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ABIKER's Photo ABIKER Posts: 981
9/18/07 4:02 P

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Glad to hear you're feeling better.

~~Adam~~ abiker.blogspot.com
'08 cycling : 0/1500 miles
'08 running: 446/1500 miles



HEATHERANGELINE's Photo HEATHERANGELINE Posts: 1,370
9/18/07 11:02 A

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Well, I've recovered quite fast... regained use and expect it to be all better in another couple of days.
Apparantly I didn't hit myself bad...

Doc says it's probably because I didn't change my position and grasped the handlebars more because I'm used to flats and my century was on hills.

Mother of Angeline (1.5 year)
Boston Qualified Marathoner!
Marathon Maniac 1515


 current weight: 180.0 
 
180
166.25
152.5
138.75
125
KJEANNE's Photo KJEANNE SparkPoints: (39,482)
Fitness Minutes: (31,713)
Posts: 2,093
9/17/07 11:06 A

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Here's some more information:

Some exercises:

To prevent handlebar palsy from occurring, it makes sense to increase the strength of your forearms and the range of motion of your wrists. The exercises described below, which can be completed three to four times per week, increase the strength of the forearm muscles, but they should not be performed if they produce significant pain. Additional resistance should be added only when the exercise can be performed for the designated number of repetitions with no discomfort.

Wrist Extensors. Sit next to a table with your injured forearm on the table surface with the wrist at the end of the table and the palm down. Hold a two- or three-pound dumbbell in the injured-side hand and raise it as high as pain permits or until the back of the hand is level with the table top. Hold this position for five seconds, and then relax the arm and hand for 10 seconds. Perform this sequence eight times, three times daily. Increase the range of the exercise motion as pain permits until the back of the hand is level with the table top at each repetition. When this is possible, increase the amount of resistance by about half-a-pound to a pound.

Wrist Flexors. Sit next to a table with your injured forearm on the table surface with the wrist at the end of the table and the palm up. Hold a two- or three-pound dumbbell in the hand and raise it as high as pain permits or until the weight is level with the table top. Hold this position for five seconds, and then relax the arm and hand for 10 seconds. Perform this sequence eight times, three times daily. Increase the range of motion as pain permits until the weight is level with the table top at each repetition. When this is possible, increase the amount of resistance by about half-a-pound to a pound.

The next two exercises help to increase the range of motion of the wrist. They should be performed to the initial point of pain only.

Wrist Extensors. Get down on all fours, and assume a hands-and-knees position, with the back of the hands on the floor and fingers pointed toward the knees. Rock forward slowly, placing weight on the hands and wrists to the onset of pain. Hold this position for five seconds, and then rock backward, relieving the wrists and hands of the body weight. Relax for 10 seconds to recover. Perform this sequence eight times, three times per day. As pain permits, increase the amount of weight transferred to the hands and wrists on each forward rock.

Wrist Flexors. Get down on all fours again, and assume a hands-and-knees posture, with your palms on the floor and your fingers pointing forward. Then, rock forward slowly, placing weight on the hands and wrists until you begin to feel discomfort. Hold this position for five seconds. Rock backward, relieving the wrists and hands of the body weight, wrists and hands of the body weight, and relax for 10 seconds to recover. Carry out this sequence eight times, three times daily, and as pain permits, increase the amount of weight transferred to the hands and wrists.

http://www.sportsinjurybulletin.com/arch
ive/cycling-injuries.html


Do not look where you fell, but where you slipped.
African proverb


 current weight: 183.0 
 
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ABIKER's Photo ABIKER Posts: 981
9/16/07 9:33 P

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ouch that's no good. I looked up some info on handlebar palsy, and maybe you have already as well, but here is some prevention info I found that would be good for all of us:

Prevention
You can overcome or prevent overuse injuries altogether by making some adjustment to your equipment and behavior. Adjusting the handlebars, the seat, and the pedals to your fit is the key to preventing most overuse injuries. Adjust the bike so you sit in a more upright position, taking the weight and pressure off your hands and wrists. Take a rest during long rides and change your hand position on the handlebars often. Shift your weight from the center of your palms to the outside edge of your palms as often as possible. Wear padded gloves and add handlebar padding to your bike to help protect your hands from injury. The padding absorbs the shocks and jolts from the road, limiting the stress transmitted to your hands. Your hands will also be able to handle the stress from the roads much better if you complete a short session of hand and wrist stretches before hitting the road.

Most often, overuse injuries experienced by cyclists stem from a lack of specific preparation. With the proper training and equipment, you can minimize the risk of these hand injuries.

David C. Rehak, MD
Columbus, Georgia

http://www.hughston.com/hha/a_15_3_2.htm

~~Adam~~ abiker.blogspot.com
'08 cycling : 0/1500 miles
'08 running: 446/1500 miles



HEATHERANGELINE's Photo HEATHERANGELINE Posts: 1,370
9/16/07 9:22 P

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I think I might have it... how long off? It doesn't seem to be as bad as my friend had-- but she had to take a couple months off (scary!)

Mother of Angeline (1.5 year)
Boston Qualified Marathoner!
Marathon Maniac 1515


 current weight: 180.0 
 
180
166.25
152.5
138.75
125
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