How to avoid wrist pain when cycling

As a cyclist wrist pain is one of the most common cycling conditions also known as handlebar palsy. This happens when there is compression of the ulnar nerve which runs to your little finger and ring finger. This can lead to pain, numbness, and tingling, and it can leave your hand feeling weak, making it harder to brake or change gear.

This occurs when riding for many hours at a time. At first, every rider will experience this once in their life, but there are many self-help things you can do to fix this problem.

Here are a few self-help options:

Correct Bike Fit

It is vital to make sure your bicycle is fit to your height. The saddle may be too high which means you will be throwing your weight forward, and/or your handlebars may be to low. You may also put more strain on your wrist if the bike is too big or the top tube is too long. If you feel that your posture is not comfortable you will need to make use of our Find your fit before purchasing your silverback.

Mariske Strauss – “There is a nerve that runs through the base of your palm and if you’re setup is wrong you tend to drop your wrist which puts extra pressure on it which leads to could be the cause of your wrist pain”

Nicola Rohrbach – “It is best to start with specific therapy. Resting is very important and small exercises to build muscle around the wrist area. Lastly, adjustment at the front suspension is very important too.”


Padded bar tape with gel or foam inserts underneath can give added protection from road vibration, another contributing factor in hand pain.


When cycling, your wrists should always be relaxed and not flexed or extended in any form. Try to experiment with which kind of handlebars suit you best to avoid putting a strain on your wrist or hands.


It is very important to have a good riding posture. When riding your bike, bend your elbows slightly and your back should be slightly arched too in order to keep your hands and wrist healthy.


During and after a long ride, take time to stretch out your hands and wrists. This will improve circulation & loosen up muscles, and should help alleviate the effects of long rides.

You can’t overestimate the importance of grip.
Strauss, Mariske, Silverback Racing

2 thoughts on “How to avoid wrist pain when cycling

  1. I have a experience on wrist pain.pls let me know which kind of bicycle( mountain bike. Road bike etc ) appropriate for me release from my pain.
    Best regards

    1. Thank you for your comment Salmon! Once you found a bike tailored to your personality, we then suggest you use our Find Your Fit Tool: in order to make sure you have the best fit !

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