Carpal Tunnel Syndrome in Cycling – How to Avoid Pain

Two cyclists in front of vineyards. Focus on GP1 Evo bike grip from Ergon.

Carpal Tunnel Syndrome in Cycling – How to Avoid Pain and Numb Fingers. In our article, we show you how to ride pain-free. Read here!

Carpal Tunnel Syndrome and Cycling – How It Impacts Your Wrists and Hands, and Ways to Relieve the Pain

Carpal Tunnel Syndrome (CTS) is a common condition that occurs when the median nerve, which runs through the wrist’s carpal tunnel, becomes compressed. This narrow passageway, formed by bones and connective tissue, houses the median nerve and several tendons. When inflammation, swelling, or other factors narrow the tunnel, pressure on the nerve can lead to symptoms like pain, tingling, or numbness in the fingers – typically in the thumb, index, middle and part of the ring finger. If the ulnar nerve is also affected, you may feel discomfort or tingling in the little finger and part of the ring finger.

Hand with animation of where the nerves run through the wrist.

How Does Carpal Tunnel Syndrome (CTS) Develop?

Although cycling itself is not a common cause of Carpal Tunnel Syndrome, riding a bike can aggravate CTS symptoms due to the consistent pressure on the wrists and hands. As Dr. Kim Tofaute, a sports scientist and ergonomics expert at Ergon points out, in cycling, wrist bending is a primary aggravating contributor. Factors like poor posture, imbalanced loads and vibrations can also contribute. Tofaute notes older people (40+) are more frequently affected by Carpal Tunnel Syndrome.

Dr. Kim Tofaute holds Ergon GP1 handle on model of one hand.

How Does Carpal Tunnel Syndrome Manifest?

When the median nerve becomes compressed in Carpal Tunnel Syndrome, it affects the thumb, index finger, middle finger, and part of the ring finger. Symptoms can vary from mild tingling, discomfort, and numbness in the fingers to more intense pain and even loss of function – which can directly affect braking and shifting. For cyclists, poor hand positioning or improper wrist alignment can worsen these symptoms.

Two people examining an anatomical model of a hand showing muscles, tendons, and bones. The model is used to explain hand ergonomics.

How is Carpal Tunnel Syndrome Treated?

Treatment for Carpal Tunnel Syndrome varies depending on the severity of the symptoms. In mild cases, conservative approaches like rest, wrist splints, and anti-inflammatory medications can provide relief. For more severe cases, where symptoms persist or worsen, surgical intervention may be necessary to relieve pressure on the median nerve and restore function. Please consult a medical professional if you require treatment for Carpal Tunnel Syndrome.

  1. Conservative Treatment::
    • Wrist Splints: These are designed to keep the wrist in a neutral position, helping to reduce pressure on the median nerve and alleviate symptoms.
    • Medications: Over-the-counter pain relievers like ibuprofen can help manage pain and reduce inflammation.
    • Physical Therapy: Targeted exercises to strengthen the hand and forearm muscles, along with stretches, can help reduce pressure on the nerve and improve mobility.
    • Cortisone Injections: In more severe cases, corticosteroid injections can help decrease inflammation and swelling in the carpal tunnel, offering significant relief.
  2. Surgical Treatment (Carpal Tunnel Surgery):
    • Healing time for Carpal Tunnel Syndrome depends on the severity of the condition and the treatment approach. For mild to moderate symptoms treated conservatively, improvement can often be seen within a few weeks to months. After surgery, recovery usually takes several weeks to a few months. While many patients experience immediate relief from pain post-surgery, it may take some time for full hand strength and function to return. Physical therapy can help speed up the recovery process and improve overall hand mobility.

How Long Does it Take to Recover from Carpal Tunnel Syndrome?

Healing time for Carpal Tunnel Syndrome depends on the severity of the condition and the treatment approach. For mild to moderate symptoms treated conservatively, improvement can often be seen within a few weeks to months. After surgery, recovery usually takes several weeks to a few months. While many patients experience immediate relief from pain post-surgery, it may take some time for full hand strength and function to return. Physical therapy can help speed up the recovery process and improve overall hand mobility.

How Can I alleviate wrist and hand pain with Bike Adjustments?

