How to Avoid Numb or Sore Hands when Cycling

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#cycling #roadbike #fitness

[@eduardolight4438]

as a beginner i have been suffering from almost all of these things. thank you for explaining the possible causes and symptoms as well. i now know a bit more what to expect from my upcoming bike fitting session. great videos, keep them coming pls

[@rebeccam2252]

Wish I had watched this sooner! Thanks, can't wait to try some of these tips!

[@davegee124]

thanks so much coach your a superstar. after watching your other videos on bike setup yesterday and this one it all makes sense . yesterday with MTB on the trainer it felt like my arms were constantly doing an inclined pushup..this morning with seat rearward and lower and cleats moved all the way back and 2 degrees inwards i can now take my hands off the bars without falling forward and zero weight on my hands and no knee pain...all last summer i suffered so much with saddle pain i was nearly in tears after a ride with my sitbones..57 years old and now feel super comfy. thankyou so much

[@BulletproofCycling]

Thank you so much for sharing David 👍👍👍

[@mancampovestiminvatam1281]

Those small adjusting experiments are most welcome on recovery week. That's the time when we are not in a hurry anywhere.

[@martyjoseph9507]

Love your presentation compared to a few other videos I've watched. I'm NOT a bicyclist. I'm in my mid fifties and only this year through great effort I'm covering about 60 miles per week on a $10 Chinese mountain bike that is 30 years old and one size too small, and 15 pounds too heavy. I'm having fun learning about each adjustment as i squeeze the most out of this bike until I find a better fitted one.

[@FloppyWaffle]

I'm not sure which is better, your advice or the accent but either way. I'll be watching more of these, thanks

[@BulletproofCycling]

Hahaha thanks

[@donaldrippetoe5246]

Hi Coach, I really appreciate the information in the video! My right hand goes numb quite often. Thank you for providing these tips I can try!

[@dinodaniel2237]

Great video Coach, could have really used your cycling knowledge back in 73 but ended up learning the hard way. Always look forward to your videos All the best!

[@BulletproofCycling]

Thank you Dino 👍

[@andrewline5340]

Excellent as always coach 👏 👍 thank you for sharing your knowledge and understanding with us top man 😁

[@BulletproofCycling]

Thank you Andrew

[@miriammulvey5252]

helpful information Thank you

[@DeanCleavenger]

you and your content is really brilliant. I appreciate you very much Coach.. Thank you! Looking forward to your next post!! :)

[@BulletproofCycling]

That’s very kind Dean 👍👍👍

[@markuskramer2666]

Great advice - very useful. Will try as suggested

[@BulletproofCycling]

❤️👍👍👍👍👍

[@cigarluv]

Best instruction coach, thank you very much.

[@BulletproofCycling]

Thank you 🙏

[@imperceptible2108]

Great video!

[@BulletproofCycling]

Thank you

[@charlieallen9647]

🤣"this cycling lark is a disaster for me" 😂 sums me up 😂😂😂

[@BulletproofCycling]

😂😂😂 thank you 🙏

[@subratogupto4606]

coach scott.......weight loss finger diet ........you had me cracking at that......... yet another great video.......... for me you are ........more than a cycling coach........you are cycling GURU...........

[@BulletproofCycling]

That is very kind of you. I actually used to do a lot of presentations and assist people with mindset training. It’s something I want to share with on KZbin (when I get better at making videos 😂) Ps The world needs the hand diet though 😂😂

[@PunjabiCyclist]

Nice video coach...

[@BulletproofCycling]

Thanks 🙏

[@martinhomer9720]

Great video, I am 5’11” and just bought or was sold a 58 trek sl 6 rd bike numb hands after an hour , I must try a few of your tips, Tks Martin.

[@BulletproofCycling]

Good luck!

[@luisrosario4710]

Salute KC good video 🙏👍🔥🇵🇷💯

[@BulletproofCycling]

Thank you 🙏

[@ratballs007]

Thanks !

[@BulletproofCycling]

👍👍

[@davidkwondesign]

Thanks coach!. I am excited on your next subject - how cleat position affects the body position. I haven't seen any video covering this! It seems like pushing the cleat back, it feels like it limits forward pelvic rotation vs push forward, i can rotate the pelvis but put more weights towards the front. I hope I can get some answers about this on your next video.

