Facebook Instagram Twitter Youtube
  • Get Started
    • Create Zwift Account
    • How To Get Started On Zwift
    • Zwift Course Maps
    • How to Race on Zwift (Setup, Strategy, and More)
    • Women’s Racing on Zwift
    • Links Every Zwifter Must Have
    • More “Get Started” Posts
  • Tips & Tricks
    • Training & Nutrition
    • Racing
    • Zwift Hacks
  • Reference
    • How Zwift Works
    • Course Calendar
    • RoboPacer Calendar
    • Climb Portal Calendar
    • Upcoming Events
    • Game Updates
    • Smart Trainer Index
      • Current Models
      • Exhaustive Trainer List
    • Achievements & Unlocks
      • XP Basics for Riders
      • XP Basics for Runners
      • Kit Unlock Codes
      • Master List of Badges
    • Frames & Wheels
    • Routes & Maps
      • Master List: Routes
      • Master List: Climb Portal
      • Master List: KOMs
      • Master List: Sprints
      • Master List: Rebel Routes
      • Downloadable Watopia Map
      • Printable List of Routes by Difficulty
    • Speed Tests
    • Tiny Races
  • Women
    • Race Calendar
    • Why race?
    • Women’s Teams
    • Racer Spotlights
    • More Women’s Racing posts
  • Shop
    • Watopia Map and Other Posters
    • ZI Indoor Cycling Kit
Search
Logo
Logo
  • Get Started
    • Create Zwift Account
    • How To Get Started On Zwift
    • Zwift Course Maps
    • How to Race on Zwift (Setup, Strategy, and More)
    • Women’s Racing on Zwift
    • Links Every Zwifter Must Have
    • More “Get Started” Posts
  • Tips & Tricks
    • Training & Nutrition
    • Racing
    • Zwift Hacks
  • Reference
    • How Zwift Works
    • Course Calendar
    • RoboPacer Calendar
    • Climb Portal Calendar
    • Upcoming Events
    • Game Updates
    • Smart Trainer Index
      • Current Models
      • Exhaustive Trainer List
    • Achievements & Unlocks
      • XP Basics for Riders
      • XP Basics for Runners
      • Kit Unlock Codes
      • Master List of Badges
    • Frames & Wheels
    • Routes & Maps
      • Master List: Routes
      • Master List: Climb Portal
      • Master List: KOMs
      • Master List: Sprints
      • Master List: Rebel Routes
      • Downloadable Watopia Map
      • Printable List of Routes by Difficulty
    • Speed Tests
    • Tiny Races
  • Women
    • Race Calendar
    • Why race?
    • Women’s Teams
    • Racer Spotlights
    • More Women’s Racing posts
  • Shop
    • Watopia Map and Other Posters
    • ZI Indoor Cycling Kit
More
    Training & Nutrition

    An Active Approach to Cycling Injuries: Upper Body Injury and Strengthening

    Christopher Schwenker
    By Christopher Schwenker
    January 28, 2021
    LAST UPDATED January 28, 2021
    9

    Since cyclists rarely elect to skip “leg day,” the upper body is often overlooked and neglected. This increases potential for injury and ride-limiting fatigue.  In a recent study, a survey of recreational cyclists revealed that 31 percent suffered from hand and wrist discomfort. 

    It is important to protect your arms and hands from injury arising from weakness, improper positioning, and prolonged maintenance of persistent postures.  In addition, it is vital to have upper body strength to withstand the forces applied during out of the saddle efforts and maintaining pressure upon the bars for prolonged periods.  

    Proper cycling posture relies on arm strength but doesn’t provide the stimulus required to strengthen it.  Upper body strength maintenance is essential to maximizing cycling performance and enjoyment and should be included in a well-rounded training plan.   

    Positioning and Upper Body Pain Prevention Tips

    If you experience numbness and tingling in your fingers or clumsiness with fine motor tasks, consider these positioning modifications and tips.:

    • Your hands should not be positioned wider than shoulder-width apart
    • Wrists should remain in neutral position, not angled inward, forward, or too far back
    • Avoid locking your elbows if pressure is felt in the hands which worsens over time
    • Padded gloves, cushioned bar tape, and ergonomic grips facilitate vibration absorption and allows for a lighter grip
    • Adjust handlebar height and angle to allow for a slight bend in the elbow, hands shoulder width apart, and neutral position of the wrist
    • Vary hand position every three to five minutes while riding to avoid prolonged sustained pressure and remain relaxed in your grip 

    Common Cycling Ailments of the Wrist and Hands

    • Handlebar palsy (Ulnar nerve neuropathy) presents as tingling, numbness, or weakness of the ring and little finger 
    • Carpal tunnel syndrome (Median nerve neuropathy) involves the thumb, index, middle, and ring fingers and may also cause generalized hand weakness

    Upper Body Flexibility

      Find the Zwift Insider Upper Body Flexibility Program Complete with Exercise Descriptions >

      Static Stretching Tips

      • Go to point of stretch and hold for 15-30 seconds
      • 3 repetitions per exercise
      • Don’t bounce!

