How Do You Fix a Sore Wrist From Mountain Biking?

Mountain biking is a great way to stay fit, but it can also come with a few aches and pains. One of the most common ailments that mountain bikers face is a sore wrist. This is usually caused by the combination of intense and repetitive motion while riding, as well as gripping onto the handlebars too tightly.

Fortunately, there are several ways to treat and prevent sore wrists. The first step for treating sore wrists is to rest and ice the area.

Taking a break from riding for a few days will give your wrists time to heal and reduce inflammation. Applying an ice pack or cold compress to your wrists for 15-20 minutes several times each day will help reduce swelling and pain.

Stretching can also help alleviate pain from sore wrists. Wrist extensions, wrist flexions, and forearm stretches can all help increase flexibility in the wrist joint and reduce tightness in the muscles. These stretches should be done slowly and gently to avoid further injury.

Strength Training

In addition, strength training can help build up muscles in your arms which will give them more support while mountain biking. Simple exercises such as push-ups, pull-ups, curls, dips, planks, triceps presses and shoulder presses can all be done with minimal equipment at home or at a gym.

Equipment Adjustments

Finally, making sure your bike fits you properly can also help reduce wrist pain while mountain biking. Your seat should be adjusted so that it’s at the proper height for your body size and type; handlebars should be in line with the seat; grips should be wide enough for comfort; pedals should be fitted with toe clips or straps; and brakes should be easy to reach without overextending your wrists.

By combining rest, icing, stretching exercises, strength training and proper bike adjustments you can effectively treat and prevent sore wrists from mountain biking.


Sore wrists from mountain biking are very common but they don’t have to keep you off the trails! With some simple techniques such as rest, icing, stretching exercises, strength training and proper bike adjustments you can keep your wrists healthy while still enjoying all that mountain biking has to offer.

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Jennifer Watson