How To Stop Getting Numb Hands On The Bike

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Have you ever had numb hands while cycling? It can be VERY uncomfortable. So if you join us in saying yes, then you're in the right place! In this video we are going to give you our top tips for preventing numb hands!
Welcome! 0:00
Hand position 0:20
Bike setup 1:19
Gloves 2:21
Relax! 3:07
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Have you experienced numb hands? ✋
Let us know in the comments how you prevented it! 💬
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Опубликовано:

15 июн 2024

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Комментарии : 180

@gcn Месяц назад

Have you experienced numb hands? ✋👇

@Jari1973 Месяц назад

The more weight you can put on your hands.. the faster you are..

@spacedriver496 Месяц назад

I have a problem with tingling hands when cycling. Do you have some recomendation on this :)? Thank you.

@SLALOMBRUNO Месяц назад

Yes, but bike fitting helped to reduce it, and the training and did some of your tips. Nice video 👌

@BoogieMan568 Месяц назад

I use compression gloves under my cycling gloves on a long ride🙂

@andreirlmeier Месяц назад

ohh yes

@saksham5829 Месяц назад

You can also add core strengthening here. A strong back and abs also help with comfort and balance

@gcn Месяц назад

Great point! What do you do to help strengthen your core?

@CrookDanny Месяц назад

I know you’re right, but I also feel personally attacked 😂

@saksham5829 Месяц назад

@@gcn Conditioning exercises for the core in the gym or park. Without weights works just fine

@Ramon314 Месяц назад

Abs?

@brun4775 Месяц назад

This should be the main point, unless numb hands are caused by cold weather. Your weight should be fully supported through your seat with your core holding your upper body up, not from leaning on your bars with your hands.

@christocan4710 Месяц назад

Missed a very important tipp. Direct from my hand surgeon. Dial the levers inwards. Simple. Much better angle at the wrists.

@richardmiddleton7770 Месяц назад

Correct! Also don't angle them up too much. Hoods horizontal or just slightly up is best.

@stevekelly6544 Месяц назад

Makes you more aero too-

@PixelVibe42 Месяц назад

This! I broke both my hands and both wrists last year, and angling in the hoods slightly (yep I also race crits 😥) is necessary for me now. But it was an immediate fix for hand pain!

@MggW Месяц назад

This is a really interesting point and contrary to the UCI rules. Perhaps an area for GCN to research into?

@PixelVibe42 Месяц назад

@@MggW Depends how much you angle them in. I think here we're talking about a few millimetres for physical reasons, not for aero gains that cause unsafe riding.

@shavedheadwonder Месяц назад

I take an old tube and wrap it around my handle bars before I put the bar tape on works great for me and no numb hands!

@rah4981 Месяц назад

I've installed apehanger handlebars on my road bike. Voila, no more numb hands.

@jaycamp2364 Месяц назад

I've found that a major cause of numb hands on long rides is that my core strength weakens allowing more torso weight to fall down towards the bars. Initially, I can maintain an aerodynamic position without any hands at all. But in a short amount of time my core tires forcing me to use my arms to hold me up. Two hours later I 'm moving my center of gravity back towards the seat which starts another problem, aching butt!

@gcn Месяц назад

Have you done strength conditioning to help your core muscles?

@jaycamp2364 Месяц назад

@@gcn Oh yes. But never enough of course. We all ponder many things while turning pedals on endless quiet roads. Arm and hand aches is one. The other is causes of saddle sores. One that never gets talked about is that our bums are great the first hour. Then it starts to hurt. It occured to me years ago that the main reason is the first hour I have enough strength to "float" on the seat. The forces of pushing down the pedal is just enough to raise me up off the saddle. "Floating". Then as the ride progresses and depending on our fitness we reach the point that we end up with 100% of our weight on our bum. I reach this point really fast when I ride with family or friends at a much slower pace. Even riding on a crowded greenbelt. You can't push down hard enough to achieve the float cause you go too fast. I'm 100% sitting on seat from the get-go. I get so sore, so fast when I go slow. Perhaps that's why I love hill climbs?

@kovie9162 Месяц назад

Wear padded gloves, change your hand position often, don't grip too tight, make sure that you're fitted correctly on the bike. And maybe don't ride on cobbles.

