Are you an avid bike rider? What’s your bike of choice: Motocross, BMX, Mountain, Road, or maybe the stationary exercise bike.
It’s not uncommon for whichever type of bike rider you are, to experience elbow pain from time to time.
Regardless of whether you are a seasoned bike rider or have just pulled the old bike out from the garage in the spring, there is a good chance you will experience some type of pain in your elbow joints.
There can be many different reasons why your elbow joints are hurting. It could be the result of an old injury flaring up from the past, you may have just accidentally “bumped” your elbow or the most likely reason is from your body/hand/elbow position on the bike.
The more hand positions you have to choose from on a bike the better. This will take a lot of the stress away from the wrist and elbow joints as they have time to rest as you move and transition from one position to the next.
If you are prone to and cursed with inflexible wrist or elbow joints, the fit of your bike is even more important and you just have to accept the fact that you won’t be able to hold certain positions as long as others.
To be more specific about your position on the bike and how it can cause elbow pain, you need not look any further than the position of your handlebars.
Are they too high, too low, too close, or too far away? For most riders this is the culprit of their elbow pain troubles.
The correct reach allows the rider to easily use all hand positions on the handlebars allowing a comfortable bend of your elbows, decreasing the stress on the joint.
More advanced and professional riders may tinker with the width and height of the handlebars but I will not address this here.
It is very important that you keep your elbows bent at all times while riding and try to avoid locking them out. Maintaining a slight bend in your elbows. Otherwise you will find that your arm hurts near elbow joint and the pain can sometimes radiate from the elbow joint down your forearm and into your wrist or fingers.
This allows the bumps in the road to be absorbed by your elbows, just like shock absorbers. Try to keep your elbows close to the body as this also decreases the chance of a fall or even worse catching your elbow on a foreign object as you ride by.
The practice of keeping your elbows bent may take sometime for you to learn just like learning to get your weight behind the saddle when you ride. Most people tend to ride with straight arms and butt planted in the saddle. When your arms are straight and you stay stuck in the saddle, the surface and terrain you riding on controls you which puts you out of control.
Another thing to take into consideration is whether or not the cockpit of your bike is too long. If it is too long, your elbows will never be bent as you have to assume the straight arm position to do anything on the bike. As a result you are also pulled out of the saddle. As you stay in this locked arm position your elbow joints take a beating as there is no way for them to absorb the bumps and terrain.
If you are road bike fan, flaring the elbows out to the side not only looks funny but decreases your speed and slows you down.
Simply stay agile and flexible on your bike so your joints absorb as much of the impact as possible. This will allow for a more comfortable ride and less stress on your elbow.
Remember elbows bent at all times!
If you find that your elbow pain is not getting better, you may have developed an injury called tennis elbow. No tennis elbow doesn’t only affect tennis players, bike riders can develop tennis elbow too.
Want to completely eliminate your tennis elbow and elbow pain using 5 simple, step-by-step techniques from the comfort of home without any special exercise equipment or gadgets?