      Upper Body Stabilization

      Find the Zwift Insider Upper Body Stabilization Program Complete With Exercise Descriptions >

      Upper Body Strengthening

      Find the Zwift Insider Upper Body Strengthening Program Complete With Exercise Descriptions >

      Strength Training Tips

      • Perform 3 sets of 15 repetitions to start
      • Don’t perform if experience severe sharp pain (PRICE)
      • Increase intensity by adding weight or increasing repetitions
      • Strict form is essential!

      The Follow-Up Appointment

      Stay tuned, as in the next edition of this series I will introduce the concept of muscle activation and explain why many cyclists consider it essential to their pre-riding warm-up routine.  We will examine active intervention measures to keep you riding, training, and racing at your best!

      What About You?

      Glove or no gloves?  Your call!

      Further Reading/Bibliography

      • Preventing Cycling Arm and Hand Injuries
      • Hand and Wrist Pain on the Bike

      Related Posts

      Facebook
      Twitter
      Pinterest
      ReddIt
        Christopher Schwenker
        Christopher Schwenker
        Chris is a semi-retired physical therapist who, following more than 25 years in solo private practice, considers himself blessed to combine a passion for cycling and creative writing in pursuit of his next life goal. He lives on the North Fork of Long Island with his beautiful wife and two university student children.

        9 COMMENTS

        Subscribe
        Notify of
        guest

        guest

        9 Comments
        Oldest
        Newest Most Voted
        Inline Feedbacks
        View all comments
        wpdiscuz   wpDiscuz

        Get Started on Zwift

        Sign Up (Free Trial)
        Buy Zwift Ride
        Buy KICKR CORE One
        Read More...

        Newest Featured Posts

        Join the CommuniTTTy: On-Demand Zwift Time Trialing!

        Racing

        Zwift Will Not Be Hosting an Elite Zwift World Series This Fall

        Racing

        Support This Site

        Write a post, shop through us, donate or advertise. Learn more

        NEWSLETTER SIGNUP

        Zwift tips and news every 2 weeks! Click to subscribe.

        More Posts

        Zwift Charts: Climb Portal Growth

        Routes & Maps

        Friday Night Fun Races Announced

        Events

        Zwift Releases Fitness Trends Charts on Companion App

        Game Updates

        Chasing Yellow Grand Tour Mirrors the Tour de France Stage by Stage

        Events

        This community-driven site is maintained by Eric Schlange and a team of Zwift enthusiasts. Zwift Insider is independent of Zwift corporate (www.zwift.com), although Zwift does provide funding to help defray site costs.

        This site contains affiliate links to Amazon, Wahoo, and other brands. Zwift Insider makes a small commission on purchases made from these links, so please shop through them to support our efforts.

        Terms of Use/DMCA Copyright Policy

        Privacy Policy | Privacy Consent

        [email protected]

        Latest articles

        Join the CommuniTTTy: On-Demand Zwift Time Trialing!

        Zwift Will Not Be Hosting an Elite Zwift World Series This Fall

        Top 5 Zwift Videos: New Trainers, Time Trials, and Tacx Alpine

        Popular Categories

        • Racing1508
        • Events1012
        • News833
        • Training & Nutrition712
        • Interviews564
        • Routes & Maps443
        Comment Author Info
        :wpds_smile::wpds_grin::wpds_wink::wpds_mrgreen::wpds_neutral::wpds_twisted::wpds_arrow::wpds_shock::wpds_unamused::wpds_cool::wpds_evil::wpds_oops::wpds_razz::wpds_roll::wpds_cry::wpds_eek::wpds_lol::wpds_mad::wpds_sad::wpds_exclamation::wpds_question::wpds_idea::wpds_hmm::wpds_beg::wpds_whew::wpds_chuckle::wpds_silly::wpds_envy::wpds_shutmouth:
        9
        0
        Would love your thoughts, please comment.x
        ()
        x
        | Reply
        You are going to send email to

        Move Comment

      • Related Posts