Top 7 wrist mobility exercises for cycling - here’s how to prevent hand-related pain

Suffering from sore wrists when cycling? We explain the root causes and what you can do to avoid aches

Male cyclist riding out the saddle
(Image credit: Future)

A large number of cyclists experience pain in their hands and wrists with cycling. A 1995 study of overuse injuries in cycling found that 31 per cent reported hand/wrist complaints. But does wrist mobility - or a lack of it - play a role?

Wrist mobility refers to how easily we can move our wrists and depends on both flexibility and strength. Unlike other simpler joints, the wrist moves in three planes: flexion and extension (bending forward and back), radial and ulnar deviation (side to side), and supination and pronation (twisting or rotation).

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Nicole Oh is a physiotherapist and bike fitter, with training in biomechanical assessments, sports injury rehabilitation, acupuncture and clinical pilates.

A competitive cyclist with a background in triathlon, Nicole raced at National level in the UK, also managing and co-founding the Les Filles Racing Team. Having moved to Sydney, she works as a physiotherapist at The Body Mechanic and continues to race competitively.