[@BulletproofCycling]

Everyone is different David and obviously bike geometry is different but I will keep things simple and hopefully help show you a few things

[@X41N3]

I had some handpain when I used a more fat oldschool foam grip. When I upgraded to ergon's ge1 evo factory something it disappeared. I also upgraded from a flat 600mm steerer to 700mm with 25mm rise and some backsweep along with an adjustable mtb stem. Really love the feeling of having my steerer high/sorta close to me for wheelies/bunnyhops

[@BulletproofCycling]

Excellent 👌

[@LEARNHOMEOPATHY]

very useful thanks_ moved my straight handle bar forward a bit as I felt curunched up-result;I went much faster! But numb hands Going to put it back! :)

[@BulletproofCycling]

I hope you find a solution 👍

[@stevehambley55]

All good tips coach. I've also heard the recommendation of changing your hood position to a more neutral position where your wrist isn't cocked up or down at an angle.

[@BulletproofCycling]

Yes they are easy to move 👍

[@donovanvaz3289]

Hi coach, enjoying your videos. I would also say that core strength is the key too. The reason we're loading so much pressure through our arms and hands is because our core can't hold us up. As a kid I could ride with no hands but now I can't. I was told it is because I don't have the core strength anymore.

[@BulletproofCycling]

yep you are right - lots of folks doing the intervals on the bike but not building the body posture strength off the bike

[@CoolGray7Man]

Hey Donovan, I just wrote a comment mentioning the core, get your bike in shape and your body in shape. Enjoy your rides!

[@cecilordono6326]

Love the humor and the accent 😄

[@BulletproofCycling]

👍👍👍👍

[@BenAroundo]

#7 keep changing the position of your hands periodically ( in training rides or races ) from tops, to hoods to drops. Movement keeps the blood circulation resulting in less or no numbness. I agree the #1 relief of numbness (as already mentioned) is a relaxed BRAIN ( attitude ), relaxed shoulders, arms and hand grip.

[@BulletproofCycling]

Awesome Aldo 👍

[@MMichiganSalveRegina]

Hi - new to cycling here. Loving watching your videos... super informative for me. I am working my way through some of your videos, but I notice that when I ride for ~1h30, my groin goes numb and my ring finger. I'm really thinking that this is due to the handlebars being too low, so I'm going to try some of the solutions here, but are the hands and the groin numbness related or are those two different issues of fit? If it matters, I'm a man.

[@Marqjosh]

Playing soccer many years ago I fractured my scaphoid and it became nonunion so never healed without surgery involving bone from my wrist and a screw. Due to that I have a a serious lack of flexibility in my wrist. Definitely overloading my hands but the wrist starts to ache after about 20 miles. What should I try first to help out? Awesome videos by the way 🙌🏼🙌🏼

[@theresonly1robin]

Great video coach! My numbness only occurs on my left hand (I always drink with my right hand), it's in the 4th and 5th fingers and medal palm\wrist and it only happens on rides over 3 hours long. Given that I'm not experiencing any problems on my right side, from your advice I should just try to relax my left hand and stop the arm from locking out? Any other suggestions are very welcome! 🙏👍🏻

[@stuartfreedman6854]

A coach told me a long time ago, that when riding the hoods, to stick out my baby fingers. Seems to "force" a more relaxed grip without having to think about it.

[@BulletproofCycling]

Yep that’s a good reference point 👍👍

[@jeffjensen4532]

Great video! Question: So I've finally got my bike 'dialed in' as far as being comfortable, which allows me to go for longer ride without neck pain or numbness in the hands. I ended up raising my stack height, turning over my stem to raise the bars up...subsequently had to go with a short stem as well. I have ridden on this set up for about a year now and have lost weight and have greater fitness now. I am now going to purchase another lighter bike. My issue is that when I did all of the adjustment to a shorter stem for comfort and such, I felt I lost a little in how I like how to steer the bike...nobody like a short stem after all, right???? When buying a new bike, should I buy a smaller frame than what I have now, but make up for the difference in a longer stem length, height, and reach???

[@ricksands9810]

Hi Coach, great video about three weeks ago. I did a 39 mile ride on my new gravel bike, my thumb and forefinger are slightly numb for about three weeks. I haven’t been riding during that time. I thought I had the bike dialed in. I had previously done much longer rides without any problems. I had switched the stem to 70 mm 17° and also got riser handlebars. Any suggestions on how to rehab my hand and what I should do with my bike. Thanks.

[@JosephDowski]

Hi Scott, would love to get your take on the Coefficient RR handlebars. Ian Boswell is running them. They're not cheap but boy do they look comfortable!! #savingmymoney

[@BulletproofCycling]

Will do Joseph - they look amazing. I’ll get my hands on some 👍

[@stevemullin1195]

I use jones h bars on my touring bike instead of the flat bar that came with it. Also reduced my 100mm stem to 60mm stem to reduce the reach. My bars are 660mm wide...still have some numbness. Having a pro bike fit on the 10th to iron out issues so I can ride in comfort on long tours.

