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Avoiding aches and pain on long rides

Relax, don't race your mates

Riding motorcycles is never a pain, but it can cause pain, especially cramps in the legs and arms and aches in the wrists, back, neck and knees which could be a safety risk.

These aches, pains and cramps are particularly common on long-distance rides, in weather extremes and among older riders. They can not only cause discomfort, but also become a dangerous distraction.

Avoiding cramps, aches and pains takes a bit of effort, but it will make your riding safer and more pleasurable.

Here are our top 10 tips for avoiding aches, pains and cramp:

  1. Stay hydrated. Electrical signals in the muscles require water and when you dehydrate it can impair signalling which leads to cramps.
    Camelbak reduces dehydration
    Camelbak reduces dehydration
  2. Eat well. To prevent cramps, you’ll need to eat carbohydrates and foods with plenty of potassium, calcium and magnesium. If you are prone to cramping, you can take pill supplements.
    Pain foods eat well
    Eat well
  3. Stretch. Before you get on the bike and at every stop, just do some basic stretches. Even Valentino Rossi stretches before a race. We’re not talking roadside yoga or pilates, but some back, leg, neck and wrist stretches before you ride will prevent cramps. They will also ease a cramp once started. But don’t be tempted to do too many stretches on the bike. Get off the bike and walk around, stretch and rest. Don’t wait until the pain is so bad it takes up most of your concentration as that is dangerous. Take regular stops and nip the pain in the bud. Even a five-minute stop will help ease muscle and joint pain.
    pain - Manual throttle lock
    Manual throttle lock
  4. Cruise control. Wrist pain usually occurs in the right wrist which is stuck in the one position on the throttle, especially on the highway. If you’ve got cruise control, use it on long, straight stretches of road and take the time to move your wrist around. You could also try one of the many cheap throttle stops available. Mine cost just $20 and it’s handy just for a 30-second reprieve from gripping the throttle. It can also be fitted easily and moved from bike to bike. Never use any cruise control in the wet or on slippery surfaces such as gravel.
    Relax, don’t race your mates
  5. Loosen up. Consciously think about your posture. Drop your shoulders, loosen your grip on the handlebars, do the funky chicken (flap your elbows) and straighten your legs out for a few seconds, although you should do this one at a time as you need to keep your feet close to the controls in case of emergency. You may need to slow down and relax. Racing your mates makes you tense. Let your friends ride on ahead. They’ll wait for you!
    Harley hydration vest - pain
    Harley hydration vest
  6. Dress appropriately. Heat can cause dehydration which leads to cramping. Open the vents on your jacket, use iced gel packs or wet handkerchiefs around your neck and consider a hydration vest or Ventz which allow cool air to flow up your sleeves. Meanwhile, cold can cause joint and back pain. Dress warmly and consider buying chemically-activated gel heat packs which you can slip up your sleeves, around your neck or into the back of your trousers to ease wrist, neck and lower back pain.
    Ventz motorcycle jacket vents - pain
  7. Controls. Check that your bike levers and pedals are in the best position so that you aren’t straining your wrists or ankles. Most levers are adjustable for length and can be rotated on the bars for the best position. Most brake and gear shift pedals can also be adjusted so you don’t have to lift, drop or hold your foot on an unusual angle. If you suffer from numb hands, consider buying bar-end weights which take the tingle our of the grips.
    boots Footpegs pain - throttle wrist handlebars
    Adjust your levers and pedals
  8. Seat position. If your seat is adjustable, consider changing it every couple of hours on a long trip just to change your posture on the bike so you don’t get frozen in the one position. You might also find the settings should be different for highway use, carving the canyons and commuting. You could also consider a cushion such as an Airhawk which not only adds comfort, but also height.
    Airhawk seat cushion eases pain
    Airhawk seat cushion eases pain
  9. Adjust handlebars. Most handlebars can be adjusted, even slightly. Just rolling a handlebar forward or back a little can change the angle of your wrists and your whole riding position. You may also consider handlebar risers.
    pain - throttle wrist handlebars
    Adjust your handlebars
  10. Pain killers. If you are still suffering, consider taking some pain killers, but check to see if they have a warning about use while “driving”. Also, be aware that even some pain killers that don’t make you drowsy on their own, may have that affect when taken with other medications. Best to ask your doctor.
  1. Depletion of Magnesium salts causes cramps, you can get Mg pills at the Chemist or supermarket. Great things, especially when you sweat a lot and leach it out. Just rehydrating isn’t enough, Mg pills work for me, before and during the ride, or any strenuous activity.

  2. I use an airhawk on long trips and love it, but for the last word in low back comfort, a kidney belt is perfect. A cheap MX one will do, but I have moved up to the BMW Pro kidney belt and it is luxury. They are big sizes though, so don’t order ans XL unless you are a big boy.

  3. Hi Mark. I recently went on a trip to Canberra and return from the Gold Coast which covered approx 2600kms. I was concerned how I would cope physically as this was by far the longest ride I have done over five days. I managed all the above by regular stops, drinking at each stop and not racing the others. The most important thing I wore though which really helped was a set of compression garments for both top and bottom. They were both long as it was cold but I am certain they helped with fatigue and soreness. I can’t recommend them enough. Common brands are Skins and 2XU. There is a reason long distance athletes wear them all the time during racing and after. They are also light and can be washed each day as they dry quick.

  4. I have used an air hawk cushion on long rides for over 5 years now, and it is great. Better than the Sargent seat I have which only adds a few hours of comfort from standard on its own. Contrary to the article if inflated correctly it does not add to the ride height much as they are not meant to be fully inflated, only just enough to lift you of the seat about 5mm and allow blood circulation by preventing pressure points. I hardly notice mine being on the bike at all except that I can ride all day in comfort. Well worth the money in my opinion.

  5. I’m suffiring long drive daily 1 hour for job so my leg muscles are pain daily. How to solve plz give some suitable treatment

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