Do you ever experience sore wrists, numb fingers, or tight forearms after a ride? These are common signs of arm pump, an issue that can affect all cyclists. Here are some practical tips to help reduce arm pump and make your rides smoother and more enjoyable.
What causes arm pump?
Arm pump happens when the muscles in your forearms and hands are overworked and become tired. This often results from gripping the handlebars too tightly, poor bike ergonomics, or excessive vibrations from rough terrain or roads. If left unaddressed, it can affect your comfort, performance, and confidence on the bike. Symptoms to look out for include:
- Numb fingers or tingling
- Sore or stiff wrists
- Tightness or fatigue in the forearms
- Reduced grip strength
Tips to reduce arm pump
- Adjust your brake lever position
The position of your brake levers plays a big role in how your hands and wrists align. Levers that are too high or low can force your wrists into awkward angles, which will then increase strain.
For road or gravel bikes, ensure the hoods are positioned so your wrists remain neutral when gripping. For flat or riser bars, angle the brake levers to be somewhere above 45 degrees but not level. While this might feel a little bit too high when sat ion the saddle, it tends to be just right when out of the saddle in the descend position.
- Fine-tune your handlebars and grips
Your handlebars and grips directly impact how pressure is distributed across your hands and arms. For flat bars, adjust the handlebar rotation so your wrists stay in a neutral position. It’s common for mountain bikers to rotate the handlebars too fast forward resulting in a non-natural position that applies pressure to the wrists. For drop bars (road bikes), wider or flared handlebars can provide better control and reduce wrist strain, especially on rough terrain. Likewise, a stem that is too long, can increase the weight your arms carry.
- Use ergonomic grips or padded bar tape
If you find yourself gripping tightly during downhill stretches, thinner grips might be more suitable, as they allow for a more natural hand position. Your hands are stronger when clenched, so a slimmer grip can mean your hands aren’t working as hard to hold on. This may seem counter-intuitive, where thick plush grips might not actually be as comfortable. However for general trail riding and XC where you’re not holding on for dear life, a thicker, more padded grip may offer more comfort. These absorb vibrations and provide extra comfort, as well as reduce the strain on your wrists and arms.
Choose some new grips HERE.
Choose some new bar tape HERE.
- Check your tyre pressure
Tyre pressure affects how much road or trail vibration reaches your hands. Lower pressure can soften your ride and reduce arm fatigue by absorbing more impacts. However, avoid going too low, as it can lead to flats or sluggish handling. Experiment to find the right balance for your weight, bike, and terrain. Just as professional cyclists on the Tour de France have found in more recent years, softer tyre pressures don’t necessarily mean less efficiency.
- Adjust your stem length
If your stem is too long, it can stretch your riding position and put more weight on your hands. Switching to a shorter stem brings your handlebars closer, reducing wrist and forearm strain. This adjustment is particularly helpful for longer or hilly rides where control and comfort are important.
- Adjust your riding habits
Even with the perfect bike setup, your technique can make a difference in reducing arm pump. Relax your grip on the handlebars instead of clenching tightly. A firm but loose grip allows your muscles to stay more relaxed, preventing fatigue.
Engaging your core muscles to support your upper body also takes pressure off your hands, as does braking smoothly and avoiding sharp, sudden pulls that overwork your forearms.
Ride pain free
By making small changes to your bike setup, such as adjusting your brake levers, handlebars, or tyre pressure, and practicing good riding techniques, you can significantly reduce discomfort. At Uprise Bikes, we’re here to help you ride comfortably and confidently.
