Diagnosing the cause of numb hands is often akin to finding the source of a rattling bicycle: it can have a myriad of possible causes that can only be traced through a process of elimination.
Hand numbness is typically attempted to be resolved by wearing cycling gloves or by trying different tapes or grips. If that doesn't work we could try a different handlebar width or get a deeper fit on the bike.
If any of these options can fix the problem, they are all missing an often overlooked factor that could be the source of numbness and tingling hands while driving: the neck.
Causes
In the era of "text collar“A condition of stress in this area of the body caused by a forward head position and rounded shoulders from looking at phones and devices all day, many of us spend time in this compromised posture, leading to muscle imbalances.
To keep things simple, the muscles in the front of the neck, responsible for flexing the neck, are stretched, and the muscles in the back, responsible for extending the neck (scalenes) are "tight."
The scalenes They are a group of three muscles that run vertically along the side of the neck. If they're tense, it can have a direct effect on the network of nerves that run through them, the brachial plexus. This network is responsible for the nerves that run through your arm, so if you experience hand numbness, it could be from having a stiff neck.
Tension or a knot in those muscles can compress the nerves to the hand, causing numbness or tingling in the fingertips. Address the trigger points, more commonly known as 'muscle knots', massage, self-massage and stretching can help release pinched nerves and decrease or completely eliminate numbness or tingling.
To relieve tension and knots in the scalenes, stretching, self-massaging, and strengthening the deep neck flexors can correct forward head posture.
How to prevent?
Hand discomfort is usually caused by improper bike fit. But poor driving technique also plays a role. Holding the bar in one position for extended periods of time is a surefire way to make your hands and fingers feel like an electrical current is running through them.
use of gloves
Not all bike trails are created equal and some routes may be bumpy. Vibration from riding a bike can be one cause of numb hands. While riding hard and especially when there are bumps, you may grip the handlebar more tightly. Vibration and grip can affect the nerves in the hand.
Padded cycling gloves are an easy way to take some of the pressure off your hands. Not only do they add padding to help prevent your hands from getting numb, but they can also protect your hands while driving. In addition, they provide more grip to ensure that the hands do not slip off the handlebars.
hand position
Road bikes with drop handlebars have three hand positions. Switching between these will help alleviate and even prevent numbness in your hands.
- Brakes: This position gives us access to the brakes and gear levers without being such an aggressive position. Most riders spend the majority of their ride on the top of the handlebars.
- Curved part: This position is usually used when descending for better control of the bike. It is only recommended for short periods of time because it strains the back and neck.
- Up: This position is most often used to relieve pressure on the back while driving at lower speeds. You don't have access to the brakes from this position, making it potentially dangerous to ride on top for long periods of time.
Double tape on the handlebars
The tape also helps with grip and shock absorption. When going over a bumpy road, the handlebar tape should help absorb vibration that your hands would otherwise feel. If the tape is worn and torn, we must replace it so that it can do its job properly. The more we can reduce vibration and impact to the hands, the better.
Another technique is to double wrap the handlebars with duct tape. In fact, pro cyclists often double-wrap their handlebars when they know they'll be riding on a known bumpy road.
If the bike doesn't have bar tape, we'll want to make sure the grips are comfortable and have good shock absorbers.
proper wrist position
It is important that the wrists do not bend when gripping the handlebars. They have to be straight with the forearms. The nerves start in the wrists and arms and travel through the wrist to the hands. The flexion of the wrists may be what is causing a nerve to get pinched.
Fit the bike well
A true bike fit can help you ride faster, feel more comfortable, and keep your hands from getting numb. Proper bike fit will differ from rider to rider as it depends on multiple factors including age, height and even riding style.
There are a number of things we can modify on the bike that can be attributed to hand numbness. One of these is the saddle. Since we want the seat to be nice and level. If the nose of the saddle points downward, we will put unnecessary weight on the hands, wrists and arms.
Other adjustments that may help include raising the handlebars, adjusting the stem length, moving the seat back, lowering the seat, and repositioning the shifters and brakes.
Exercises to avoid numb hands
Here are three exercises you can do to stretch, massage, and strengthen your neck muscles to get rid of hand numbness for good. You will need a chair and a massage ball. You can use whatever you have on hand, like a lacrosse ball, baseball, massage ball, or even just your fingertips.
scalene stretch
Begin by sitting in a chair with good posture. He places his right fingertips on the left side of his head. He looks up and with his right hand gently guides his neck to the right as if he were letting his right ear fall on his right shoulder. You should feel a stretch on the left side of your neck. Hold this stretch for 20-30 seconds, then repeat on the other side.
Release of the scalene trigger point
After you've stretched your scalenes, continue with trigger point therapy, which is a form of self-massage. This technique involves the application of gentle, sustained pressure on tight muscles or muscle knots.
Begin by locating the scalenes by looking up, tilting your head to the side, and feeling the bulging muscles of the neck with your hand. The muscles you are looking for are the same ones where you felt the stretch before. Feel along this muscle for any tender or tight areas. When you find one of these areas, use a ball or even just press down with your fingertips to gently compress the area. Hold this pressure on sensitive points for 20 to 30 seconds. Repeat in the other side.
Deep Neck Isometric
Once you've relaxed the scalene muscles, it's time to work on strengthening the muscles that run vertically next to the windpipe, known as the deep neck flexors. Strengthening these muscles will help relieve tight scalenes by correcting head posture.
Since the neck flexors are always stretched, it's a good idea to strengthen those muscles to help mitigate the effects of forward head posture.
Begin by lying on your back with your knees bent, neck relaxed, and chin tucked as if you are trying to get a double chin. Try to completely straighten the back of your neck and press it against the floor. From this position, gently apply pressure to push the head and neck toward the floor. You should feel this in the musculature on each side of the windpipe, the deep neck flexors. Hold this pressure for 30 seconds. Repeat five series.