Climbing Sore Wrist

Training
1

Over the last number of years I have accumulated 150,000m of climbing per year training for events like Marmotte.

I have developed wrist pain from right shifting gears on the rear mech. Not sure if this is down to the climbing I have clocked up in the last 3 years or just 15 years of cycling. After the Marmotte itself my wrist were in bits.

When climbing I do get out of the saddle frequently which involves shifting up and down under load.

Even yesterday on a 3 hour rolling spin my wrist is slightly sore today. I rider mechanical Shimano dura ace.

On recent cycling trip I rented DI2 and it was so nice, zero wrist pain.

Anyone who climbs alot experience this? Is a new bike my only solution :smiley:

2

Starting with free options, have you tried the modern trend of rolling the hoods in? It generally gives the wrist a better position and puts less strain through the fingers in my experience.

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I would definitely start with @alexgold123’s suggestion and roll your hoods in. I did exactly this last year after starting to experience wrist pain and it made a night and day difference.

After an adjustment period getting used to the new position, along with some exercises to help strengthen/rehab my wrists, I no longer experience pain in either.

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4

come on people… He just wants to hear Di2 is the solution so he has a reason for a new bike :wink:
Di2 will solve all your problems :upside_down_face:

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I haven’t tried rolling in the hoods so will give that a bash.

I do 50/60 pushups every second day so assume thats works the wrists somewhat but may need a more focused exercise.

The inner miser wants to avoid a bike purchase but its inevitable at some point and what better excuse than health reasons :laughing:

6

Di2 might not be the only way to fix this you know.

There are some other things you might consider trying… SRAM, Campagnolo and Ltwoo can all supply you with a similar prescription :slight_smile:

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Um, is it possibly an overuse issue? Maybe try stopping the pushups for a week or two and see if that helps? Or maybe use a pushup handle to get the wrists in a better place for the effort. Are you sure it’s not a fit issue with road vibration causing issues? Also maybe double wrapping your bars would help with shock and positioning?

Just some ideas…

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8

Thanks and food for thought.

Definitely not a fit issue as have my 2 bikes 15 and 8 years respectively.

I have no pain during or after pushups so had ruled that out and thinking about it historically I would never have issues on a 3 or 4 hour ride in the past (which I do now).

Not currently in a gym so was doing pushups the last 3 months as stop / gap until I get adjustable dumbells as a christmas present.

Will drop them for now and see what happens :pray:

9

I’ve had a tendonosis develop over the past couple months probably related to yard work I was doing earlier this year. Took me by surprise and have gone through physical therapy and a PRP session. Only in certain position do I get pain in the 8 to 9 on the 10 point scale. Might have a tear somehow too. It is widely believed to be a result of hitting a huge groove in a rail trail a couple of years ago and the shock through my arms. The whole left arm, minus shoulder so far has had issues. It’s totally cumulative too. Like Indiana Jones says, it’s not the time, it’s the mileage…

I even get wrist pain on the smart bike. :roll_eyes: My outdoor riding career might be effectively over. Tendon and ligament damage is nothing to mess with, so far. If I pull that wrist tendon anymore, I might need surgery and that is nothing but a huge box of pain. Good luck with your wrist. I hope it’s nothing long lasting.