Cycling is a fantastic sport and mode of transportation, but improper posture, mobility limitations, and poor bike fit can lead to common injuries. As a bike fitter, some common upper body issues that I get asked about are neck pain, thoracic pain, and hand numbness. This post will explore their causes, risk factors, and corrective strategies. If you are looking for additional information on common lower body injury prevention, see our previous blog, Cycling Injury Prevention: The Lower Body.
Neck and Thoracic Pain
Neck and upper thoracic pain often result from poor bike posture, mobility restrictions, and muscle weakness. If you have limited range of motion in your neck and upper thoracic spine, you may find it difficult to maintain the appropriate posture needed for cycling for longer periods. Limited mobility in the mid-back can also increase strain placed on the neck. Weakness of the cervical extensors can make it difficult to maintain a certain posture for extended durations, as muscles can become fatigued, leading to pain. Addressing these issues can improve comfort and performance on the bike.
Strengthening and Mobility Exercises
To address these mobility and strength deficits, focus on exercises that improve posture, mobility, and core stability. Some examples of exercises you can incorporate into your training include:
Resisted Retraction: Using a resistance band, place it behind your head and hold the two ends. Then gently push your head straight back into the band and hold for 5 seconds. Aim to complete 2-3 sets of 12. This exercise strengthens the neck muscles around the back of your neck to support proper head positioning and posture for rides.
Thoracic Rotation: There are several thoracic rotational exercises. Below is an example of one. This exercise helps to enhance mobility in the upper back, reducing strain on the neck.
Thoracic Extension: This exercise helps promote thoracic extension and can also provide a tricep stretch. Like thoracic rotation exercises, there are many movements that can help improve extension.
Prone T on Ball: Using a yoga ball, or bench and a light weight, you can strengthen the mid and upper back to help engage the back muscles to enhance posture and support on long rides.
Bike Fit Considerations
Proper bike fit is crucial in preventing neck and thoracic pain. Common fit issues include:
Excessive Reach: Handlebars that are too far away cause overstretching and discomfort.
Excessive Drop: A low handlebar position can lead to neck strain.
Incorrect Saddle Tilt: A downward-tilted saddle can increase weight on the hands and lead to compensatory posture changes.
Hand Numbness
Another frequent complaint from cyclists is hand numbness, which is often caused by nerve compression and improper bike fit. Most commonly, cyclists experience numbness and/or tingling in their pinky or ring finger, which is caused by compression of the ulnar nerve. Numbness and tingling in the thumb, index, and middle finger can occur when the median nerve is compressed.
The compression of these nerves can be caused by excessive weight placed on the hands, but compression can also originate from the neck. If you are experiencing numbness or tingling on or off the bike, contact us to schedule an evaluation to determine the causes and the best treatment plan specific to you.
Exercises to Improve Nerve Health
Nerve glides are used to improve neural tension and mobility which can help alleviate nerve related symptoms. When doing these exercises, it is important to not overdo it as nerves can be very temperamental and get irritated quickly. Only do about 10 of these at a time.If you have any increase in symptoms while performing, discontinue the exercise.
Ulnar Nerve Glides: Helps prevent and alleviate ulnar nerve compression.
Median Nerve Glides: Enhances mobility and reduces nerve entrapment of the median nerve.
Recommendations for Prevention
Change Hand Position Regularly: Shifting grip positions can reduce prolonged pressure on nerves.
Decrease Grip Pressure: Avoid gripping the handlebars too tightly.
Relax Your Elbows: Keeping a slight bend in the elbows helps absorb road vibrations and reduce nerve compression.
Get a Bike Fitting: Ensure your bike is set up to decrease unnecessary stress on the body.
Conclusion
Neck and thoracic pain, along with hand numbness, are common cycling complaints, but they are preventable with proper mobility exercises, strength training, and bike fit adjustments. By addressing these factors, cyclists can enhance comfort and performance while reducing the risk of injury and enjoying longer rides.
If you’re experiencing persistent pain, it’s always best to consult with a professional who can assess your form and equipment and help you make the necessary adjustments. If you are experiencing pain during your rides or need a bike fitting, reach out to us to set up an evaluation at Process and check out Jafe Cycling to get a bike fitting by me! Stay safe, ride smart, and enjoy the ride!
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