Triathlete & Accredited Hand Therapist explains
Cycling and Upper Limb Injuries
Cycling is generally low-impact, but upper limb injuries are relatively common—especially from overuse, poor bike fit, or falls. Here’s a list of common upper limb cycling injuries, divided into overuse and traumatic types:
🚴♂️ Overuse Injuries
These develop gradually due to repetitive stress, poor posture, or improper bike setup.
1. Handlebar Palsy (Ulnar Neuropathy)
Cause
Compression of the ulnar nerve at the wrist (Guyon’s canal) from prolonged pressure on the handlebars.
Symptoms
Numbness, tingling, or weakness in the ring and little fingers.
Prevention/Treatment
Adjust hand position, wear padded gloves, change bar position, and take breaks.
Cause
Compression of the median nerve from wrist hyperextension or pressure on the palm.
Symptoms
Numbness or tingling in the thumb, index, and middle fingers; wrist pain.
Prevention/Treatment
Adjust wrist position, ergonomic grips, padded gloves.
Cause
Inflammation of tendons at the thumb side of the wrist due to gripping handlebars.
Symptoms
Pain and swelling near the base of the thumb.
Prevention/Treatment
Modify grip, use splints, reduce riding intensity.
4. Rotator Cuff Strain/Tendinopathy
Cause
Prolonged shoulder engagement or poor upper body posture.
Symptoms
Shoulder pain, especially with arm movement.
Prevention/Treatment
Strengthen shoulder stabilizers, improve bike fit.
5. Neck/Shoulder Strain
Cause
Prolonged neck extension and shoulder protraction.
Symptoms
Stiffness, aching, or pain in the neck and upper shoulders.
Prevention/Treatment
Adjust handlebar height, posture correction, stretching.
🚨 Traumatic Injuries
These typically occur due to falls or collisions.
1. Clavicle Fracture (Broken Collarbone)
Cause
Common from falls onto the shoulder.
Symptoms
Sharp pain, visible deformity, limited shoulder movement.
Prevention/Treatment
Immobilization, sometimes surgery.
2. AC Joint Sprain (Shoulder Separation)
Cause
Direct fall onto the shoulder.
Symptoms
Pain at top of shoulder, swelling, limited motion.
Prevention/Treatment
Rest, sling, physical therapy; surgery in severe cases.
Cause
Falling on an outstretched hand (FOOSH injury).
Symptoms
Swelling, deformity, inability to bear weight.
Prevention/Treatment
Casting, splinting, or surgical fixation.
4. Scaphoid Fracture
Cause
FOOSH with wrist hyperextension.
Symptoms
Pain in the anatomical snuffbox (thumb side of wrist).
Prevention/Treatment
Long healing time; often needs immobilization or surgery.
5. Shoulder Dislocation
Cause
Fall or crash with arm forced backward.
Symptoms
Intense shoulder pain, visible deformity, limited movement.
Prevention/Treatment
Reduction, immobilization, rehab.
✅ Prevention Tips:
- Get a proper bike fit (handlebar and saddle position).
- Use padded gloves and ergonomic grips.
- Take regular breaks and change hand positions.
- Strengthen core and shoulder muscles.
- Practice good riding posture.
If symptoms do not resolve see your friendly Hand Therapist for assessment, advice and a treatment plan to help you back out riding pain free and comfortable.
