on the base pad of the thumb joint. Thought I would ask???
My hands suffer more on the bike than any other part. Some of it I chalk up to arthritis, but remembering to shift positions and optimizing my setup makes such good sense.
Shifting positions can help - how do you find riding with arthritis?
@@gcn I find it problematic. My left hand hurts from old injury arthritis. So I tend to put more weight on right hand. Right hand then goes numb because of the added pressure there. Chaos is a circle.
Arthritis slowing me down too. I got some relief with a pro bike fit that shortened my reach by moving the saddle forward and using a much shorter stem. But also need to change hand positions frequently and maintain a straighter back and bent elbows.
I've been riding with flat bars for the last 50 years, only hand problem I've had is cold fingers in the winter, can't rember having touble with the drops but that was a long time ago.
My left hand (only) gets numb - well, thumb, index and middle fingers. Right hand is fine. It’s exactly the same on both bikes and on the indoor trainer (Smartbike). I’ve concluded it’s something physiological to do with my left hand, but I’m new to all this, so I’m guessing really.
Also consider adjusting saddle position fore/aft to ensure your torso is balanced on the saddle as much as possible so as to reduce the weight on your hands.
Clapping intermittently. Of course you'll seem a bit odd, but clapping does it for me on long rides.
Just look like you're cheering yourself on 🤣 Whatever gets you through the ride!
clap for numb hands.
For my numb hands (right one especially after an impact fractured wrist 4yrs ago) is to vary position of hands as often as I can - Works wonder
Bike setup - you missed where the hoods are along the curve of the drops. If you live on the hoods - You have to get relaxed with your wrist not cocked UP or overreaching DOWN when on the hoods. That comes from hood position along the curve. AND Handlebar width and/or rotating the hoods in to prevent wrist cocking OUT or IN.
Now - if we could just help my old arthritic left wrist where I broke it years ago! My above fit tips made all the difference - but you also need to keep it warm and consider a THIN elastic wrist support if the wrist is compromised.
Relaxing your hands/grip is by far the most important tip here.
I have a continuing issue with my left hand going numb, but, I have two arteriovenous shunts left over from when I was undergoing dialysis and they can cause a small bit of decreased blood flow. I just left my left hand fall to my side and shake it out.
You can also get numb fingers from holding the hoods or handlebar too loose…happens more on gravel/bumpy terrain.
CINELLI make gel filled, self-adhesive pads, that you place before wrapping the bar tape. They act as little shock absorbers. I have them on my drops. Definitely helps a bit.
Redshift ShockStop, has a range of products that should be worth looking at if you are "comfort tuning" your ride and do not mind the, reasonable, added weight.
Do you find on ling rides they make a big difference?
@@gcn yes
~ £5 from Amazon uk and other outlets.
It isn't numb hands that have been a problem for me but rather really sore hands, possibly for days afterwards, particularly in the joint between the thumb and forefinger. Again, I think it was from too tense a grip. Loosening my grip and moving the saddle back ever so slightly did seem to help.
After adjusting my saddle and now i am seated in such a way that i am holding an "ab crunch" while riding, i no longer experiemce numb hands
Have you had to work on your core strength?
I'm surprised there's no mention of tyre pressures. Ive cured my numb hands (caused by rough riad surfaces) by dropping the PSI. Took a few rides to get it right without running too low, but its a super quick fix. You're welcome- enjoy...
I found that wearing padded cloves reduces capentunle in my hands. Another thing that gloves are good for is keeping your hands from getting sunburned.
Fair play to Manon riding on the tops with riders in front, she must trust Hank and Connor more than I trust my co-riders.
Good lookin Elite Wheels!!
thanks!
I find that applying two layers of bar tape makes your bars extra cushy and lessens the soreness in your hands, it also keeps your bars safer during drops and crashes. I won't recommend it for riders with small hands though. Pair that with good gloves with thick palms, say goodbye to numb hands. I also would recommend learning to ride hands free. Yes, it is dangerous, but do it sparingly and if the situation permits.
Put that 28mm tire on the front..reduces the high frequency buzz from chip/seal roads.
Interesting! Would you go any wider than 28?
@@gcn32s are nice 😎
I suffered terrible with numb hands so I put 30mm tyres on with 60psi. No more numb hands for me 👍(26mm old tyres)
Also, instead of double wrapping the bars, install gel pads under the tape. It can help a lot.
I got numb hands this year for tje first time after changing my bar tape. I have big hands (not as big as Connor) so ordered 5mm bar tape. That should do tje trick.
ah nice! Let us know how you get on!
I keep my elbows lower and bent instead of straight arms and it seems to help.
I don’t have numb hand but a numb finger (right index finger to be specific) recently during indoor rides…will see if this happens for outdoors when it is warm enough 😅
Interesting! On flat or drop bars?
@@gcn drop bars
I installed TT bars as a place to rest my hands when the numbness starts.
The right type of bike for you can put you in a more comfortable position. This could be a gravel, endurance/touring, or even comfort or cruiser bike. Still not comfortable? Maybe find a trendy old school banana bike!
Or you can do the ultimate hack/bodge and after some nerve issues, I had to have surgery to have my ulnar nerves rerouted where they pass over my elbows. Which resulted in the side effect of not having my hands go numb on the bars anymore!😂
Forward Man🔥on 🚀☺️
Left hands has been going to sleep for decades and nothing I’ve tried can prevent it. Seems like it comes from my armpit - like something in that area is punching off blood flow. Right on cue about 1.5 hours into a ride I get the numbness, lots of swing and shaking it out and I can fix it, but it is annoying. Wish I knew what causes it.
