Numb Hands While Cycling? (A Simple Approach to Fixing)

Sore or numb hands while cycling?

This is a very common problem for all cyclists but in particular road cyclists. The reason being, there is typically more weight forward on the bike and this causes numbness, tingling, or even soreness in hands for many. So in this video today, I am joined again by Neill Stanbury, the expert bike fitter who provides a detailed overview of why this happens and a simple way we can stop this from happening.

#numb #hands #cycling

[prestachuck]

I've been fitting cyclists since 1987. I have been to multiple training programs (including a popular motion-capture system) and received certificates for completion of their methods. Yet, the one common error that I see in most fitting methods is too much emphasis on KOPS. Too many fitters are still being taught that KOPS is an absolute neccessity. They treat it as gospel. I've come to believe that knee of pedal spindle or knee over end of crank is a place to start from and nothing more. The fore/aft balance of the rider's torso by way of positioning the saddle and therefore the pelvis is critical. Every now and then, I push the saddle forward to set one of my own bikes up centering around KOPS just to see what happens. My hands, arms, and neck get far too much pressure every time. Then I push the saddle back, and life is easy again. Excellent video, my good man.

[mannysamaniego]

Have watched the entire series of videos. Having gone through multiple fittings (none worked), I took some of Neill’s tips and applied it to my bikes: seat height, cleats position (Speedplay), different saddle. Trial and error (and some pain), but happy to report, got it dialed pretty darn good. First thing I noticed, the weight is not longer on my hands. More balanced on the bike. Neck pain, gone!!! I have more energy on longer rides and recovery is much better. Thanks for the videos!!! It really helped me.

[duathlete]

Good analysis. I'm a big guy and triceps start to blow out after only 10 miles or so. Over 30 years I've experimented with everything possible and no relief. Another aspect that effects weight on the bars is the gear(s) you typically push. The more effort on the pedals the lighter the weight on the bars. If you spin a lot, you'll have more weight on the bars. Push harder gears and you lighten the load. Going uphill lightens my weight on the bars because of the amount of force I'm using on the pedals.

[richardrogers]

Informative video, and I think there are some factors you could consider:
- Twisty roads, bad pavement, riding in traffic, and riding in a large group of amateur cyclists lead to increased hand pressure on the bars
- Shorter rides < 3 hours with very good conditions (straight roads, good pavement, no traffic) leads to a good posture and less weight on your hands
- Longer rides lead to fatigue of the back muscles, leading to more weight on your hands
- Being concious/self-aware of the pressure you're placing on your hands, and using your core to lessen the load helps
- Riding seated up hill lessens pressure on the hands
- Riding out of the seat puts pressure on the hands

The balance test is very good.
I have found that frame geometry and core exercises (stretching, plank, etc) have a major impact on pressure on the hands.

[joegamas]

Dear Cam and Dr. Neill
I just really wanted to reach out to you to thank you for all the educational videos that you continue to share with the community, I just wanted to share my personal gratitude and with this comment to let you know how much you have personally helped me, I am new to the cycling world so I had no idea why my hands were getting numbed ? my wrist were killing me ?my quads were so tight ?and why I had so much pain on my left knee? or a clue as to how to really set up your bike ? 95% of this issues have been taken care of and fixed thanks to your knowledge and passion for the sport, I just really wanted to thank you for everything that you do for all of us we greatly appreciate it, thank you and keep up the awesome, amazing work, have a very blessed day

[Annekromhout]

Hi, I'm a hand therapist with a love for cycling. Numbness in cycling is something a passion subject for me.
One thing I missed in this video (not necessarily the solution, that was great, but more the explanation) is the ulnar nerve. Yes the Median nerve can be an issue but the ulnar nerve is actually more often compressed in cycling. A compression of the ulnar nerve is actually called Cyclists Palsy as well. The angle of the elbow when cycling also causes stress in the ulnar nerve along the medial epicondyl.
I think it is important to differentiate the various complaints people can experience (whether it would be a median/ulnar nerve issue of distal/proximal compression). Something that can help in that regard is localising the compression and seeing what sensation issues arise further on in the nerves' pathway. It's a great indicator where to start looking for bike fitting or posture adjustments.

[andrewdavis]

Watched this video yesterday, adjusted my cleats from the advise. Wow!!!! Much less numbness in my right hand, better engagement of thigh, gluteus, less knee pain. And conquered the 4 hills on my short 36k route, without getting out of the saddle, and I was quicker.

[herryswastika]

Ride without hand, elbow lock.. now I know why my hand are always numb once the ride exceeds 40km. Will try to focus on torso now. Thank you sir

[stewstube]

I often used to get numbness in my hands mountain biking regardless of how tightly I gripped the handlebars. This turned out to be due to tightness in the neck!

[dmitrijvladimirov]

"Twitchy apparatus". So accurate. Specially in the side wind.

[airgead]

This series on bike fit are pure gold!

[milanb.]

This is really well explained. I believe this to be the best video on the subject on the whole of Youtube. Thank you Cam, thank you Neil!

[chrisslater]

The guys a genius. Imagine being that knowledgable about anything! Kudos mate

[michael]

Great video. I encountered an additional reason.. when first starting out on a road bike I had no idea about gloves an just picked a pair that looked good to me. The bike shop didn't query what I was after or whether it was suitable and long story short I had selected MTB fingerless gloves. The gel padding on these was in different positions across the middle for flat bar bikes compared to road bike bars & hoods. Consequently by the time I would finish a decent ride the outer sides of my hands and outer two fingers were so numb and weak the did not even have the strength to lift a coffee cup. Only after a while I mentioned this problem and a buddy beside me pointed out that I was using the wrong gloves. Changes gloves, no problems. Only now on rides ~100km do I find some numbness and fatigue in the hands and I would put that down to loading more weight on the front end which is happening more towards the back end of a long & challenging ride. So for newbies with this problem, also check that you have purchased the correct glove type.

[Johan-vkyd]

A Spinning class led by a road biker, where I was allowed to have the same bike, fitted with my own saddle, for every session, helped me a lot with body balance on the real road. Indoors, I wasn’t distracted by every other factor that riding in traffic sends, to interfere with your body awareness.

[b-manz]

Great info: Pilates technique that engages the very lower abs which can happen separately to the breathing muscles in the stomach is a key to this. If you can engage this muscle the position on the bike is really strong and a rider doesn’t need to hold themselves up by their hands.

[VincentJGoh]

I never had this problem on my old (cyclocross) bike, and now that I've got a new one I've struggled with this, even though I tried to set things up similarly. But with slow seat height/angle/cleat adjustments, it's starting to get better. I'm happy that this video came up so I can see exactly what else to do to fix this.

[johnberry]

On *mountain bikes, * this problem has been *completely solved.* For a few months, I had the "numb palms" problem, so I went to my local Bike Shop, and they had *the perfect* solution. There is a company that sells *special Hand Grips* that feature *an enlarged Palm Area.* The enlarged Palm Area results in Hand Grips that look like WINGS, however, when you realize HOW MUCH *pain* THEY ELIMINATE, you _RAPIDLY_ become a FAN of Oversized "wing-shaped" Hand Grips. Alas, this solution _only works for_ *mountain bikes, * in that they have *straight, * "long-horned" shaped Handle Bars.

[wylandr]

This bike fitter has so many useful tips and insights. Big fan!

[michaelblume]

I changed my bars to the ENVE Aero flaired bars, slightly narrower than my shoulders. Flaired bars are much more comfy for my wrists on long 4-5 hour rides.