An ergonomic bike setup and correct riding posture are critical to alleviating wrist strain and hand pain. Here are some tips to reduce discomfort and avoid injury:

1. Bike Fitting: 

A professional bike fitting ensures your bike is perfectly adjusted to your body. Focus on adjusting the handlebar and saddle height to maintain a neutral wrist position and prevent excess pressure. If you’re not ready to invest in a professional fitting, the Ergon Fitting Box is a cost-effective tool that helps you make the necessary adjustments for a more ergonomic setup. It’s designed to optimize comfort and performance, without the high price tag of a professional fitting.

Presentation of the contents of the Fitting Box Touring

2. Handlebar Height and Angle:

A low handlebar places more weight on your hands and wrists, which can increase the risk of discomfort. Raising the handlebars slightly can help shift some of the weight off your wrists and reduce pressure. You might need to adjust or replace the stem to achieve the correct height. Additionally, the backsweep (backward bend of the handlebar) can make a big difference. A handlebar with a greater backsweep can help improve wrist angles and relieve pressure on your hands. For added comfort, the Ergon GC1 grip is designed specifically for handlebars with backsweep, helping to prevent wrist strain and finger numbness during long rides.

Ergon Fitter adjusting the handlebars during an indoor bike fitting with the Fitting Box.

3. Grips or Handlebar Tape:

Cyclists often bend their wrists too much, which can lead to strain and discomfort. Ergonomic grips from Ergon help prevent this by providing a larger, more supportive surface for your hands. For instance, the Ergon GP1 Evo grip is designed to position your hand ergonomically once properly adjusted, reducing wrist strain. For road cyclists using drop bars, Ergon offers cushioned handlebar tape and BT Orthocell Pads, which help alleviate excessive pressure on the palms, providing extra comfort and support during long rides.

Hand includes Ergon GP1 bicycle grip, mounted on touring bike.

4. Change Hand Positions:

To prevent strain on your hands and wrists, it's important to regularly switch hand positions while riding. This helps distribute the pressure more evenly across your palms and reduces the load on your hand and forearm muscles. Use grips that encourage a neutral wrist position to minimize stress. Ergon's GT1 grip is a great option, as it allows four different hand positions, giving you flexibility and reducing the risk of discomfort or injury during long rides.

Close-up of the Ergon GT1 bike grip on a touring bike.

5. Keep Wrists Neutral:

Avoid bending your wrists too much while holding the handlebars. A straight wrist (neutral position) helps reduce nerve tension and minimizes the risk of strain or discomfort during your ride.

6. Take Regular Breaks: 

Take regular breaks, especially on long rides. This helps reduce wrist strain and allows all involved structures, including muscles, to recover.

Man and woman at a round table looking at a map during a break. In the background are two touring bicycles.

Carpal Tunnel Syndrome – Still Cycling?

You don't necessarily have to give up cycling if you have Carpal Tunnel Syndrome, but it's crucial to listen to your body and take steps to prevent further strain. Dr. Kim Tofaute recommends paying attention to both active and passive elements while riding. "Rest and relaxation through regular breaks is essential, as is changing hand and arm positions while riding," says Dr. Tofaute. Shaking out your arms occasionally and incorporating balance training into your routine can also help.

On the passive side, make sure your bike setup is correct with ergonomic grips, correct handlebar and seat height and a comfortable riding position. If you're already experiencing symptoms, wrist splints or braces can offer additional support while cycling, helping to protect your wrists from further strain.

Summary: Cyclists should keep the following points in mind:

  • Take Symptoms Seriously:
    If you experience pain or numbness in your hands, it’s important to take a break and give your body time to recover. Pay attention to your sitting position, as well as the ergonomics of your handlebars and grips, and make corrective adjustments if needed.
  • Prevention Over Cure:
    Prevention is key when it comes to Carpal Tunnel Syndrome. Regularly changing hand positions, and ensuring your bike is properly fitted to your body can help you avoid problems before they start.
  • Proper Warm-Up and Stretching:
    Warming up and stretching your wrists and forearms before and after cycling can improve mobility, reduce muscle tension, and help prevent injury. Incorporating stretching into your routine can keep your hands and wrists in better shape for the long haul.
Hand encloses Ergon GP2 bicycle grip.

Conclusion

Carpal Tunnel Syndrome is a common contributor to hand pain and finger numbness, particularly in sporting activities that place significant strain on the wrists. However, with the correct bike setup, ergonomic contact points, and regular breaks, you can minimize the risk and maximize comfort. By taking the proper precautions and making smart adjustments, many cyclists can continue to enjoy their rides without letting Carpal Tunnel Syndrome get in the way.