Overcoming Numb Hands | Essential Advice for Cyclists with Road Cycling Academy
Source: Road Cycling Academy Youtube Channel: Overcoming Numb Hands | Essential Advice for Cyclists
Video Overcoming Numb Hands | Essential Advice for Cyclists with Road Cycling Academy
Video Overcoming Numb Hands | Essential Advice for Cyclists with Road Cycling Academy YouTube Channel.
Overcoming Numb Hands | Essential Advice for Cyclists
Understanding Hand Numbness in Road Cycling
Road cycling is a fantastic way to stay fit and enjoy the great outdoors. However, for some cyclists, hand numbness can be a frustrating and painful issue. Whether it’s due to a heavy upper body, poor peripheral circulation, or carpal tunnel entrapment, hand numbness can affect a cyclist’s performance and overall enjoyment of the sport.
The Importance of Thoracic Extension Stretches
One of the first steps to addressing persistent hand numbness is to focus on upper back thoracic extension stretches and neck extension stretches. These stretches are aimed at promoting thoracic extension, essentially straightening the curvature of the spine. By doing so, the space in the thoracic outlet, where vascular and nerve structures are located, can be cleared open, allowing for better circulation and nerve flow.
Exercises for Shoulder Mobility
In addition to thoracic extension stretches, shoulder mobility exercises play a crucial role in clearing the neurovascular bundle. By improving shoulder mobility, cyclists can reduce compression and alleviate hand numbness originating from the shoulder area.
Self-Massage for Forearm Muscles
For cyclists experiencing hand numbness, it’s essential to address the flexor group of the forearm. Chronic tightness in these muscle groups, often associated with prolonged sitting and typing, can contribute to persistent hand numbness. Self-massage using a tennis ball or any suitable tool can help cyclists loosen up these muscles, promoting better circulation and reducing nerve constriction.
Prolonged Extension Stretches
After addressing the flexor group of the forearm, cyclists should engage in prolonged extension stretches. These stretches involve straightening the arm and pulling the fingers back, holding the stretch for 30 to 60 seconds at a time. By doing so, cyclists can alleviate nerve constriction and enhance overall hand mobility.
Upper Limb Nerve Stretches
Another effective technique for addressing hand numbness in road cycling is to perform upper limb nerve stretches. These stretches involve holding the arm at a 90° angle with the wrist extended, then extending the arm down. By rhythmically stretching the nerve along its pathway, cyclists can promote better nerve flow and reduce hand numbness.
Getting Sun on the Hands
Just like the feet, the hands’ capillary beds benefit from exposure to sunlight. Cyclists are encouraged to get some sun on the backs of their hands, ensuring that the capillary beds receive adequate sunlight for proper temperature regulation and circulation.
Other Remedies for Persistent Hand Numbness
For cyclists still struggling with hand numbness, other remedies may prove beneficial. Cold showers and ice bars can help with peripheral vasoconstriction, improving perfusion in the extremities. Additionally, consuming more fish and shellfish rich in DHA Omega-3s can play a role in addressing hand numbness.
Consulting a Neurologist
If all else fails, cyclists experiencing persistent hand numbness should consider consulting a neurologist and undergoing a nerve conduction study. This study can determine if there is a blockage at the median nerve, leading to carpal tunnel syndrome. If diagnosed, a procedure known as nerve debridement may be recommended to alleviate the blockage and improve hand numbness.
In conclusion, for road cyclists dealing with hand numbness, addressing posture, promoting mobility, and exploring various remedies can significantly impact their comfort and performance on the bike. By incorporating these techniques and seeking professional guidance when needed, cyclists can overcome hand numbness and enjoy their time on the road.
The opinions expressed in this space are the sole responsibility of the YouTube Channel Road Cycling Academy and do not necessarily represent the views of CicloNews.
