Next to accidents, bike-related overuse injuries are the most common cause of hip pain in those who cycle regularly, according to the American Academy of Family Physicians. Competitive cyclists incur the greatest amount of hip injuries, though neck and back strain also are common complaints voiced by competitive cyclists.
Bike Fit
To prevent injuries and hip pain, make sure that your bike fits your body. The American Academy of Family Physicians recommends adjusting the pedals, handlebars and seat to accommodate your body to prevent overuse injuries. Position the pedals so that your foot remains in a neutral pose while your ride, with the ball of your foot placed over the axis of the pedal. The seat should sit so that your knees are at a 25- to 30-degree angle when your feet are in the six o'clock position on the pedals. Keep the seat slightly elevated at the front and the handlebars about 1 to 2 inches below the top of the saddle -- closer to 4 inches for taller riders.
Repetition
The constant repetitive motion of cycling usually causes the most hip pain. Your tendons continuously slide over the hipbone, and contract and constrict until they wear out and incur small tears. This hip tendonitis usually responds well to rest, ice and anti-inflammatory drugs such as ibuprofen. Stretch the hip flexor muscles and tendons with sustained lunges to prepare them for the rigors of long rides by making them more flexible.
Adjustments
Cycling before your legs and hips are prepared for long rides can lead to injuries. Cyclists often undergo hip pain early in the spring after a long winter indoors. Even though stationary bikes can keep you working on your training, it is difficult to completely mimic the challenges you face on hills and long stretches of road outdoors. According to Cycling Performance Tips, you should adjust your initial rides to compensate for your lack of long-distance cycling. Gradually build on your initial rides. Start slowly with little resistance, and maintain a cadence that sustains pedaling to a minimum of 80 to 90 repetitions per minute. Add time and resistance as you build strength and endurance.
Gear
If you stretch and start your training with moderation, have your bike measured to make sure it suits your physical requirements, yet you still develop hip pain, consider your riding gear. It's possible that one of your legs is slightly longer than the other leg, in which case a simple lift in the shoe of your shorter leg could compensate for the difference so that you aren't overreaching with your shorter leg, placing undue strain on your hip muscles. Your shoes could be creating improper foot placement that also tugs disproportionately on your hip. If you have flat feet, your feet may pronate, or turn inward too much, causing hip pain when you ride. Shoe inserts can provide you with appropriate lift so that you can practice proper techniques when riding and prevent further pain.