@davezzzz172 Месяц назад

Funny, you never see GCN presenters wearing gloves, unless it's cold.

@graphingwhale4585 Месяц назад

@@davezzzz172 Just preference, I suppose.

@kovie9162 Месяц назад

@@davezzzz172 Which, being the UK, it usually is. But I always wear them regardless of weather. But as much for sweat and in case of an accident as for vibration and numbness.

@geoffreyhoney122 Месяц назад

Great tips Manon, Conor and Hank! Love the content! I used to get ulnar neve issues riding long rides on my Kona Sutra Touring Bike. Because I was an registered clinical massage therapist, this was a profession threatening problem. I took to covering the tops to the hoods with closed cell foam and covered that with black hockey tape. That 'solved' the problem but only recently did I clue in that my bars were ridiculously wide for my shoulder width. My shoulders are quite narrow, such that I need a width many women would be comfortable with. I switched to narrower radonneuring bars and then got a shorter, more upright stem and that REALLY solved the problem. Solved the pinch in the base of my neck too!

@micko5664 Месяц назад

After suffering from numb hands a lot, I fitted a suspension stem. It was like night and day, the difference it made.

@kennethborland9541 Месяц назад

Crazy as it may seem, on century rides I carry a second pair of gel padded gloves. When numbness sets in, I put on both pair of padded gloves and the relief is grand. Worth the wee bit of warmth and wee bit of weight.

@gcn Месяц назад

That's a good tip, why don't you wear them from the start though?

@kennethborland9541 Месяц назад

Adjusting position and using one pair, I'm good with the one pair for the first 50 to 75 miles. Then, if needed, the second pair are added.

@kokonanana1 Месяц назад

@@kennethborland9541Get thicker bar tape.

@ianstewart8301 Месяц назад

In GCN history, I posed this question to the tech channel when Matt Stephens was hosting. Loved when he answered my Q. I saved it too. Great advice

@situ202 Месяц назад

Really helpful

@donaldoutterson3071 Месяц назад

I just installed handlebar shocks and love them. They were advertised to reduce hand numbness by 38%, but in my case, they reduced numbness by 100%. I also raised the handlebar with an extender and have always worn gloves. The comfort is amazing. Ride on!

@Blitzer00979 Месяц назад

People always talk about reach being too long and drop too low, but if the bars are too high or too close, that can also make you prop more weight on the hands. Seems counterintuitive but could be the case.

@Timinator257 Месяц назад

I switched from alu to carbon aero bars and it helped immensely. Carbon absorbs some vibration but the wide flats are just wonderful. Easton EC70

@richardwest4212 Месяц назад

Using a Powerball Gyroscope before and after the ride I find help reduce numbness. Also help strengthening too.

@richardmiddleton7770 Месяц назад

I was suffering from this for quite a while and strangely I raised my saddle and rotated my bars/levers down so the hoods were more horizontal. This create more of a saddle to hoods drop but strangely I don't get numb hands anymore! I might also add I stopped upper body strength training and lost around 5kg which would obviously help as well. All the above combined helped but I do think that raising my saddle allowed me to push the pedals harder and more efficiently to 'prop' up my upper body. If you think about it the pros have very slammed stems, very light torsos AND they can push the watts needed to keep the weight off their hands.

@JoeyKlu Месяц назад

It should also be mentioned that if numbness occurs and continues in the hands with sustained forward flexion at the shoulders regardless of any of these tips (especially if you continue feeling that numbness in other daily activities accompanied with upper back and neck pain), you should have a doctor or sports medicine specialist have you tested for thoracic outlet syndrome, which is when the nerves or blood vessels passing under your clavicles to your arms are getting pinched off.

@gigglingchicken8444 Месяц назад

Getting back to your weekend campsite in the mountains as the sun is about to set, cracking open a beer while cooking a few steaks over the fire, medium rare with my friends and my pups.

@NZWozza Месяц назад

Good video after the distance riding one. I am guilty of gripping too tight sometimes. Also find that if I have been riding flat bars (MTB) and haven't used a drop bar bike in a while, it takes a few rides to adjust. As a gravel rider, I did personally find going from 700c to 650b helped my hands on some of the corrugated stuff.

