Numbness: Normal or problematic?

Road cycling is an exhilarating and physically demanding activity enjoyed by enthusiasts of all levels. However, many cyclists experience numbness in their hands, feet, or other parts of the body during long rides. This sensation can range from mildly uncomfortable to debilitating, affecting both performance and enjoyment. Below, I’ll highlight some common causes of numbness while cycling, how to prevent it, and potential solutions.

Common Areas Affected by Numbness

Numbness during cycling most often affects:

• Hands and fingers: This is one of the most common areas where cyclists report numbness. It's typically associated with pressure on the nerves or poor circulation in the hands due to the handlebars.

• Feet and toes: Numbness in the feet is often caused by pressure on the nerves, poor shoe fit, or inadequate foot position on the pedals.

• Groin and saddle area: While less common, some cyclists experience numbness in their saddle area or groin due to prolonged pressure or improper saddle adjustments.

In some cases, numbness may indicate a circulatory issue which is not addressed below. Poor circulation, can be exacerbated by a combination of cycling posture and tight clothing leading to numbness in the hands, feet, or other areas of the body. Below, biomechanical and musculoskeletal causes and potential solutions are outlined, circulatory specific numbness is not addressed. Please see a medical professional if this is something you may be concerned about.

Hands and fingers:

Potential causes:

Holding onto the handlebars for extended periods can create pressure on nerves in your hands, leading to numbness in the fingers. This issue is more common among cyclists who ride in a low, aggressive position, where they’re leaning forward more and putting more weight on their hands.

Two common nerves that are injured are the ulnar nerve and the median nerve (specifically the median sensory branch to the thumb). The drops position puts the most pressure on the ulnar nerve. The tops position can put pressure on the 4th and 5th digits, also affecting the ulnar nerve. The drops position can also put the wrist into more extension, especially factoring in fatigue and long rides, thus placing more pressure on the median nerve.

Another factor to consider, which I do during each bike fit, is thinking top down. Nerves can be compressed distally (hands and fingers), but also proximally (think neck and shoulders). If someone is already dealing with some nerve compression at the neck, they are more susceptible to a more localized injury at the hands and fingers with a sport such as cycling. This is known as double crush syndrome.

Prevention and potential solutions:

A proper bike fit is one of the most important steps to prevent numbness in the hands and fingers. A fitting can adjust your saddle fore-aft, handlebar position, rotation, and drop to ensure optimal comfort.

Handlebar adjustments can help with distributing the weight evenly between both hands, arms, and legs. You may benefit from adjusting your riding position to distribute your weight more evenly across the body or through joints, e.g. a slight bend in the elbows helps create “active” absorption of forces from handlebars to/from shoulders vs an extended elbow may put more load on the shoulders or wrists.

Invest in comfortable, ergonomic handlebar grips or padded gloves specific to the nerve or area of irritation for you. These can reduce the pressure on your hands and improve comfort. Gloves with padding also absorb some of the shock from the road, preventing nerve compression.

Feet and toes:

Potential causes:

Numbness in the feet often arises from poor pedal technique, improper shoe fit, or shoes that are too tight. Tight shoes can compress the nerves in the feet, leading to tingling or numbness. Similarly, a misaligned pedal position can put undue pressure on certain points of the foot, contributing to the sensation.

If you are someone who stands with a lot of external rotation (think opposite of pigeon-toed), the standard positioning clipping in with your cleats may put undue stress on the medial structures of your foot and ankle. That may be fine kilometre 1-50 of riding, but may start to present itself at kilometre 75.

Prevention and potential solutions:

Make sure your cycling shoes fit correctly. They should be snug but not tight, and you should have enough room to move your toes. Make sure the cleats you choose (and their floats) are appropriate for you e.g. Shimano SPD-SL yellow vs blue cleats.

An appropriate bike fit addressing your pedal width, asymmetry across frontal plane mechanics leg-to-leg, and pedal fore-aft placement with your cleats may be beneficial.

Regularly change your hand positions and body posture while cycling. This prevents prolonged pressure on specific nerves or blood vessels. Stand up on the pedals every so often to relieve pressure on your saddle or hands. On long rides, take regular breaks to stretch and change your position, and maybe grab a lil treat. This can help alleviate pressure on any area that’s becoming numb and improve blood circulation throughout your body.

Groin and saddle area:

Potential causes:

The saddle’s position, both in terms of height and tilt, can have a direct impact on numbness in the groin or saddle area. When the saddle is too high, it may lead to excessive pressure on the perineal area (between the legs), which can restrict blood flow and cause numbness. Saddle tilt is something I’ve found in the bike fits I do that folks don’t even realize they’ve altered when putting their saddle on. A positive tilt of 5 degrees may not be any trouble 30 minutes into a flat ride but it has an aggregate effect if you’ve got a lot of hills planned on a slightly longer ride.

The specific saddle you have may also have an effect on groin and saddle numbness. Although less popular now, saddles that are too narrow can be problematic. Saddles need to support your sit bones so that your weight is appropriate placed and distributed.

Prevention and potential solutions:

Proper saddle height and angle are key to avoiding numbness in the groin area. Ensure that your saddle is level and set at the correct height to allow for efficient pedaling. A saddle with a cut-out or relief area in the middle can reduce pressure on sensitive areas. If there is a tilt on your saddle, there should also be a reason why (and it can totally be comfort).

Many local bike shops also have trial programs with saddle purchasing which can be fantastic to figure out what works for you in terms of performance and support. There’s no one size fits all model when it comes to saddles so ensuring your comfort is of the utmost importance.

Good quality bike shorts are important as well (for numbness and preventing saddle sores). Make sure you’re washing your chamois correctly and keeping an eye out for wear-and-tear!

My therefore statement

Numbness during road cycling is a common issue that affects many cyclists, but it is usually preventable with the right approach. Numbness is NOT something that is just a part of cycling!

Ensuring a proper bike fit, using the right gear, adjusting your riding posture, and taking regular breaks can go a long way in minimizing the risk of numbness. If it is a matter of nerve compression or limited mobility in one place leading to additional load in others, a licensed physiotherapist like myself may suggest exercises, stretches, or manual therapy.

If the problem persists, however, don’t hesitate to seek medical help to ensure that your cycling experience remains enjoyable and pain-free. With the right adjustments, you can continue to ride with comfort and confidence.