Preventing Carpal Tunnel Syndrom in Cyclists

By Jen Adley

Carpal Tunnel Syndrome (CTS) is a condition that occurs when the nerves and tendons running through the carpal tunnel of the wrist become irritated and swollen. The carpal tunnel is a narrow passage in the wrist comprised of bones and ligaments through which nerves and tendons pass into the hand. When the wrist is overused, used improperly, or injured swelling of the tissues in the carpal tunnel compress the nerves and tendons. This can causes pain, weakness, numbness, tingling, and swelling in the hand and fingers.

Cyclists may be at risk of developing CTS due to the long hours we spend in one position, the road vibration and pressure from the hand positions we endure.

Fortunately there are some things you can do to mitigate this condition. If you are experiencing any of the symptoms above start with the following. If the condition persists see your doctor immediately.

1. Ensure that you have a proper bike fit- Positions resulting in your weight not being distributed correctly throughout the bike can put you at high risk. If your saddle is tilted downward this can put additional weight on to your hands.

2. Vary your position on the handlebars at least once every 15 minute- by changing your position you reduce the risk of compression. Avoid putting too much pressure from the bars on the carpal tunnel.

3. Wear cycling gloves- invest in a good pair that has a lot of padding or gel in the palm.

4. Use good handlebar tape- You may even want to install gel bar pads under the tape.

5. Switch to a carbon bar- Carbon fiber reduces road vibration. A carbon fiber handle bar may be just the trick.

6. Stay light on the bars- Keep a loose grip. Beginners suffer from CTS more frequently because they are less confident and grip the bars too tightly.

7. Bend your elbow- Keep at least a 10 degree bend in your elbow. This is dramatically reduces road shock. Keep arms and shoulders relaxed.

8. Hand and Wrist exercises- Perform these quick, simple exercises 2-3 times per day…

•  Isometrics: Make a loose fist and use the opposite hand to press against the clenched hand. Hold for 10 seconds with palm up, palm down, and thumb up.
• Wrist circles: Hold the second and third fingers up and close the others. Draw five clockwise circles in the air with the two fingertips. Draw five more counterclockwise circles.
• Stretching: Keeping hand open and wrist relaxed, press on fingers for 10 seconds up, down, and to both sides.

If you follow these guidelines you will decrease your risk of developing this often painful condition.

Jen Adley earned her BS in Biology and a Masters degree in Physical Therapy. She is a practicing board certified physical therapist for Body Pros Physical Therapy and  coaches athletes for The Sport Factory. She is licensed by USA swimming with over 10 years coaching experience. Jen has twice received an honorable mention ranking from USA Triathlon