@gcn Месяц назад

That's interesting! Do you think it's the big rubber in 650b that helps with your hands?

@phoffen3829 Месяц назад

For me it was a longer bike reach, combined with slightly shorter cranks, and a different saddle. This helped me HUGELY No idea which one was key!

@bengt_axle Месяц назад

It is the position of the hips that will determine how much pressure is on the hands. Further back behind the BB will cantilever the upper body and reduce the pressure on the hands. Therefore, if the distance between the saddle nose and the bars INCREASES by sliding back the saddle, it can actually reduce the pressure on the hands. This is why many pros who want a low position and also ride a frame that is smaller than recommended by manufacturer, have a 32mm offset seatpost. I think the current trend towards very narrow bars can also make it worse, as it causes the shoulders to roll inwards. In the first few minutes of the video it sounds like Manon's brakes are rubbing. Perhaps it is something else or another bike.

@greigs9384 Месяц назад

Red Shift kitchen sink bars! Sorted.

@tomgruitt6563 Месяц назад

Yes!

@Traildude193 Месяц назад

Yes

@swites Месяц назад

I had sore wrists and numb hands back in the late 90's when I first started riding 270km a week on my old commuter bike on rough coarse chip NZ roads (plus higher tyre pressures than we ride today). Buying some "body geometry" specialized gloves in the early 2000's with the padding in the right places designed for just that solved the issue, and no issues since.

@andyshaw5378 Месяц назад

Nice video as people will start riding outside as the warms weather comes. Whenever that is 😂😂

@corvis2456 Месяц назад

Серж Расклад, спасибо за переводы!

@elizabethpoley6882 Месяц назад

What about adding a suspension stem to help absorb more vibrations from the road?

@mommamooney Месяц назад

I struggled with numb hands. Not great for braking! A proper bike fit was a game changer. After shortening my stem, he also taught me to move my hand position, engage the core, and showed me gloves that are specific to relieving pressure on the nerves that go numb.

@CptnKremmen Месяц назад

Similar to double wrapping; I have gel inserts under my bar tape.

@philchevrier Месяц назад

Relaxing your hands/grip is by far the most important tip here.

@Whitehawkvisionfilms Месяц назад

Love y'all! I get numb hands, but worse I have arthritis in my base thumb joint and riding the hoods now is miserable. Is there any attachment to the hood bar that could help alleviate this? I built out the width of the bar with the extra bar tape, but really need a bar attachment that will run to the top of the hoodtop at a 45 degree angle and allow for me to rest on the palm more and not entirely on the base pad of the thumb joint. Thought I would ask???

@steverob5 Месяц назад

I found that my winter gloves were a little too small and were digging in to the skin between my fingers which ended up making my fingers feel numb or gave them pins and needles. As soon as I pulled my gloves just half a centimetre up, feeling started coming back to them again.

@Paul66Videos Месяц назад

Also consider adjusting saddle position fore/aft to ensure your torso is balanced on the saddle as much as possible so as to reduce the weight on your hands.

@rbonn3880 Месяц назад

My hands suffer more on the bike than any other part. Some of it I chalk up to arthritis, but remembering to shift positions and optimizing my setup makes such good sense.

@gcn Месяц назад

Shifting positions can help - how do you find riding with arthritis?

@chrisscott8362 Месяц назад

@@gcn I find it problematic. My left hand hurts from old injury arthritis. So I tend to put more weight on right hand. Right hand then goes numb because of the added pressure there. Chaos is a circle.

@belowthehill Месяц назад

Arthritis slowing me down too. I got some relief with a pro bike fit that shortened my reach by moving the saddle forward and using a much shorter stem. But also need to change hand positions frequently and maintain a straighter back and bent elbows.

@chrisscott8362 Месяц назад

Good lookin Elite Wheels!!

@gcn Месяц назад

thanks!

@ThomasGlynnJr Месяц назад

Biggest difference for me was upsizing my gloves. I went from a large to an extra large and even a 2x. This dramatically reduced the numbness. Far more than bike adjustments, etc... By the way - I comfortably wear large gloves for every other activity that requires them...

@philspencelayh5464 Месяц назад

I've been riding with flat bars for the last 50 years, only hand problem I've had is cold fingers in the winter, can't rember having touble with the drops but that was a long time ago.

