Ride prep, wrist exercise

[Moose]

Typically when I end a long weekend in the saddle like the recent Texas Hill Country ride my wrist and fingers are sore, if not numb. This time around I tired something that many riders do routinely. I worked on strengthening my wrist and arms using a spring hand grip and weights. Sitting in front of the tube watching whatever and MotoGP races, I've begun to squeeze a Nautilus spring hand grip. Putting in 1200 hard miles in three days has had little effect on the wrist and fingers. Absolutely no residual numbness or soreness in the fingers. The weights help as well, doing arm curls helps maneuver the bike more confidently. For example, I find myself leaning more forward toward the hand grips and moving in the saddle from side to side using the arms for leverage.
Since my modest weight program is lacking in structure, any recommendations for reps or additional routines?

[DarthRider]

Good tips, Moose-Man.
Here's one from my Chiropractor to head off or treat "tennis elbow" and some types of hand/wrist riding pain.
He says when you do a lot of gripping like handlebars or exercise springs we also need to counter that with extension exercises.
Imagine your fingers all straight and drawn together, with a rubber band wrapped around them, holding them in place. Now expand your fingers to pull against the rubber band, working them in & out, in & out. That builds the hand and forearm muscles "opposite" those used in gripping.
He says there are special exercise devices for that.
Also, get an 18" length of broomstick. Nail the end of a 2" length of chain or cord in the middle with about a 1 lb. weight on the end. Grip the stick in both hands and roll up the cord in the reverse direction of a gripping motion...backwards towards your body. I haven't done this yet but he says it's great for this.
I have several problems like the numb hands & painful wrists & elbows. Doc says it's from nearly 49 years of gripping grips, squeezing levers and rotating throttles, plus 20 years or so of mousing & pounding keyboards. He says part of repetitive motion injuries is from letting our muscles get out of balance...strong on one side, weak on the other.
Of course, my Dad did warn me but he just said I'd go blind. Thank God for stronger glasses!
I also know several long-time riders (old farts) who pop an Ibuprofen before they leave and after they arrive from a long ride. It's a "band-aid" for sure but it helps.
Dean-O is working with Ricky of Ricky Bars fame. I asked him to ask Rickey when they talk next about grip size. What is the best ergonomically...small or large diameter grips? Also foam, gel grips or just thin, tacky rubber?
This is a good topic...let's hear from you other birds!

Dave

[DJ Down Under]

I agree Dave...great topic....re grip size.

Small grips for me....I hate fat grips..and I'm 6'4" with very big hands.

I've been windsurfing for over 25yrs and our booms (the bit we hang on to) have got thinner over the years.

Whenever I use the old style thicker booms I find it much harder to hang on.

Same with my kite surfing bars.

Same with my mountain bike grips...fat grips leave my hands aching after a long ride.

I have those old style tapered grips on my RR...I'd love to put the newer thinner type on...yes the newer BMW grips are thinner.

As far a exercises for the hands go...you can't beat the powerball.

I have one of the new (and rare) Metal powerballs...boy what a workout....I've done almost 12,000rpm on the new metal ball.

btw...Boxerboy has just put some new fat grips on his bike..and he loves them...so it's a personal thing.

but..IMO..I don't think you'll see any Moto Gp, Moto Cross or Motard Racer using fat grips.....I may be wrong.

DJ

[arkline]

Wow. I've been having this continuous discomfort in my left hand and numbness in my thumb since I rode to Nampa...I just tried out the finger extension exercise that Dave talks about up a post and, hokey smokes, it made an instantaneous difference. If I let my hand go back to a normal, relaxed state the discomfort comes back, but I think I'll give this stretching business a work out and see what happens over the next couple of days...

[Moose]

Thanks Darth and DJ, cool stuff to work with. Here is another area of conditioning along the lines of what you've described. In my previous life ripping through the sky with no concern for physical effects I experienced debilitating back spasms and tightening of the lower back muscles. Man that was painful. The cure, exercises for pregnant women. No Shit. Using the same principles you guys discuss, the idea was to exercise the lower back counter the incurred stress. Hence, one needs to get on the floor on all fours, ie. hands and knees, then raise the back toward the ceiling. Likewise, one can lay on the back while on the floor, bring the knees up off the floor a little and try to force the lower back through the floor. It really works to strengthen the lower back and relieve back pain. I still do those exercises when I ride for the day. Conditioning for us older Peckerheads is becoming part of the ride.

[BobFV1]

Typically when I end a long weekend in the saddle like the recent Texas Hill Country ride my wrist and fingers are sore, if not numb. This time around I tired something that many riders do routinely. I worked on strengthening my wrist and arms using a spring hand grip and weights. Sitting in front of the tube watching whatever and MotoGP races, I've begun to squeeze a Nautilus spring hand grip. Putting in 1200 hard miles in three days has had little effect on the wrist and fingers. Absolutely no residual numbness or soreness in the fingers. The weights help as well, doing arm curls helps maneuver the bike more confidently. For example, I find myself leaning more forward toward the hand grips and moving in the saddle from side to side using the arms for leverage.
Since my modest weight program is lacking in structure, any recommendations for reps or additional routines?

Finally - an exercise I can do while drinking beer! My right wrist has been killing me since my big ride last week, so I think I may try this - thanksfor the tip!

[Road Dog]

I agree Dave...great topic....re grip size.

Small grips for me....I hate fat grips..and I'm 6'4" with very big hands.


DJ

I am just the opposite. We cover a lot of miles and try everything to make the ride less painful. I use large grips under the theory that they take less twisting force than small grips do. So as the miles add up it is just a little less pressure on the wrist.

I am always changing handle bar, control positions or carving on seats to make them more comfortable at the end of a day. Try everything. One of the best things I do is to make a Scotty throttle stop. It's a coat hanger wrapped around the throttle grip with a tail that can be pushed against the brake lever to hold the throttle.

Bill

[Cheesedick]

Cheesedick!

[Deans BMW]

Wusses all................

[DJ Down Under]

I am just the opposite. We cover a lot of miles and try everything to make the ride less painful. I use large grips under the theory that they take less twisting force than small grips do. So as the miles add up it is just a little less pressure on the wrist
You may be right there...I ride mostly around town and when I do rides it has lots of twisties....but I remember once doing a long stretch of highway with hours of non stop straight stuff and the throttle hand does get a bit sore.

I've noticed that new jap bikes have very light throttle spring tension compared to ours.

DJ

[kocook]

What's all this about exercising your wrists prior to going on a ride?! I am ashamed of you guys for suggesting such a thing on a pubic (I mean public) forum. :icon_mrgreen: