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Prevent tingling and sore neck while cycling

, – Do not let the initial goal of cycling to be healthy and as a transportation option becomes a problem because your hands are tingling and your neck is sore. Yes, behind the health benefits of cycling, it turns out activities that were hits also have side effects.

Most neck aches when cycling are triggered by stiff muscles from sitting in an uncomfortable position for a long time. When cycling, sitting position is very important. This is how to prevent tingling and sore neck while cycling.

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Wrist pain when cycling

Not only tingling in the palms, cycling also often triggers a painful sensation in the wrist. Gripping the handlebar for too long and in the same position can put pressure on the nerves in the hand, causing wrist pain.

If left untreated for too long, this condition can cause serious damage. So, to prevent tingling in the hands and pain in the wrists, it’s a good idea to follow the following tips and recommendations:

1. Wear Soft Cycling Gloves

Cycling gloves are not just about style. Cycling gloves should be designed to protect the palms from vibration and pressure on the handlebars. This serves to reduce pressure on the ulnar and median nerves. Choose gloves that are padded so that your palms avoid unnecessary pressure.

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2. Wrist Straight and Not Kended

When viewed from the side, the elbows to the knuckles form a straight line when you grip the handlebar. If you have trouble keeping your wrists in line with your arms, consider purchasing a pair of ergonomic handlebar grips to support your wrists. This device will keep the wrist straight, so that the pressure does not rest on just one area.

3. Bend the Elbows

The elbows act as springs, absorbing road vibrations before they reach the shoulder. If you ride with your elbows straight, all of those vibrations go to your upper body, which can cause shoulder and neck pain. If your elbows are straight, you may also bend your wrists to compensate. Try cycling with your elbows bent as if you were shaking hands.

4. Don’t Tense Up

Cycling in busy traffic can often be tense and it can be difficult to avoid it to stay relaxed. However, it is precisely this tension that will stiffen your shoulders and neck. As often as possible, remind yourself to relax.

Rest your hands by relaxing the handlebar grips and letting your abdominal muscles support your upper body. As a bonus, these additional moves work your core muscles and put more pressure on the pedals to keep them upright, thereby increasing your stroke power.

5. Ice Compress for Rigid Neck

How to prevent sore neck? As mentioned earlier, most neck pain from cycling is due to muscle stiffness or soreness from sitting in an uncomfortable position for long periods of time.

Many people experience neck pain because of the improper position on the bicycle. So, what are the cycling positions that can help avoid sore necks? Check your position and make sure to pull your stomach towards your lower back.

Extend your body, slide your shoulder blades under your upper back and keep your chest slightly elevated when cycling. Keep your chin in line with your chest, and relax your neck. Then, make sure the helmet is installed correctly too. A helmet that is not adjusted properly can affect comfort and neck stiffness.

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You can also treat pain in the back of the neck or shoulder with hot compresses or ice. Ice is best if the neck area feels swollen or warm. If your complaint is serious enough, you can ask directly at . 

Doctors who are experts in their fields will try to provide the best solution. It’s easy, just download the application via Google Play or the App Store. Through the Contact Doctor feature you can choose to chat via Video / Voice Call or Chat .

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Reference:
Cleveland Clinic. Accessed 2020. 3 Top Tips to Avoid a Stiff Neck from Cycling.
Adventure Cycling. Retrieved 2020. Don’t Put Up with Wrist Pain .