@graemejwsmith Месяц назад

Bike setup - you missed where the hoods are along the curve of the drops. If you live on the hoods - You have to get relaxed with your wrist not cocked UP or overreaching DOWN when on the hoods. That comes from hood position along the curve. AND Handlebar width and/or rotating the hoods in to prevent wrist cocking OUT or IN. Now - if we could just help my old arthritic left wrist where I broke it years ago! My above fit tips made all the difference - but you also need to keep it warm and consider a THIN elastic wrist support if the wrist is compromised.

@johnstrac Месяц назад

Fair play to Manon riding on the tops with riders in front, she must trust Hank and Connor more than I trust my co-riders.

@marknethercoat3314 Месяц назад

For my numb hands (right one especially after an impact fractured wrist 4yrs ago) is to vary position of hands as often as I can - Works wonder

@wykydgt Месяц назад

I have a continuing issue with my left hand going numb, but, I have two arteriovenous shunts left over from when I was undergoing dialysis and they can cause a small bit of decreased blood flow. I just left my left hand fall to my side and shake it out.

@brannmacfinnchad9056 Месяц назад

Also, instead of double wrapping the bars, install gel pads under the tape. It can help a lot.

@user-ve3gh5xg9q Месяц назад

Forward Man🔥on 🚀☺️

@ianprice9563 Месяц назад

My left hand (only) gets numb - well, thumb, index and middle fingers. Right hand is fine. It’s exactly the same on both bikes and on the indoor trainer (Smartbike). I’ve concluded it’s something physiological to do with my left hand, but I’m new to all this, so I’m guessing really.

@izi941 Месяц назад

You can also get numb fingers from holding the hoods or handlebar too loose…happens more on gravel/bumpy terrain.

@darrengreen7906 Месяц назад

CINELLI make gel filled, self-adhesive pads, that you place before wrapping the bar tape. They act as little shock absorbers. I have them on my drops. Definitely helps a bit.

@darrengreen7906 Месяц назад

Redshift ShockStop, has a range of products that should be worth looking at if you are "comfort tuning" your ride and do not mind the, reasonable, added weight.

@gcn Месяц назад

Do you find on ling rides they make a big difference?

@darrengreen7906 Месяц назад

@@gcn yes

@darrengreen7906 Месяц назад

~ £5 from Amazon uk and other outlets.

@davidburch3863 Месяц назад

I keep my elbows lower and bent instead of straight arms and it seems to help.

@TheAttyjace Месяц назад

After adjusting my saddle and now i am seated in such a way that i am holding an "ab crunch" while riding, i no longer experiemce numb hands

@gcn Месяц назад

Have you had to work on your core strength?

@jacksonbangs6603 Месяц назад

I found that wearing padded cloves reduces capentunle in my hands. Another thing that gloves are good for is keeping your hands from getting sunburned.

@alistaircassidy Месяц назад

It isn't numb hands that have been a problem for me but rather really sore hands, possibly for days afterwards, particularly in the joint between the thumb and forefinger. Again, I think it was from too tense a grip. Loosening my grip and moving the saddle back ever so slightly did seem to help.

@mymotiecom Месяц назад

Clapping intermittently. Of course you'll seem a bit odd, but clapping does it for me on long rides.

@gcn Месяц назад

Just look like you're cheering yourself on 🤣 Whatever gets you through the ride!

@Trissb1988-- Месяц назад

clap for numb hands.

@EdPrice-cz6fu Месяц назад

I'm surprised there's no mention of tyre pressures. Ive cured my numb hands (caused by rough riad surfaces) by dropping the PSI. Took a few rides to get it right without running too low, but its a super quick fix. You're welcome- enjoy...

@CazzaJen Месяц назад

Whats on the down tube of Mannons bike??? Is she on an electric bike???

@biggils8894 9 дней назад

Numbness is blood flow problems. I’ve had the same bike for 25 years in my early 30s could ride for hours, at 58 same bike same posture now getting numbness in my hands and feet from just 20 minutes of riding

@alexgraves6842 Месяц назад

I installed TT bars as a place to rest my hands when the numbness starts.