[@BulletproofCycling]

Good luck 🤞

[@bendmadio]

My last try at this, change the height of the bar, hopefully it'll go away, thanks coach

[@BulletproofCycling]

👍👍👍

[@csmcghee830]

I’m still trying to figure things out. I’m on my third bike now. The first one was a 75lb single speed with the saddle set as low as it could go. I got my third bike set up so I’m not getting knee pain from being too low but I’m not sure if I fixed the pressure issue on the hands or not. I usually wear fingerless gloves with it now to put a little bit of a barrier between my hand and the handlebars but I haven’t ridden enough since I switched bikes to really get a sense of what works.

[@stacynewton5662]

What about round bars Vs flatter bars?

[@craigschray4486]

You gotta hide those classified documents in your garage. 😂

[@BulletproofCycling]

😂😂😂

[@christianrodriguez3531]

Thumb and index-middle finger numbness has always being a huge issue for me while riding, livin in a place where you are either climbing for hours or descending fast loss of braking fingers sensibility it's a big safety issue. I tink it is caused by too long of a reach, my next bike will be smaller.

[@BulletproofCycling]

Thanks for sharing Christian 👍

[@seryozhasteve]

Terrific real world advice as ever. I suspect my hand pain comes from over use of heavy mobile phones and gets exacerbated when cycling. Anyway, I’ve followed the advice and now have a very comfortable seat position, no knee or hip pain (despite my arthritis) and shoulders are finally comfortable, again, despite recovery from operations on both to manage the arthritis. What am I doing wrong, could my handlebars be actually too high? I have a +6 Degree stem and a Ritchey ergo handlebar that adds 15mm rise to the bar tops, could that also be a factor?

[@BulletproofCycling]

It could be but difficult to tell - just check the angle it creates through your wrist. Try different positions and see if one is more easier regarding the pressure.

[@alexBoblee]

Hello, good video. Do these tips also apply to mountain biking? Since after an hour of driving my hands start to go numb.

[@BulletproofCycling]

Yes it does! There are a few tweaks but the basic concepts can help

[@mikek7053]

Great video, what about numb toes?

[@BulletproofCycling]

Yep it's a big issue and can be linked to shoe type - pedal system - cleats - weather - clothing and circulation (I am running a poll at present that you may have already completed - shoes/feet is highest issue at present)

[@markfromtinder9616]

This apply to us mountain bikers too?

[@barrybarry5803]

The pain in the hands is caused by the stress and strain the shoulders are subjected to. Next time you ride take note of the downward pressure in your shoulders... can't see the forest for the trees!!!

[@99cya]

i did a bikefit and afterwards i did two longer trips. one over 5 hours and the other a bit less. all felt fine. just a couple weeks after that my bikeshop had to replace my gearing and as a consequence also changed the shifters etc. after that i went on the same 5 hours ride and after about 3 hours i felt some numbness in the little finger and ring finger of my left hand. not so much with the right. it wasnt too bad but i can still feel it a little bit the day after. i feel a bit gutted. that replacement of bike parts just one shotted my bike fit. now im experimenting a bit with the shifters etc. i hope i can fix it again.

[@BulletproofCycling]

I hope you can 👍

[@georgeskinner2474]

I have a vintage road bike and also a MTB with front shocks (used on rough pavement, not single track). My hands don't get numb as much as just feeling like they have been beaten on the fleshy parts of the lower palm. My hands are starting to sting in those areas. I wear padded gloves, have tilted my saddle up a bit more, lowered tire pressures and try to keep my hands relaxed with bent elbows. All to limited effect. I ride about 3 hours 3 or 4 times week. I don't really understand the comments about engaging my core. I'm a 68 male, 5'11", 155 lbs. and perhaps I am supporting too much weight with my arms. I can't imagine trying to lock up my belly while riding so my arms don't bear so much weight while bent over. Is that really what is suggested as correct riding technique?

[@BulletproofCycling]

If you get a chance then just send an email over. I’ll create a video message for you 👍

[@prawhn]

What about foot numbness!? I love my cockpit stay lower because of sprint & overall look on the bike...! I know it's not smart but... should think about adjusting my setup again. Thx,

[@BulletproofCycling]

Foot issues may stem from saddle height and cleat positioning but I see a lot of people with tightness in their feet. Make sure you use something to ease the pressure - even rolling the arch of your foot with a hard ball can help 👍

[@rodspodar8500]

I understand a proper fitting helps but does riding over bad roads for 3 hours cause hand problems when riding a road bike?

