Long periods in the saddle and physical side effects

[Keith Smith]

Hi All!

Sorry if this has been asked before, but I wanted to know what physical side effects people have suffered with following long periods in the saddle.

My partner and myself did the London to Southampton bike ride on Saturday, which was awesome, but we took our time and were on the bikes for a solid 10 hours with a couple of stops. As always with me, even after a couple of hours in the saddle, I had numb toes. Apparently this is a common side effect, but the more prominent side effect I seem to be experiencing is my left hand. It feels like minor nerve damage. I cannot use my thumb and fore-finger to any useful effect and I have a tingling sensation in my fingers, although no numbness. Oddly, my right hand is completely OK.

Anyone else experienced any similar effects and have any ideas on how to minimize them?

 

[CopperCyclist]

Yep. I get the numb toes and have never been able to fix it. I also used to suffer from left hand only numbness, but I did fix that! All what follows is all based on my own guesswork rather than any scientific background, but hey, it worked for me!

I guessed that the reason only my left hand got numb could be because it did a lot less work than the right. The right hand changes the rear gears, which of course get changed a lot more frequently that the front gears on the left. The right hand gets my water bottle out and puts it back. The right hand even does more signalling as I often don't worry too much about left signals!

To counter this I tried to reproduce the movements my right hand makes on my left. When I change gear I flex my fingers on my left hand too. When I get the water bottle out or after signalling right, after putting it back I take the left hand off and flex my fist moving it about for a few seconds. The net result for me is no more numbness of the left hand.

It took some concentration early on to do all the above, but it ends up being natural once you do it enough. I also only do this for long trips - I don't get the problem on shorter ones, and have also found that the more I've cycled the less it appears anyway (e.g. it used to happen on my 6 mile commute to work, I can now do about 25 miles without exercising the left hand and not experience it).

Lastly, just to cover the obvious I'm guessing you wear padded gloves?

 

[fossyant]

That sounds like a poor bike fit.

Do you often ride for 10 hours - this can also be an issue if you aren't used to it.

Shoes - what were you using - trainers, cycling shoes ?

Type of bike - hybrid/road. Did you have gloves ? Do you have more than one hand position on the bars ?

Lots of questions an possible causes.

 

[Licramite]

Hi
I did 6 1/2 hours in the saddle on the weekend. and even with a very padded bum my butt was oh so tender - fine the next day.
I get numb fingers on my right hand, - probably leaning on it to hard. - also my shoulder blades get so stiff.

I tend when I stop I give my hands a good shake to loosen the muscles up and swing and streatch my arms to ease my shoulders.
Star jumps are good at easing your back,bum,arm,shoulder muscles.

when I did nijemegan (road march 100miles 4days) we would lie on our backs with our feet in the air to give our feet a rest.

 

[Keith Smith]

Yep. I get the numb toes and have never been able to fix it. I also used to suffer from left hand only numbness, but I did fix that! All what follows is all based on my own guesswork rather than any scientific background, but hey, it worked for me!

I guessed that the reason only my left hand got numb could be because it did a lot less work than the right. The right hand changes the rear gears, which of course get changed a lot more frequently that the front gears on the left. The right hand gets my water bottle out and puts it back. The right hand even does more signalling as I often don't worry too much about left signals!

To counter this I tried to reproduce the movements my right hand makes on my left. When I change gear I flex my fingers on my left hand too. When I get the water bottle out or after signalling right, after putting it back I take the left hand off and flex my fist moving it about for a few seconds. The net result for me is no more numbness of the left hand.

It took some concentration early on to do all the above, but it ends up being natural once you do it enough. I also only do this for long trips - I don't get the problem on shorter ones, and have also found that the more I've cycled the less it appears anyway (e.g. it used to happen on my 6 mile commute to work, I can now do about 25 miles without exercising the left hand and not experience it).

Lastly, just to cover the obvious I'm guessing you wear padded gloves?

That's a very good point about your right hand doing more work, moving more to keep blood flowing etc. Didn't think of that. That possibly makes sense as to why my left hand has the problems. However, I didn't experience numbness.

 

[PK99]

, but the more prominent side effect I seem to be experiencing is my left hand. It feels like minor nerve damage. I cannot use my thumb and fore-finger to any useful effect and I have a tingling sensation in my fingers, although no numbness.
Anyone else experienced any similar effects and have any ideas on how to minimize them?

Which fingers are affected? Thumb plus two ads the side of the third? = Carpal tunnel syndrome coming from putting pressure on the base of the palm. Do you wear padded gloves?