@brianrichards350 Месяц назад

Put that 28mm tire on the front..reduces the high frequency buzz from chip/seal roads.

@gcn Месяц назад

Interesting! Would you go any wider than 28?

@pheel.the.fletcher Месяц назад

@@gcn32s are nice 😎

@dpugh39 Месяц назад

I suffered terrible with numb hands so I put 30mm tyres on with 60psi. No more numb hands for me 👍(26mm old tyres)

@rcrosby9 Месяц назад

Left hands has been going to sleep for decades and nothing I’ve tried can prevent it. Seems like it comes from my armpit - like something in that area is punching off blood flow. Right on cue about 1.5 hours into a ride I get the numbness, lots of swing and shaking it out and I can fix it, but it is annoying. Wish I knew what causes it.

@AnthonyStJames-yn8nr Месяц назад

I find that applying two layers of bar tape makes your bars extra cushy and lessens the soreness in your hands, it also keeps your bars safer during drops and crashes. I won't recommend it for riders with small hands though. Pair that with good gloves with thick palms, say goodbye to numb hands. I also would recommend learning to ride hands free. Yes, it is dangerous, but do it sparingly and if the situation permits.

@fa1coner Месяц назад

Or you can do the ultimate hack/bodge and after some nerve issues, I had to have surgery to have my ulnar nerves rerouted where they pass over my elbows. Which resulted in the side effect of not having my hands go numb on the bars anymore!😂

@ridercanada1 Месяц назад

I got numb hands this year for tje first time after changing my bar tape. I have big hands (not as big as Connor) so ordered 5mm bar tape. That should do tje trick.

@gcn Месяц назад

ah nice! Let us know how you get on!

@steverhysjenks Месяц назад

what is the container on the bottom of Manon's bike downtube?

@CazzaJen Месяц назад

I wondered that too 🤔.... is it a battery? Is Mannon on an electric bike??

@steverhysjenks Месяц назад

@@CazzaJen I don't think so, I don't think they would want a battery located there, not the same level of protection from the road.

@PhilOsGarage Месяц назад

I find numb hands a far bigger problem on my older bikes with 25.4mm bars, and never get them on my modern bike with an integrated cockpit which is far more ergonomic

@kentwong3818 11 дней назад

Do this on the turbo: if you take your hands off and can’t keep them on your hips safely without falling forwards, then your bike setup is wrong. You’ve got way too much weight being loaded on your hands

@zeez4178 Месяц назад

Memory foam palm pad mitts

@user-np5dh8cu9p Месяц назад

The right type of bike for you can put you in a more comfortable position. This could be a gravel, endurance/touring, or even comfort or cruiser bike. Still not comfortable? Maybe find a trendy old school banana bike!

@SY-ve5qm Месяц назад

I don’t have numb hand but a numb finger (right index finger to be specific) recently during indoor rides…will see if this happens for outdoors when it is warm enough 😅

@gcn Месяц назад

Interesting! On flat or drop bars?

@SY-ve5qm Месяц назад

@@gcn drop bars

@lbx5359 Месяц назад

I find that mitts can be uncomfortable due to poor fitting/weird hand shapes. For me, the fingers bunch up especially around the base of the thumbs, or I size up and my palms are floating inside...

@thulelemoreki Месяц назад

My left hand shoulder turn to hurt after a long ride. Why is this the case?

@fredhercmaricaubang1883 Месяц назад

How about preventing numb nuts after riding a long while?

@earlllego2116 Месяц назад

my whole hand doesn't get numb but my pincky always get numb when 50km+ ride and i always drink water idk what is the problem

@danstefanson2302 Месяц назад

I don’t know how people ride without gloves - I sometimes have three pairs on and my hands are still cold - even in the hot summer month I wear full fingers!

@davidslater6672 Месяц назад

Bars too wide is a sure way to produce numbness in the hands. Ideally your wrists should be straight and inline with you arms when on the hoods and drops

@deathbymidnight13 Месяц назад

Hanks saddle position has got me a bit perplexed.. not sure it's safe running it that far forward on the rails

@gcn Месяц назад

Hank's going to do what Hank's going to do 👀

@mihakorosec7327 Месяц назад

Hi, where to buy under frame bag which girl bike have?

