Stop Hand Pain and Numbness while Mountain Biking
Вставка
- Опубліковано 6 гру 2021
- Hand issues!!
Many ladies have hand issues that they look for all the potential solutions for…
Let’s talk!!
In this video I go over a TON - like Metric Ton!
I cover
👉reasons why you might have pain their sources
👉How you can adjust your cockpit to help you
👉How do your bars play a role
👉 How strength plays a role
👉 and!!! 2 exercises to help with it!
BOOM!
Check it out
It is a longer one... grab and drink and let’s go!
Here is the link to get the other hand numbness videos and information
theridelife.clickfunnels.com/...
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Liz is a doctor of physical therapy and a level 1 skills instructor who wants y'all to be able to ride to the best of your body’s ability - supporting your joints and feeling strong - so you can Ride for longer, farther, and with a bigger smile on your face!! - Hope you enjoy the videos :)
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You have explained cycling hand pain locations and causes far better than any other video I have seen. Thank you!
so glad it was educational to you
Hey!!! Almost crossing 1K subs. Congratulations.
Thank you!!
Thank you - good info!!
What a fantastic video.
Super clear and considered. As a 50yr old male just starting my journey into mtb I've found ulner nerve pain a real issue. Turns out my cockpit needs sorting big time. My levers and shifters need moving, and I also need to ditch my padded gloves.
I'm definitely gonna try those exercises for core and shoulder strength too. Hopefully that will all help.
Thanks so much for posting. 👌
Glad it was helpful!
Great explanations!
Thank you 💛💪
Hi I have crazy hand numbness both sides got a lot of great info from this but anything else you have I would greatly appreciate you’re so good at explaining all of this. I was scared I was done riding.
So glad this video gives you hope! I would say head to an M.D. for a nerve conduction test if you can't get it worked out. That way you can get an understanding if you need a carpal tunnel surgery or not so you don't damage your nerve. It is the "best" surgery if you were to have one with recover time and outcomes.
Enjoyed the video replay. Having a lot of hand/wrist pain lately that’s causing me to cut back on my riding. I’ve definitely got some posturing issues
That is unfortunate- time to work on the posture to see if that helps you :) 💪
Have bilateral thumb joint pain due to inability to get even pressure across my hands during full arm extension. Finally found bars with 12 degree back sweep . Problem relieved !!!
Awesome!
Checking out the replay. Hand and wrist pain are my biggest issues on the bike.
Hope you got some good information from the video- it is a big topic
Enjoyed the video. I go through a pair of (very soft) grips every year. I don’t have hand issues on my mtn bike but that tells me I probably grip too hard, and I’m working on that. I do have shoulder issues (long head of the biceps, I believe) from riding almost daily (am retired!). Will have to look to see if you have a video on that!
I need to make a shoulder strength video for sure
Wanted to point out that not all brake levers are adjustable for reach, but most are. Also wanted to say higher end brakes are designed to be used by one finger (short lever) whereas the levers on lower end brakes are typically longer, making it a little harder to only use the index finger.
Thanks for covering this topic! My righty has some numbness issues that work themselves into my elbow.
Very true, it could be an upgrade that could help a lot
Watching the replay.
As you start out with nerve issues stemming from the neck, you're talking to me.
I have dead nerves and extra sensitive nerves in my neck.
This causes neuropathy in my hands and arms.
I'm notorious for involuntarily over gripping both riding and driving.
I hate to hear that. Have you don’t much icing of your neck? I know it sounds so mundane but it could actually help. It calms down the signals and if done over weeks (no linger than 20 min at a time) it can help to decrease in sensitivity.
If cold pisses it off initially then actually start with heat to improve the elasticity of the nerves and firing patterns.
Also - have you checked out my video on light hands heavy feet?
hi. very interesting channel. after a longer ride i got pain in my wrist (especially on my right hand) and it seems to be the discus. would appreciate any expertise from you in order to prevent this kind of issue and possibly how to get rid of it once its there. probably you would need more info on my riding style, setup, etc... note: numbness is no issue. thanks
Those grips are nice ! What kind ? Great video. Insightful
Ergons ! Thank you
Yeah!
Thank you Liz! Found this hugely helpful for me.
One question about shifting and hand pain: I have a recurring hand and wrist issue that seems to be in the carpal area and the lower quadrant of the thumb. I only get it on my right side (where I shift) so am wondering if there is something I can do to alleviate that or if you have other suggestions. Seems to be after long rides or periods of lots of riding but sticks around for a few weeks after 😢
Thanks!
I would look at what you also do off the bike. Sometimes it is a how much impact can one region take. aka - wrist posture if you are on the computer a lot.
Also are you doing any strength training? Core Training? That will help you to feel more stable in your body and have to grip less to feel stable on the bike.
Hi Liz, I learned a lot of very interesting stuff in this video, thanks. I think your advices fit both genders, I will try all this cause I've got numb hands indeed with super large "plateform" grips, that may play in role in my problem. One thing: you do not speak of the saddle horizontal position. For road biking, this setting is important. Some bike fitters (E.G. Neill's bike fit) tend to question the dogma of knee being located one the vertical to the pedal's axis with horizontal cranck. Not for mtb?
Yes this advice fits both genders, it is of a reply/rerun of a fb live I did in my mountain biking ladies fb group. And as far as saddle to knee position, I honestly think it depends, I like to make it where you can use both glutes and quads as your power muscles and if your knee is too bent or knee too far forward you will likely be more quad dominant. So there is a balance where you can work your mechanics well, have good power, but not be too strict of the vertical line.