Whats on the down tube of Mannons bike??? Is she on an electric bike???
I find numb hands a far bigger problem on my older bikes with 25.4mm bars, and never get them on my modern bike with an integrated cockpit which is far more ergonomic
As a tall person, I only trust Conor on this discussion. My saddle is so high because my legs are long. Those handlebars look 8 miles away. How do tall people NOT put too much weight in their hands???
How extreme if your bike position? You find a more relaxed bike allows you to sit more comfortably
Same, I ride an XL bike with the saddle at its limit. I end up riding with just my fingers on the bars after they start going numb, it's inevitable. Either the hands go numb or my bollocks do, so I sacrifice the hands.
It always felt extreme seeing how much higher my seat is compared to my bars but seeing Conor's seat height compared to his bars, I feel like I have it relatively dialed in. My problem is likely that my instinct is to lock my shoulders and arms which is something I'm working on.
And then I got called out in a gravel race because when I shake my hands out it looks like I'm pointing at a hazard. Oops, sorry person behind me.
How about preventing numb nuts after riding a long while?
I find that mitts can be uncomfortable due to poor fitting/weird hand shapes. For me, the fingers bunch up especially around the base of the thumbs, or I size up and my palms are floating inside...
what is the container on the bottom of Manon's bike downtube?
I wondered that too 🤔.... is it a battery? Is Mannon on an electric bike??
@@CazzaJen I don't think so, I don't think they would want a battery located there, not the same level of protection from the road.
Bars too wide is a sure way to produce numbness in the hands. Ideally your wrists should be straight and inline with you arms when on the hoods and drops
My left hand shoulder turn to hurt after a long ride. Why is this the case?
Hanks saddle position has got me a bit perplexed.. not sure it's safe running it that far forward on the rails
Hank's going to do what Hank's going to do 👀
I don’t know how people ride without gloves - I sometimes have three pairs on and my hands are still cold - even in the hot summer month I wear full fingers!
my whole hand doesn't get numb but my pincky always get numb when 50km+ ride and i always drink water idk what is the problem
Never waste a numb hand. Get it down your shorts.
Hi, where to buy under frame bag which girl bike have?
Hi! that is actually a special product designed for the bike from Orbea! It is the OC Aero Toolbox TB01PP. Cheers 👍
#askgcntech Can a pair of padded cycling gloves help to mitigate numb hands while on the bike?
hi! they sure can, they can help prevent ulnar nerve entrapment! Cheers 👍
I suffer from terrible carpal tunnel. Numb hands would be an improvement, lol.
Memory foam palm pad mitts
Myself I get numb hands wearing gloves but totally fine when I don't wear gloves. But the other problem is I have sweaty palms and it gets slippery without the gloves :(
ride a unicycle
Don't I know what tired hands are like, riding a motorcycle at 80 mph for 600 miles against a stiff diagonal wind without cruise control.
Not suitable for the bikes shown in the video, but a suspension stem might help on long rides.
I find it odd that none of the GCN presenters use padded cycling gloves? Everyone I know and pro riders use them. Since the GCN presenters don't do anything unless they get an endorsement, I can only assume they haven't sold the glove rights?
I use to get numb hands but, after riding a while, it stopped.
Nose of your saddle is pointing down. This lets your upper bodyweight roll forward. You should be able to ride sat up, no-handed.
Try running with a few less PSI.
Double wrap always but riding single wrap bars.
What no carbon bar.
Drop bars
At 1:52 Hank you need to wash your bike.
consider him told!
Manon sounds like she's talking in the middle of Paris Roubaix.
Talk to a physical therapist. I'm married to one so I'm maybe biased, but "bike fit" is something like 10% components and gear and 90% physical fitness and flexibility. Engaging your core, focusing on posture, stretching to keep it all loose, and strengthening supporting muscle groups to keep your body working in sync without overcompensating (like too much wrist strain because you use your arms and hands to help support what your weak core isn't holding up on it's own) is the key to comfort on the bike.
Also look at Manon's wrists in most of this video. Angled and putting pressure on the joint where the blood flows through. I bet she needs to move from hoods to flats and drops a lot to keep from going numb. Makes sense with a track history where shorter stints in the drops is how she trained, and without focusing when she's speaking to camera she lets her wrists go slack. That's not a bar width or reach issue, that's a rider attention to where they are engaging their muscles issue.
Some good info
You miss three pts
Get aero extensions, put weight on forearms and off hands
Relax your face, focus on your face often when you rise Relax there. No grimacing. Relax face, let it hang down Then automatically your hands relax too
Several times an hr ride no hands for approx 30 secs. to a few min Shake out arms. Breath and relax face.
Ride not rise
To prevent Ulnar neuropathy use proper gloves with the padding in the proper place. Problem solved.
NUMB HAND❎
NO HANDS SKILL✔️
How about slam the stem....remember that?
How to stop having numb hands and numb nuts ? Just ditch the road bike and get a hybrid
How to stop getting numb hands by a bunch of numb nuts
Tilt your hoods in
Get a proper fit. Done.
A bit simplistic but a good try nonetheless. It's weight and pressure that squeezes nerves and in the early days, that creates nasty phantom pain. But as your hands and wrists get more damaged by flying through car windows and the nasty tendency to place your hands in front of yourself during a fall, rather than just let your head take all the impact, the pain gets all the more real and none of your suggestions do anything but make it a lot worse. That's when you chuck it all in, say bye bye to all your bike buddies, and buy yourself a nice comfy recumbent trike with indirect steering to make your wrists irritation almost completely go away. No more bone on bone, bits inside moving and discloating, get to delay that scaffold excision and four corner fusion a little bit longer. 😂😱😳