@gcn Месяц назад

Hi! that is actually a special product designed for the bike from Orbea! It is the OC Aero Toolbox TB01PP. Cheers 👍

@michelleharnett1351 Месяц назад

I suffer from terrible carpal tunnel. Numb hands would be an improvement, lol.

@lemeneid Месяц назад

Myself I get numb hands wearing gloves but totally fine when I don't wear gloves. But the other problem is I have sweaty palms and it gets slippery without the gloves :(

@theburntginger Месяц назад

As a tall person, I only trust Conor on this discussion. My saddle is so high because my legs are long. Those handlebars look 8 miles away. How do tall people NOT put too much weight in their hands???

@gcn Месяц назад

How extreme if your bike position? You find a more relaxed bike allows you to sit more comfortably

@jonny9071 Месяц назад

Same, I ride an XL bike with the saddle at its limit. I end up riding with just my fingers on the bars after they start going numb, it's inevitable. Either the hands go numb or my bollocks do, so I sacrifice the hands.

@theburntginger Месяц назад

It always felt extreme seeing how much higher my seat is compared to my bars but seeing Conor's seat height compared to his bars, I feel like I have it relatively dialed in. My problem is likely that my instinct is to lock my shoulders and arms which is something I'm working on. And then I got called out in a gravel race because when I shake my hands out it looks like I'm pointing at a hazard. Oops, sorry person behind me.

@nelsonhibbert5267 Месяц назад

Never waste a numb hand. Get it down your shorts.

@wspmjw Месяц назад

#askgcntech Can a pair of padded cycling gloves help to mitigate numb hands while on the bike?

@gcn Месяц назад

hi! they sure can, they can help prevent ulnar nerve entrapment! Cheers 👍

@JohnLumapaskeith Месяц назад

I use to get numb hands but, after riding a while, it stopped.

@exothermal.sprocket Месяц назад

Don't I know what tired hands are like, riding a motorcycle at 80 mph for 600 miles against a stiff diagonal wind without cruise control.

@lafamillecarrington Месяц назад

Not suitable for the bikes shown in the video, but a suspension stem might help on long rides.

@nerigarcia7116 Месяц назад

ride a unicycle

@SY-ve5qm Месяц назад

Drop bars

@DMurdock Месяц назад

Manon sounds like she's talking in the middle of Paris Roubaix.

@zedtony8110 Месяц назад

Double wrap always but riding single wrap bars. What no carbon bar.

@kenhartman5218 Месяц назад

I find it odd that none of the GCN presenters use padded cycling gloves? Everyone I know and pro riders use them. Since the GCN presenters don't do anything unless they get an endorsement, I can only assume they haven't sold the glove rights?

@jameslee-pevenhull5087 Месяц назад

Nose of your saddle is pointing down. This lets your upper bodyweight roll forward. You should be able to ride sat up, no-handed.

@02wrxRally Месяц назад

Talk to a physical therapist. I'm married to one so I'm maybe biased, but "bike fit" is something like 10% components and gear and 90% physical fitness and flexibility. Engaging your core, focusing on posture, stretching to keep it all loose, and strengthening supporting muscle groups to keep your body working in sync without overcompensating (like too much wrist strain because you use your arms and hands to help support what your weak core isn't holding up on it's own) is the key to comfort on the bike. Also look at Manon's wrists in most of this video. Angled and putting pressure on the joint where the blood flows through. I bet she needs to move from hoods to flats and drops a lot to keep from going numb. Makes sense with a track history where shorter stints in the drops is how she trained, and without focusing when she's speaking to camera she lets her wrists go slack. That's not a bar width or reach issue, that's a rider attention to where they are engaging their muscles issue.

@burtmabel545 Месяц назад

At 1:52 Hank you need to wash your bike.

@gcn Месяц назад

consider him told!

@paulsolon6229 Месяц назад

Some good info You miss three pts Get aero extensions, put weight on forearms and off hands Relax your face, focus on your face often when you rise Relax there. No grimacing. Relax face, let it hang down Then automatically your hands relax too Several times an hr ride no hands for approx 30 secs. to a few min Shake out arms. Breath and relax face.

@paulsolon6229 Месяц назад

Ride not rise

@Timinator257 Месяц назад

Try running with a few less PSI.