Why your hands go numb
Numbness while riding isn’t normal. Most often, it’s your ulnar nerve in your palm getting squished. That’s the nerve that runs to your ring and little finger.
Common triggers:
- Handlebar too low or too far forward
- Saddle tilted forward
- Core weakness, pushing weight into your hands
When the nerve is compressed, you get pins and needles or a “dead hand” feeling.
Simple fixes you can try today
Here’s what helps most riders:
- Change hand positions often
Switch between tops, hoods, and drops every 15–20 minutes. Keeps blood flowing, eases pressure. - Bend your elbows
Don’t lock them out. Slight bend absorbs bumps and takes weight off your hands. - Relax your grip
Tight hands = more nerve pressure. Loosen up, especially on long rides. - Check your wrist angle
Wrist bent too much? Your wrists shouldn’t be bent too much. Adjust your bars or levers so your wrist stays straight. - Engage your core
Strong core = less weight on hands. Draw your belly in and sit tall. - If it persists
Nerve flossing and gentle massage along the inside of your forearm can help nerves move freely. If numbness sticks, a professional bike fit or physio check is worth it.
When to see a professional
See a physio, biokineticist, or bike fitter if:
- Numbness lasts longer than a week
- It affects your grip strength or riding
- Pain shoots up your arm or shoulder
Ignoring it can turn a small niggle into a bigger problem.
Why do my hands go numb while cycling?
Most numbness comes from pressure on the ulnar nerve in your palm. It can happen if your handlebar is low, your saddle is tilted forward, or your core is weak, putting too much weight on your hands.
What can I do to stop numb hands on the bike?
Shift hand positions regularly, bend your elbows, relax your grip, check your wrist angle, and keep your core engaged. Nerve flossing and forearm massage may also help.
When should I see a professional about numb hands?
If numbness lasts more than a week, affects your grip, or spreads up your arm, see a physio, bio-kineticist, or bike fitter.
Can adjusting my bike fix numb hands?
Sometimes. Correct handlebar height, bar shape, lever position, and saddle tilt can reduce pressure on your hands, but body posture and core strength are also key.”