Flat bars or drops?
Drops cahnge hand position regularly
Flat bars try ergon grips http://www.ergon-bike.com/us/en/home# these solved the problem for me

 

[Keith Smith]

That sounds like a poor bike fit.

Do you often ride for 10 hours - this can also be an issue if you aren't used to it.

Shoes - what were you using - trainers, cycling shoes ?

Type of bike - hybrid/road. Did you have gloves ? Do you have more than one hand position on the bars ?

Lots of questions an possible causes.

Hi,

I don't often ride for anywhere near 10 hours, 4 hours max normally, so it could be just the excessive amount of time we were riding, and that we're not used to it.

I was riding my new road bike, which is very comfortable, so I'm not concerned about fit. I don't have a clip in pedal system yet though, so was wearing trainers. I have temporary plastic pedals with a plastic piece that comes up over the top and over the front of my shoe.

I was wearing gloves with padded palms. I alternated my hand position as and when I needed to, as I always do on long cycles, even occasionally giving them a shake every now and then.

I'm not too concerned about it as I won't normally do 10 hour rides, and the more experience and saddle time I acquire, I'm hoping that my body will just get used to it. I was just curious to see if any others have had the same problems.

 

[Keith Smith]

Which fingers are affected? Thumb plus two ads the side of the third? = Carpal tunnel syndrome coming from putting pressure on the base of the palm. Do you wear padded gloves?

Flat bars or drops?
Drops cahnge hand position regularly
Flat bars try ergon grips http://www.ergon-bike.com/us/en/home# these solved the problem for me

It seems to be my thumb and forefinger mainly. If I bring the two together in a pinching motion, I can't exert hardly any pressure. It makes performing simple tasks quite difficult, such as buttoning up jeans, and typing! lol

Edit: I have drop handlebars.

 

[fossyant]

Sounds like the 'time' issue - I get it, even though I spend 1-2 hours every day on a bike, I don't often ride 100 miles in one go - last weekend caused me some temporary pain.

Shoes - trainers are not the best, certainly on a long ride - they flex to much. I'd suggest some 'touring' type cycle shoes at first if you don't want clipless pedals. Stiffer the sole, the better.

If the hand/finger issue doesn't clear in a couple of days, go to the doctor. Sounds like temporary swelling, so try ibuprofen or volterol.

 

[PK99]

It seems to be my thumb and forefinger mainly. If I bring the two together in a pinching motion, I can't exert hardly any pressure. It makes performing simple tasks quite difficult, such as buttoning up jeans, and typing! lol

Edit: I have drop handlebars.

Try changing the hand position regularly and avoid riding on the tops with your hand "cranked" - the nerves for the finger and thumb go through the wrist and leaning on the bars/cranking the wrist puts pressure on the nerve. A "shaking hands" position on the hoods works best for me.

 

[Keith Smith]

Shoes - trainers are not the best, certainly on a long ride - they flex to much. I'd suggest some 'touring' type cycle shoes at first if you don't want clipless pedals. Stiffer the sole, the better.

Oh I definitely want proper clip in pedals, not least to get 100% out of my new beastie! I agree with you, my current trainer and plastic pedal setup is pretty dire, especially for long distance. It's going to be the next thing I buy.

 

[Keith Smith]

If the hand/finger issue doesn't clear in a couple of days, go to the doctor. Sounds like temporary swelling, so try ibuprofen or volterol.

There's no visible swelling or pain. just a tingling sensation and an inability to effectively use my fingers, particularly thumb and forefinger. I tried changing some brake pads on my hybrid yesterday and it was laughable!

 

[Keith Smith]

Thanks for all the suggestions. I guess this is all part and parcel of being a beginner. As time goes on, the more long distance rides I do, I'm sure I'll find the formula that works best for me.

Cheers all!

 

[Saluki]

I too get numb toes and I like to stop every hour, just for a couple of mins, to stamp my feet a bit until the feeling comes back. This also helps sort out the numb lady bits too (looking into a new seat, maybe with a central gap to take the pressure off). I also get numb fingers on my left hand, generally my ring finger. I have started doing longer rides with no wedding ring on. I have also taken on board what CopperCyclist has written and will be putting that into practice forthwith.

My ring finger, left hand, still is a tad numb but just around the finger nail now. Its been like it since my long ride on Saturday. If its still ropey tomorrow, I'll ring the doc just to be on the safe side. I know I need new gloves though and I am going to retape my bars this week too as the bar tape is a tad flat now.

 

[Hip Priest]

I get numb hands, tight shoulders and a headache if I grip too hard. Remembering to relax your body - 'hold on, don't hang on' - can reduce or eradicate such problems.

The main problem I experience on long rides is an extremely painful big toe on my left foot - I've yet to identify a cause.