[@Gledii]

Hi Coach. I believe i got all the position angle measures within the acceptable ranges. I still get a slight pain/pressure on the outer part of the hand close to the wrist bone. i tried to lift the hoods a little but then my wrists angle are not right. do we have to put our wight around the "fatty" part of the hand (the one close to the thumb) holding the hood? I´ve seen several information about wrist angle but none about how we should properly grab the hoods and most important, how the weight distribution in the hand should be. any tip on this would be great...cheers

[@BulletproofCycling]

Sorry to hear you still have issues - we are different and what works better for each person is trial and error. You want to make sure you don't over extend that wrist angle as that will cause issues for almost all folks. If you are climbing and comfortable with hands on the bars then yes - use heal of hand and gently wrap fingers - you should just glide the feel of your hands so you have enough safe control but not over gripping - good luck

[@Gledii]

@@BulletproofCycling i might have found Jesus ;P. i was doing the Mummy test wrong. i thought that my reach was to long and i moved my seat way to close to the steam. now i pushed back untill i could realease my hands from the bar and still have control. 1 hour riding and no pain. i was simply puting my hands down on the mummy test and not moving much the torso as well, so now it seems that all the measures are making sense...

[@OldHunters]

my handlebar is 400mm wide and my shoulders are also the same width. Would i benefit from a shorter width?

[@pskonejott2568]

go for it. my shoulder is 420 but using 380

[@anubis1196]

Does all this still apply to a hybrid? Just got back into cycling and get sore and numbing but only in my right hand, I want to sort this issue as I'm doing this for fitness and to lose weight, so any advice would be really 👍

[@BulletproofCycling]

It should👍

[@DISCOhooch]

3:10 i looked 3 videos (2 2021, 1 from 2022) Aert ride on 172.5 mm cranks.

[@BulletproofCycling]

His bike that auctioned on their website had 170mm cranks. I shared it on my livestream. I was very surprised as I would have thought he was at least 172.5.

[@DISCOhooch]

@@BulletproofCycling Yea, will see when season start.

[@tomekkruk6147]

I don't get it, sometimes i get that numbness sensation in my hand after riding for an hour (on a gravel bike and i do a lot of gravel riding) and sometimes, after riding for two, three days in a row, with bikepacking bags filled with stuff and riding pretty much all day long with little breaks every now and again it feels fine. And all that on the same bike.

[@BulletproofCycling]

I am actually shooting another video about numb hands tomorrow 👍

[@muax000]

cannot move little to middle finger well...not much strength left

[@BulletproofCycling]

Sorry to hear this

[@CoolGray7Man]

Hey Coach, luv your videos! Most people blame their bike setup and it's true that the bike should be setup to your body geometry, I've learned this over the years. I've been riding for over 30 years, yup I'm over 50. I see a lot of riders, some new, some who have been at it for awhile who are overweight with a weak core not being able to keep their upper body off and over the handlebars, putting pressure on their hands. Spare tires should be in your saddle bag not around your stomach, I give them credit that they are out there riding, it's a beautiful thing. But they should be thinking what is causing this; my bike or me? Get your bike in shape and GET yourself in shape, enuf said! Remember . . . Justridethebike.

[@BulletproofCycling]

Thanks Les - couldn’t agree more buddy. Stay safe and keep riding 👍👍👍👍

[@Dreadfoool]

That "viagra angle" is hilarious! 😆😆

[@BulletproofCycling]

Could be a t-shirt coming soon 😂

[@Dreadfoool]

@@BulletproofCycling I want some of that!

[@Barrygee]

Can stack height cause saddle discomfort?

[@BulletproofCycling]

Yes - high or low it will change pelvis changes but only if extreme

[@BulletproofCycling]

Yes - high or low it will change pelvis changes but only if extreme

[@anielyantra1]

Great explanations! I think emulating racers is a really dumb idea. It is not sustainable especially for the average everyday rider. Advertising is very misleading. The bike industry has gone crazy with this carbon/disc tech. 80-90s MTB steel bikes are still the best. Funny thing....Gravel is going back to the geometry of the 80-90s MTB. That should tell you something...? The relaxed geometry is better on the hands too.

[@sarina5352]

😂😂😂😂😂😂❤️❤️❤️❤️❤️❤️❤️

[@stuartfreedman6854]

The belly will cancel out all the other measures.

[@BulletproofCycling]

I am sure you can reduce it Stuart 👍👍👍

[@stuartfreedman6854]

@@BulletproofCycling Thanks man. At 68 it becomes more and more of a challenge, but I will keep at it.

[@fredbecker607]

@@stuartfreedman6854 at 65 and 60lbs over, it sure isn't easy. How I long for the good old days. Could eat anything and no exercise and still not gain weight.

[@stuartfreedman6854]

@@fredbecker607 Indeed. I remember eating lunch with a shovel! 50km a day just burned it right off. Ahh 35 years ago...