Wrist Pain When Cycling

Cycling is an incredibly varied pursuit - cycling can cover nipping to the shops on your bike or tackling a stage similar to one you would see on the Tour de France, riding bikes for long periods of time, or riding bikes designed for speed and performance can lead to discomfort - such as wrist pain. Understanding the common causes of wrist pain when cycling and how to minimise them helps ensure your cycling experience remains positive and pain-free.

Below, we run through some of the most common causes of wrist pain when cycling:

Poor Handlebar Position

Your handlebars might be too low, too high, or too far away, causing you to overstretch or put excess pressure on your wrists.Keep an eye out for a new guide we are going to put out, covering how to find the right handlebar position.

Improper Grip

Gripping the handlebars too tightly can cause strain, while a loose grip might lead to instability and extra stress on your wrists. If you find you are gripping your handlebars too hard, it might be that you need to invest in a new set of grips to allow you to ease your level of grip.

Extended Riding Periods

Long periods of cycling without changing hand positions can lead to fatigue and strain on the wrist joints and muscles - unfortunately there’s not much we can do abou this one, sometimes it boils down to a little bit of conditioning.

Incorrect Bike Size

Riding a bike that doesn't fit you properly can cause you to compensate by putting more pressure on your wrists.

Road Vibrations

Continuous vibrations from riding on rough surfaces can lead to wrist discomfort.

Lack Of Core Strength

An underdeveloped core may cause you to lean too heavily on your handlebars, increasing the load on your wrists.

How To Alleviate Wrist Pain While Cycling

Check Your Bike Fit

Ensure your bike is the right size for your body and adjust the handlebar height and reach if required. Each bike will have an approximate size guide which you can refer to.

Change Hand Positions

Regularly switch your grip and hand position to prevent strain on any one part of the wrist. Handlebars with multiple different riding positions, such as drop handlebars - offer the easiest way to swap out hand positions with ease.

Use Padded Gloves

Many cycling gloves have padding built into them in key areas, protecting the hands - wearing gloves with padding helps in absorbing vibrations whilst doing a good job of reducing pressure on your wrists.

Handlebar Padding

Adding padded tape to your handlebars can also help minimize the impact of road vibrations, much in the same way that padded gloves do.

Strengthen Your Core

Engage in regular exercises that build your core strength, so you rely less on your wrists when riding. There’s plenty of core exercises which are perfect for the off season.

Relax Your Grip

Keep a relaxed hold on your handlebars. It should be firm enough to maintain control of the bike at all times, but not so tight that it causes tension. This is particularly is important when mountain biking, when it can feel like some of the trails have you gripping on for dear life!

Rest And Recovery

Take breaks during long rides to give your wrists a rest. Stretching your hands and wrists whilst taking these breaks can also help relieve tension. Keep hydrated with an eye on your cycling nutrition to avoid cramps, aches and pains in all areas of your body.