How To Relieve Nerve Pain In Arm While Cycling: 14 Methods [DIY]

14 Methods To Relieve Nerve Pain In Arm While Cycling [6 Prevention Tips]

The longer the ride, the more pressure applies to the nerves. This pressure on the nerves can result in numbness or tingling in the palm and fingers. Sometimes, the hand muscles that receive energy from these nerves can weaken when the symptoms of numbness and weakness occur.

Change hand positions on the handlebars frequently. Adjust your bike for a more upright position, taking pressure off your hands and wrists. Raising the handlebars can help redistribute pressure.

In this blog post, I will discuss the best methods to relieve nerve pain in the arms during cycling and the best ways to prevent arm pain while cycling.

Key Takeaways:

  • Because of the pressure applied, long cycling rides can result in nerve pain, numbness, or tingling in the palms and fingers.
  • Changing hand positions on the handlebars, adjusting the bike for a more upright position, and raising the handlebars help redistribute pressure.
  • Strategies to relieve nerve pain in the arm while cycling include ensuring sufficient rest and sleep, adjusting cycling posture, setting up an ergonomic workspace, and doing gentle stretches and yoga.
  • Massage or physical therapy, elevating the legs post-cycling, using heat and ice packs, and making lifestyle changes can also help manage nerve pain.
  • Consider using gel or tape to absorb shock, wearing padded gloves, doing nerve gliding exercises, consulting for manual therapy, and taking anti-inflammatory medication (as directed by a healthcare provider).
  • To prevent arm pain, ensure a proper bike fit, maintain a regular stretching routine, invest in ergonomic accessories, pace yourself and take rest breaks during rides, strengthen your core muscles, and consider scheduling a professional bike fitting session.

How To Relieve Nerve Pain In Arm While Cycling: 14 Methods

14 Best Methods To Relieve Nerve Pain In Arms During Cycling

Nerve pain in the arms while cycling can be a discomforting experience, but there are various strategies you can implement to alleviate this issue and enhance your cycling enjoyment. Here are multiple ways to help relieve nerve pain in your arms while cycling.

Extra Sleep and Rest

Adequate rest and sleep are crucial in recovering and repairing strained nerves and muscles. Prioritize sufficient rest periods to allow your body to recuperate.

Change of Posture

Adjusting your cycling posture can significantly reduce arm pressure and alleviate nerve pain. Experiment with original positions to find the one that best suits your comfort and minimizes strain on your arms.

Ergonomic Workstation

Creating an ergonomic setup both on and off the bike is essential. Ensure your bike fits you properly, and invest in ergonomic accessories to support your arms and shoulders during cycling.

Stretching and Yoga

Gentle stretching and yoga exercises can help relieve tension and pressure in the affected area. Try gentle stretches that target the muscles around the arms to promote flexibility and reduce nerve compression (Medical News Today).

Massage or Physical Therapy

Consider incorporating massage or physical therapy sessions into your routine to address muscle tightness and release tension in your arms. These treatments can help improve circulation and reduce nerve compression.

Elevate the Legs

Elevate your legs after cycling to improve blood circulation and reduce arm inflammation. This can also help reduce leg swelling and promote better recovery after the ride.

Ice and Heat Packs

Heat and ice therapy can be alternated as a pain reliever and inflammation reducer. Wrap ice packs in a cloth to reduce swelling, then apply a heat pack to relax sore muscles.

Lifestyle Changes

Implementing healthy lifestyle changes can have a positive impact on managing nerve pain. Adjusting your diet, staying hydrated, and exercising regularly to support overall well-being.

Use Shock-Absorbing Handlebar Tape or Gel

Adding shock-absorbing tape or gel to your handlebars can help cushion your hands and arms from road vibrations, reducing the impact on your nerves while cycling.

Wear Gloves with Padding

Wear Gloves with Padding

Opt for cycling gloves with adequate padding so that pressure is distributed evenly and you don’t strain your hands and arms. Properly cushioned gloves can help minimize discomfort during long rides.

Try Nerve Gliding Exercises

Engage in nerve gliding exercises to improve nerve mobility and reduce compression. These exercises gently mobilize the nerves to alleviate pain and restore function.

Consider Manual Therapy

Explore manual therapy options such as deep tissue massage or acupuncture to address nerve pain and promote relaxation in the affected areas. These therapies can reduce tension and enhance circulation.

Take Anti-Inflammatory Medication

If recommended by a healthcare provider, consider using anti-inflammatory medications to reduce inflammation and alleviate nerve pain. Only start new medication after consulting a doctor.

Stretch Regularly

Incorporate regular stretching sessions into your routine to prevent muscle tightness and improve arm flexibility. Focus on stretches that target the shoulders, arms, and neck to relieve tension and promote a better range of motion.

6 Prevention Tips For Nerve Pain In the Arm While Cycling

To prevent nerve pain in the arms while cycling, consider the following six proactive measures:

  • Proper Bike Fit: Ensure your bike is adjusted correctly to fit your body geometry, reducing strain on your arms and wrists during rides.
  • Regular Stretching Routine: Incorporate pre- and post-ride stretching to reduce muscle tightness and nerve compression.
  • Ergonomic Accessories: Invest in shock-absorbing handlebar tape, padded gloves, and ergonomic grips to minimize pressure on your hands and arms while cycling.
  • Pacing and Rest Breaks: During longer rides, avoid prolonged periods of gripping the handlebars tightly by stretching and relaxing regularly.
  • Core Strengthening Exercises: Core strengthening can improve overall stability on the bike, reducing the need to support your body weight with your arms.
  • Professional Bike Fitting: Schedule a professional bike fitting session to ensure optimal alignment and posture on your bike, enhancing comfort and reducing the risk of nerve pain.

Conclusion

Cycling is a stimulating activity, a way to connect with nature, and a substantial form of exercise. But nerve pain in the arm shouldn’t hinder your love for the open road. By applying the strategies we’ve discussed, from adjustments to your bike’s configuration stretching routines to simple lifestyle changes, you can significantly reduce nerve pain and revitalize your cycling experience.

Remember, the adjustments should be specific to your body’s needs and comfort. Always pair your efforts with plenty of rest and a good dose of patience, and if the pain persists, never hesitate to seek professional advice.

FAQs

You can treat nerve damage in your arm in several ways.  A standard treatment option is surgery, which can release pressure on the nerves, repair damaged nerves, or treat painful neuromas with nerve transfers (TMR). Other treatments include physical therapy, injections, and medications.

Most will with time (usually four to six weeks). Rest and painkillers like naproxen, ibuprofen, and acetaminophen can improve symptoms. After a few days of home treatment, call your healthcare provider, who can guide you.

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