Your wrist has started aching on rides, maybe with tingling in your fingers or soreness when you grip the brakes. On a bike, your hands and wrists take a share of your weight and every bump in the road. A few changes to your bike and how you ride can help you keep cycling while your wrist settles.

Why cycling can affect your wrist

When you lean forward on a bike, part of your body weight rests through your hands. If your handlebars are low or far away, more weight goes through them. Holding the bars with your wrists bent back or to the side, gripping tightly or riding on rough roads can all add to the load.

Pressure on the heel of your hand can also press on the nerves that run into your fingers, which is why some cyclists notice tingling or numbness. This usually eases once the pressure is reduced.

In most cases, the wrist is irritated rather than damaged, and settles with a few changes.

Changes to your bike

Some changes to your set-up can take weight off your hands:

• Raise your handlebars, so you sit more upright.
• Bring your handlebars a little closer, so you are not stretching forward.
• Check your saddle is level, as a nose tilted down tips more weight onto your hands.
• Angle your brake levers so your wrists stay straight when you reach them.
• Try ergonomic grips with a wider platform for the heel of your hand.
• Use padded gloves or thicker bar tape to soften bumps.

Small changes, a few millimetres at a time, can make a noticeable difference.

How you hold the bars

How you hold on matters as much as your set-up:

• Keep your wrists straight, in line with your forearms, rather than bent back or to the side.
• Hold the bars lightly, rather than gripping tightly.
• Keep a slight bend in your elbows to absorb bumps.
• Change hand positions often, especially on drop handlebars.
• Shake out each hand in turn on quiet, safe stretches of road.

Using your core and legs

A little support from your trunk muscles means you lean less heavily on your hands. Sitting back slightly on the saddle and letting your legs take more of your weight can help too.

Adjusting your rides

While your wrist settles:

• Ride shorter distances, and build up gradually.
• Choose smoother routes, avoiding cobbles, potholes and rough trails.
• Take breaks on longer rides to rest and move your hands.
• Use your gears to avoid hard braking or pulling on the bars on climbs.

If you ride off-road, smoother trails and softer suspension settings, if your bike has suspension, can ease the jolts through your wrists.

Indoor cycling

An exercise bike often has a more upright position, so less weight goes through your hands. You can also sit up and ride with your hands off the bars for short spells.

Reading how your wrist responds

A mild ache during or after a ride that settles within an hour or so is usually fine. If your wrist is sorer the next morning, or tingling lasts after you get off the bike, make your next ride shorter or try more of the changes above.

Gentle movement

Moving your wrist gently during breaks and after rides helps stop stiffness building. Something to try:

• Open your hand wide, then make a gentle fist.
• Gently bend your wrist up and down.
• Turn your palm up, then down.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength

As your wrist feels easier, gentle strengthening helps it cope with riding. Something to try a few times a week:

• Grip squeezes. Squeeze a soft ball or rolled-up sock for a few seconds, then let go.
• Wrist curls. Rest your forearm on a table, palm up, with your hand over the edge. Holding a light tin, slowly lift and lower your hand.

Strong shoulders and upper back help you hold your position too. If you would like to follow along, VIDA has short videos of shoulder squeezes and back lifts you can use at your own pace.

Building back up

As your wrist settles, you can gradually bring back longer rides and rougher routes. Your VIDA pain check-in is a good way to keep track of how your wrist responds.

What to take away

• A low, stretched position puts more weight through your hands.
• Raise your handlebars and keep your wrists straight on the bars.
• Hold the bars lightly and change hand positions often.
• Padded gloves and wider grips can soften bumps.
• Choose smoother routes and build back gradually.

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