Cycling as a sport has been growing and enjoyed by many others around the world. Many individual cycles as a part of a regular exercise routine and a healthy lifestyle. There’s nothing worse than being debilitated by an injury or pain that prevents you from doing what you enjoy.
So, the main question of this article is ‘do you suffer from hip pain when cycling?’ When it comes to cycling, the hips are a major focus point where it operates in flexion throughout the entire ride and at every point in the pedal stroke. Unfortunately, many people start to feel hip pain in the cycling position or after when they get off the bike.
In this article, we will take you through the many different ways of minimizing and eliminating the feeling of hip pain when cycling.
1. Poor posture
A common cause of hip pain. Cycling tends to put your body in a terrible position. For instance, a cyclist has the tendency to round the upper and lower back causing a compressed chest or your hips to stay in a flexed position and never fully extend causing discomfort. Thus, it is certainly something you can improve on.
Alleviating the hip pain you feel from cycling could be as simple as stretching. By targeting the hip flexors through stretching you’re proactively treating and correcting poor posture.
Image via : Swiss Cycles
2. Weakness of lower body
When you’re on the bike, your hip flexors are working in a mechanical disadvantage position. It’s almost unimaginable how many times your hips will flex throughout your ride. If the hip can’t be flexed fully as a result of weakness, your body will compensate by looking for that flexion up the back and side. This can lead to overuse and injuries.
Here is how you can strengthen the hip flexors and condition them for cycling. Any exercise that lifts the knee towards the chest will help correct the muscle. For instance, knee raises, leg lifts, lunges, or mountain climbers. Another possible factor of the weak hip flexor is due to the wrong size bike, as it puts your hips into a bad position, so try getting your bike checked and fitted.
Image size : Bicycling Magazine
3. Overuse
It is only normal that athletes often overtrain during training regimens and sway away from discipline toward recovery. Long hours on the road, early morning spin classes, and intervals all mix up in a dangerous cocktail of getting injuries
Resting is the best recovery, just take some time off. Understandably, it is the last thing some of you want to hear, but consider this, the more your ride the more you need to learn to take care of yourself. Get in proper rest, nutrition, and strength training.
So, is cycling bad for your hip? Well, it doesn’t have to be. Finding the right balance between training volume, diet, and rest with the length and strength of your muscle will get you stronger and prevent injuries. Happy Riding!
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