Ride Smart: Protecting Your Nerves on Indiana’s Trails

What Cyclists in Carmel, Zionsville, and Indy Need to Know About Hand and Pelvic Nerve Injuries

With beautiful greenways like the Monon Trail, quiet country roads outside Zionsville, and vibrant group rides through downtown Indy, Indiana has become a hub for cycling enthusiasts. But whether you're logging long miles training for a Gran Fondo or just commuting to work, you're likely placing more stress on your nerves than you realize — particularly the ulnar and pudendal nerves.

Let’s talk about two of the most common nerve injuries seen in cyclists: Cyclist’s Palsy and Pudendal Nerve Compression.

Cyclist’s Palsy: Handlebar Pressure Gone Wrong

What It Is:

Cyclist’s Palsy, also called ulnar neuropathy, occurs when prolonged pressure on the hands — particularly the heel of your palm — compresses the ulnar nerve at the wrist. This nerve controls sensation and motor function in part of your hand.

Common Symptoms:

• Numbness or tingling in the ring and pinky fingers

• Weak grip or clumsiness

• Hand “falling asleep” during or after a ride
  

Prevention Tips for Indiana Riders:

• Adjust your handlebar position to reduce wrist extension

• Install gel-padded gloves or bar tape

• Switch hand positions frequently (tops, hoods, drops)

• Take breaks, especially on Monon or Eagle Creek rides longer than 30–45 minutes
  

Pudendal Nerve Compression: More Than Just Saddle Soreness

What It Is:

The pudendal nerve travels through the pelvis and gives sensation to the perineum and genitals. When compressed by prolonged saddle pressure, it can lead to numbness, tingling, or pain in sensitive areas.

It’s more common than you think — especially in endurance cyclists, spinning class regulars, or bike commuters.

Common Symptoms:

• Genital or perineal numbness

• Tingling, burning, or even aching pain after riding

• Discomfort sitting even off the bike

• In severe cases: sexual or urinary symptoms

Prevention Tips for the Indiana Saddle Crowd:

• Choose a cutout or pressure-relieving saddle

• Adjust saddle angle and height to avoid forward tilt

• Stand up on the pedals every 5–10 minutes, especially on flat trails like the Big 4 Rail Trail

• Consider padded cycling shorts — especially on long rides between Carmel and Zionsville
  

Who’s at Risk in Indiana?

You’re especially vulnerable if:

• You’re logging multiple rides per week (road or gravel)

• You have a low or aggressive riding posture

• You’ve recently increased mileage or intensity (training for RAIN or Hilly Hundred)

• You don’t cross-train or do recovery stretches
  

When to Get Checked

If your symptoms persist more than a few days after riding, or worsen over time, it’s time to talk to a healthcare provider — ideally one familiar with sports or nerve-related injuries. Early intervention can help prevent long-term nerve damage.

Ride Safe, Indiana

Cycling should be empowering, not disabling. By paying attention to your posture, gear, and ride habits, you can enjoy Indiana’s cycling scene while protecting your nerves — from the top of your handlebars to the base of your saddle.

Disclaimer: This article is intended for informational purposes only and does not replace professional medical advice. If you’re experiencing persistent numbness, weakness, or pain, consult a licensed healthcare provider.