Wrist Pain from Riding? 3 Exercises to Help by Jess Hofherr
Kicking off the adventure motorcycle season gets everyone fired up, but wrist pain can quickly put a damper on the fun. Knowing what causes it and how to ease the discomfort will keep you riding strong and pain-free all season long.
Causes of Wrist Pain
Wrist pain often stems from three main issues:
Poor motorcycle fit—handlebars or controls that are too low, far, or misaligned—forces wrists into awkward positions, straining them. Consider adjusting the bar height or roll, as well as the angle of the controls when you’re reaching for them.
Incorrect riding position, like locked elbows or poor alignment, adds stress, particularly on rough terrain where vibrations and bumps amplify discomfort.
Overuse from constant hard gripping and added pressure through your hands on the bars can inflame wrists; a loose grip and neutral wrist position can reduce these symptoms. Adjusting your bike and posture is key to happier wrists.
We typically roll on and off the throttle, forward and back. These hand movements are controlled by forearm muscles that cross the wrist. We are using them all the time while on the bike.
The two primary positions that may cause pain are wrist extension and flexion:
Wrist extension
Wrist flexion
Whereas maintaining a neutral wrist in both seated and standing is anatomically ideal:
Neutral wrist - seated
Neutral wrist - standing
3 Exercises to Alleviate Wrist Pain
Try these exercises to ease wrist pain and boost resilience:
1— Wrist Flexor and Extensor Stretching
Stretch forearm muscles to relieve tension. Place your palms backward on a surface, fingers toward you, and hold for 15-30 seconds building to 1 minute each stretch. Flip hands so palms face up, fingers still toward you, and hold again. Repeat 2-3 times. (Tip: Use your bike’s seat or gas tank if no surface is handy!)
Wrist flexor stretch
Wrist extensor stretch
2— Wrist Extension Rocking
Improve wrist mobility with this move. Place your hand palm-down on a surface and gently rock your forearm forward over your wrist. Assist with your other hand or a band if needed. Do 10-15 reps per wrist, repeating 2-3 times or until mobility no longer improves (up to 2 minutes).
3— Strengthening Exercises
Build wrist and grip strength for riding demands. Grab a dumbbell or even your helmet, rest elbows on a flat surface, and perform wrist curls—palms up, then down. Do 3 sets of 8 reps per wrist with a focus on control throughout the movement. For endurance (great for if you fatigue on rides), try 3 sets of 18-20 reps with lighter weight.
Conclusion
Don’t just “grip it and rip it”! Remember that holding lightly on the handlebars allows the bike to move more freely under us on dirt and trails.
Wrist pain doesn’t have to derail your adventures. Stretch and strengthen your wrists, keep a loose, neutral grip, and check your riding position often. With these steps, you’ll ride pain-free and enjoy every mile. Happy trails!
