Numbness while cycling starts to get intense after you've put a lot of miles on your bike during the summer. As a chiropractor and avid cyclist, I too get tingling in my left hand at about mile 5 if I am not smart about my form. I have a history of neck pain and a history of neck injury. It crops up the most during cycling season and reminds me that the discs in my neck are not as healthy as I would like.
Here are several strategies you can use to help your numb hands wake up.
The right bike is really important. It took years for me to drum up the courage to drop a thousand dollars on a bike. It was the best $1000 I have spent. I feel so much more comfortable on it and moving my hands and arms and back to a couple different positions allows me to ride longer and more comfortably. If you are getting neck pain while cycling, you will be best served by a bike with a carbon fiber fork to absorb impact and going with a more upright bike vs a road bike. Don't forget the bike fit, it's vital to your bike working for you.
Most importantly with your form, you do need to keep a slight bend in your elbows and keep your shoulder blades back and down. Do not lead with your chin.
One trick I have learned with my own hand, once the numbness begins-put my hand behind my back for 30 seconds to stretch the front side of my shoulder. It relieves the numbness and brings the feeling back. I also ride with padded gloves and replace my grip tape each year. For those with shoulder injuries, you can also buy accessory pads to provide more shock absorption through the handlebars.
When I get home, any friend of mine will tell you, I am immediately stretching. It doesn’t take me 20 minutes, I know my problem areas and do two or three stretches for each area as soon as I get off of my bike. I target my hip flexors, glutes and lower back. I feel dramatically better when I am done and am not as stiff the next day as when I forget. I also picked a tip up from a yoga instructor I know that helps open up my chest and stretch my arms. I get a broom stick and put it behind my shoulders and pull down on both ends and let everything stretch and open back up. It really helps my posture and I use it even when I am not cycling.
On top of this, I find the chiropractic care I receive weekly invaluable in keeping me at my peak activity level. I have been getting regular weekly chiropractic adjustments since I was 16. I can say with 100% certainty that without regular adjustments with my chiropractor I would be relegated to eating Cheetos on my couch and watching endless amounts of Netflix. I am incredibly grateful for the active healthy life that chiropractic care has allowed me to have. While I mention it at the end of this article, it is probably the first step in ending or at least managing the numbness and neck pain you have while cycling.
We are always here to help you feel better and stay active. You can book online here and learn more about our office at https://www.activefamilychiropractic.com
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