STRENGTHEN YOUR HANDS
WHAT ARE THEY?
The five metacarpal bones, one for each finger, articulate and project from the top row of the carpal bones to form the hand/palm. The distal forearm bones (ulnar and radius) articulate with a complex of eight bones (carpal bones), to form the wrist.
HOW DOES IT WORK?
During cycling the main roles of your hands are to grip the bar and, along with the wrists, support your upper body. Depending on the riding you’re doing they may be needed to change gears or grab bidons.
WHAT GOES WRONG?
Spending time with your hands in the same position and/or excessive loading through your upper body can cause overuse injuries of the joints, tissues and nerves around the wrist, primarily due to compression and hyperextension of the wrist. Compression of the nerves is common in cyclists and manifests as tingling, numbness or pain through the hand and fingers.
When a cyclist falls they’ll often make contact with the ground with an outstretched hand or directly onto the knuckles. This impact has the potential to fracture bones in the wrist and/or hand. If you sustain an impact injury see a doctor. An undiagnosed/ mismanaged wrist fracture can lead to degenerative issues, one being death of the bone.
HOW TO FIX IT
A good bike fit is a great start. Moving the front end up and/or away, or moving the saddle back can distribute weight more effectively. Tilting handlebars forward/backward can help achieve a more comfortable and less compressive position for the wrists. These changes may also offer a more relaxed position on the bike, avoiding the need to excessively grip the handlebar.