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Sheila wrote:
"About three
or four months ago the outside of my right wrist started to get sore after bike
rides, and it's not getting better with time. My left fingers are also going
numb."
Mark’s reply:
Might be a compressed ulnar nerve. You should see a doctor if it persists.
My wife had a similar problem, and her fingers were still numb 3 months after
CAR6. Professional therapeutic massage helped quite a bit, but an ounce of
prevention is worth a pound of cure.
I agree that bike fit is paramount, but
bar-ends and gloves can help, too. A professional fit is a good investment, and can
actually be cheaper than the trial-and-error method. That said, here's a list of things to
try:
Bar ends for Hybrids
& Mtn Bikes:
Don't wait, get
some. Easy to install and can be had on sale for as little as $9. The more handlebar
real-estate you have the better, and you should use it all on a long ride. Switch
hand positions frequently. I like the 'long' L-bend variety that curves around in
front. Not only do you get more hand positions, but you can use them to get into an aerodynamic
position for headwinds and down-hills.
Gloves: A must, and they
must have sufficient padding in the right places. Specialized has a "Body
Geometry" glove that is supposedly designed specifically to reduce pressure on the ulnar
nerve. Hype or hope? You be the judge. I found that gloves with gel padding reduce vibration and make my hands happier on long
rides.
Riding position:
1) Don't use a death-grip on the bar. Loose
hands, arms, and shoulders make you a better shock absorber and reduce neck fatigue. You
actually have better steering control with a relaxed grip than a tight one.
2) Do you often lock your elbows when you
ride? Your arms should be bent slightly at all times. If they aren't, it's often a sign
that your weight is too far forward and/or the distance between your saddle and handlebars
is too far. Correcting this may require several adjustments, or even a new stem.
3) Check your saddle tilt (front-to-back).
Most people are happy with a perfectly level saddle, but some prefer a slight nose-up or
nose-down tilt. Tilting the saddle nose up will help transfer more of your weight back
onto the saddle, but may cause friction in sensitive areas. Tilting the saddle nose down
helps reduce pressure on those sensitive parts, but can put more of your weight on your
arms and hands. Make any saddle adjustments in small increments and road test thoroughly
before going on a long ride.
Ride more, hurt less!
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