I have Ergons the same as you on both my full suspension Yeti 130 and my Norco hardtail, however the issue happens more with the hardtail. I have tried different gloves and it doesn't seem to help. I do feel like there is a lot of weight going on my hands when I ride. So you are suggesting that the sweep of my bars move towards the back of the bike instead of sweeping up? What about seat height? Could that be a factor if you were sitting too low? Thanks in advance.
One factor to consider is general set up of the hardtail. Typically hardtails are more cross country and have a more forward position on the bike to help with climbing ability. You can change this a bit by trying to raise the position the bars are on the head tube and by adding riser bars to the bike. With the sweep, I wouldn't move it too far back (like I said in the video) bc it might make you too scrunched in the cockpit.
Have you worked on your core strength and upper back strength?
thank you for the Video, related to Wrist Pain , and hand pain, is there a specific dimension\Category within MTB Geometry that one should look at when purchasing a bike to avoid Wrist Pain?
A shorter reach and a higher degree of bar sweep can help - but you don't want too short of a reach making you feel cramped.
Hi Riz, I'm getting pain in my fingers especially the pinky finger, almost feels like it's in the bone. I've upgraded to spank vibrocore bars and ga2 fat grips which helped a lot. But yesterday's DH session I still feel it. Is some pain just unavoidable or is there something I can do to further improve this.?
Are you doing any strength training right now?
I've had ACL reconstruction on both knees and kneeling is very uncomfortable. Do you have other videos I should look at for exercises to help my hands not go numb while riding? Thank you!
Have you checked out a thicker mat to help you handle kneeling? Might be something to look at, I have had patients post surgery kneel on them and do well for a set of an exercise here and there. - Here is also a video on shoulder strength to help neck and would probably be good for off loading your hands. ua-cam.com/video/_qcNI92JBSM/v-deo.html
.. relative issue. Take handlebar lengths. An 800mm handlebar fits well on a person with a large upper body (maybe 50cm CC on shoulders) but really not well for a smaller person at say 40cm CC.. if your hands are small (palm length and lemgth between base of thump and top of pointy finger) your handlebargrips will be different to someone with massive hands.
True points, size of your hands and body matter. :)
Hi, I get numbness and tingling feeling in my finger tips (mainly my little fingers) when riding for a while.
I've tried gloves and no gloves, adjusting my reach and cockpit set up. I have large hands with long fingers. Any ideas on a grip I could try? Thanks
Have you looked at your sweep and your shoulder strength? Do you ride with an aggressive sweep?
@@LizRideLife Thanks for the reply liz. My shoulders are fine I'm pretty strong and yes I ride pretty aggressive. I just got a set of Renthal bars with a 20mm rise, I'll try them and move them back a bit see if that helps. Im 173cm tall and cut the bars down to 760mm I was running 780mm before. Thanks again for the advice.
Life changing video. Every one is like, oh just get Ergon grips and you will be fixed :(
Yes it isn't that simple
As someone who has big hands, is there a gauge or “formula” for the correct size grip? Does this even matter? If not, could you explain why. Thank you.
There is a more preferred hand grip, I would suggest going to a company that has bigger grips and smaller grips so you can get a bigger one. You will tend to over-grip if you don't feel naturally relaxed on the grip to grab more of if you need to.
Liz. Can you address riding with basal join arthritis?! Cockpit set up? Grips? Handlebars? Help!
Yes! I'll put that on my list for videos to make
@@LizRideLife thank you. I’m in such a bad place. Seems like I’ve tried everything from handlebar rise to sweep to grip shift to hand splints. Two years ago the hand doctor said the cartilage in my left hand was wore to about 50% and my right 30%. I’ve actually started to wonder if there are people that make custom gloves/splints! I cannot thank you enough ❤️
Not to be rude but, just trying to help you out to sound more professional when you are talking about Anatomy. The median nerve enters the hand through the carpal tunnel, deep to the flexor retinaculum along with the tendons of flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus. (I am juat teasing you). awesome video. keep it up!
haha - glad you enjoyed the video. I'll go more into the anatomy next time ;)
Hello, good video.
When I ride my bike, after an hour my hands start to fall asleep. I was reviewing several things and bought some ergon ga2 fat. but I can't solve it.
When I bought the rockhopper they told me that my size was M, I'm 1.73 and the measurement between the legs is 77cm. Checking the specialized website it tells me that my size should be L with the measurement program they have on the website.
Could the numbness be because of that?
It could be due to the fact that on a smaller bike you can't open your chest to have a better posture for your neck on the bike or that you can't open up to offload your hands as well. Do you get numbness on the climbing or descents?
@@LizRideLife It happens to me after an hour of driving, for now I have flat terrain, and I feel that my hands get more numb when I have a headwind.
thanks for help!
@@alexBoblee It could be do to where you are generating your power. If you are pulling on the bars at all to get more power or if you raise your shoulders for trunk stability for the power, then it could be a reason for you having more numbness. esp with the headwind or when you have to work harder.
Does it happen when you have to put down more power consistently?
@@LizRideLife if it happens, and when I go on long outings. I normally wear long gloves, the other days I did a test without gloves and it improved a little. What also helped somewhat was putting the saddle forward. But when driving time passes, the numbness slowly begins.
If the gloves are too small, could that help the numbness?
You can try bigger gloves or just different gloves. Id say it is unlikely the main cause but it could be making it worse based on how you are holding onto the bars.
Also since shifting your saddle forward helped... Are you doing any strength training for core or deadlifts?
Same bike, same handlebar, I changed a pair of cheap grips to an Ergon GA2 Fat (I have big hands) and started having numbness. They are just too hard.
You might benefit more from the ESI Extra Chunky grips instead for the vibration dampening
Please send me hand numbness videos. Thank you !
"hand numbness" video links please
Hey! I'm revamping the videos right now so I don't have them available. I'll come back here and post up the links to them when they are ready. Sorry :/
left hand all the time.