Biking is kind to the joints in that it is non-weight-bearing and doesn't involve impact, but it does require a constant, repetitive flexing and extending of the hip, knee and ankle joints. If you're having hip pain while you're on the bike, it's best to lay off until you recover. If your hip pain is more general and occurs throughout the day, it's usually safe to ride your bike as long as the proper precautions are taken.
Analyze Pain
Pain is a sign that damage is occurring, so it's best to avoid activities that cause pain to prevent further damage. Pain doesn't always occur at the location of the injury -- hip pain could be a sign of lower back damage, or it could be the result of misalignment from compensation for a bad knee or foot. Consider former injuries you've had, and whether they may be playing a role in your hip pain. If so, you must not only make adjustments to accommodate your hips, but you must also take care of the old injury.
Bike Adjustment
Proper cycling form is important -- if you tend to rock side to side when you pedal, you may irritate your hip each time one side rises higher than the other. Most cycling form issues occur because the bike isn't adjusted properly. Multiply your inseam by 0.883 to determine how far the top of your seat should be from the bottom bracket, and adjust it accordingly. Sit on your bike and push one pedal to the bottommost position -- when your foot rests on the pedal, your knee should be at a 25- to 30- degree angle of flex. Move the pedal to the forward-most position and draw an imaginary line from the front of your knee straight down. The line should intersect the ball of your foot and the pedal axle -- if not, adjust the seat forward or backward. Make sure your cleats are placed in a position that allows your foot to fall naturally on the pedal. These adjustments help ensure proper alignment of the lower body, which can reduce the strain on your hips, knees and lower back.
Stretching/Strengthening
Tight leg and lower back muscles can also contribute to hip pain, and biking will only exacerbate the problem. Stretch your lower back, hamstrings, hip flexors, quads and calves daily. Add a twice-weekly strength training routine to build stronger leg muscles to avoid putting too much strain on your ligaments when you ride. On days when your hip pain is bad, use a light gear and keep your cadence up to about 80 to 90 rpm to avoid straining your hip.
Safety
With the exception of minor muscle strains, hip pain won't just go away until you treat whatever is causing it. If a week of self-care like rest, ice, heat and over-the-counter pain relievers don't help, it's time to see a doctor. Of course, if the hip pain was caused by a fall or other acute injury, seek medical attention immediately.
