The human body literally has over a trillion nerves that allow it to function as it should and feel different senses across the body. The nerve that connects the shoulder and the hand through the arm is called the ulnar nerve. The ulnar nerve is what controls movement and senses in the hands and wrists.

Damage to the ulnar nerve results in a condition called “Ulnar Nerve Palsy” where the person will suffer from symptoms such as hand pain, numbing, burning, tingling, muscle weakness, and even shrinking of the muscles.

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How Does It Affect Mountain Bikers?

While mountain biking is fun and rewarding, it can also take a toll on one’s body due to overtraining and poor posture. Ulnar nerve palsy is, unfortunately, quite common among mountain bikers. In fact, it is more commonly called “Cyclist’s Palsy” in the mountain biking community. The condition often results from:

• Excessive pressure in the hands, nerves, and compression of the blood vessels
• Weak core muscles putting extra weight on the hands
• Extended wrists for long periods which stretches the soft tissues
• Excess weight on the upper limbs due to a high saddle or low handlebars
• Increased vibrations in the hands because of over-inflated tires, skinny tires, and small wheels

How to Avoid Getting Ulnar Nerve Palsy?

Repetitive stress is among the top causes for a mountain biker to develop ulnar nerve palsy. It is worth noting that the more you train, the more at risk you are of getting the condition. Here are some tips on how to reduce your risk for ulnar nerve palsy:

• Wear gloves to reduce pressure on the nerve
• Install additional handlebar padding to reduce vibrations
• Adjust your handlebar height and saddle to suit your size
• Take time to stretch out and perform hand exercises before and after each ride

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Exercises to help

1. Finger bend: start with a stretched hand, bend your fingers at a right angle and hold for 10 seconds with straight fingers; repeat 5 times.
2. Finger squeeze: place a small object between 2 fingers and hold for 10 seconds; repeat 5 times for each pair of fingers before moving on to the next set.
3. Grip strength: use a rubber stress ball and squeeze; hold for 10 seconds and repeat 10 times. After some practice, build up to 3 sets of 10.
4. Neck: Rotate your head by looking to your right and your left as far as you can rotate, then hold each position for 10 seconds, and return to facing forward. Then bend your neck from side to side, like you’re trying to touch your ear to your shoulder. Hold each position for 10 seconds, and return to neutral.
5. Wrist: Bend the wrist forward, then backward, then forward, then backward to a neutral position; hold for 5 seconds at each position; repeat 10 times.

The good news is that ulnar nerve palsy can heal on its own within weeks or months depending on the severity of the condition. However, some conditions may never be reversed due to the damage that has already been done. Before it’s too late, reduce your risk for ulnar nerve palsy through our tips above.

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