Many people have the idea that numbness or tingling in the hands or arms are common symptoms after workouts or training, but why does this happen? It often is related to temporary nerve compression during training. Nevertheless, when those symptoms are persistent they can signal underlying nerve entrapment that should be checked by an orthopaedic surgeon. This article explores lesser-known signs of possible nerve issues after training that you might not know.
Why numbness happens after exercise
After exercising, numbness can happen for a short period because the nearby nerves can be irritated by pressure, swelling, or prolonged positions. Usually, the tight muscles or inflamed tissues reduce space around nerves and the repetitive movements increase friction and compression, leading to numbness. Nonetheless, the persistence of the numbness calls us to do an additional glance or check-up, since there are common nerve problems often linked to training.
Common nerve problems linked to training
A. Carpal tunnel syndrome
Refers to the compression of the median nerve at the wrist’s carpal tunnel. When it gets compressed, it causes numbness, pain, weakness in the thumb, index, and middle fingers, among other symptoms. It is often triggered by weight bearing through the hands, such as push-ups, planks, or lifting.
B. Cubital tunnel syndrome
Is a syndrome caused by the compression of the ulnar nerve at the elbow, causing numbness, weakness, or tingling in the ring and little fingers. It is usually linked to prolonged elbow bending or leaning during workouts.
C. Thoracic outlet compression
Is when the space between the neck and the shoulder (thoracic outlet) gets squeezed and a nerve pressure occurs. It is frequently associated with poor posture or heavy upper-body loading, common in construction workers, material loaders, and even when doing heavy training with poor posture.
D. Cervical nerve irritation
This happens when a cervical nerve is pinched or compressed at the neck level, causing pain, numbness, tingling, or weakness radiating down to the shoulder, arm, or hand after strain. It is commonly caused by age-related-wear-and-tear or a sudden injury that can occur anywhere including when training.
Training habits that increase nerve compression
On the other hand, there are specific training habits that increase the nerve compression. One example is overtraining without giving the body the time of recovery. Another example is poor wrist or elbow positioning, since it can lead to the carpal tunnel syndrome or the cubital tunnel syndrome that we mentioned above. Also, rounded shoulders and forward head posture are bad because they can cause thoracic outlet compression or cervical nerve irritation. Last but not least, the tight gripping of weights and the sudden increases in load or intensity can as well increase nerve compression.
Early warning signs to watch for
People should be aware of these early warning signs that require medical check-up. The first one is feeling tingling, burning, or “pins and needles” during or after exercise, since this is not normal. Other early signs are weak grip strength when training or numbness lasting hours or days after training. As well, if any of the symptoms mentioned above or other similar wake you at night, it is an early warning sign too.
Simple posture and training fixes
Sometimes those symptoms can be occasioned by bad postures or techniques, so we recommend to apply these simple posture and training fixes:
- Adjust wrist position during lifts.
- Avoid locking or over-bending elbows.
- Stretch forearms, chest, and shoulders.
- Strengthen upper back to improve posture.
- Modify exercises that trigger symptoms.
- Use padded gloves or supports if needed.
If the symptoms persist, although you made those changes and fixes in your posture and training, please consult an orthopaedic surgeon.
When to seek professional help
Please consult with an orthopaedic surgeon if you experience any of the following:
- Symptoms persist beyond a few days.
- Numbness spreads or worsens.
- Loss of strength or coordination.
- Pain accompanies tingling.
- Any other symptom that interferes with daily activities.
Reassuring close
After training, numbness or tingling can happen for a short period because the nearby nerves can be irritated by pressure, swelling, or prolonged positions. Sometimes those symptoms can be occasioned by bad postures or techniques. But, persistent symptoms deserve proper evaluation. Most training-related numbness is reversible when addressed early. Seeing an orthopaedic specialist can protect nerve health and keep you active.
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Medically Reviewed
Last reviewed on 20/01/2025
