Hip pain is one of the most common injuries during cycling. It most commonly occurs for new riders and during the beginning of warmer seasons when cyclists start riding again. Understanding the cause of this hip pain can help you determine your best treatment options. Another important component in treating your hip pain is to take preventative measures to avoid having future pain again.
Causes
There are various causes of cycling-induced hip pain, but most of the time the pain is caused by an aggravated muscle or tissue in this area. The iliopsoas muscle is located in your hip region and is responsible for most of the muscular motion you perform when you cycle. As you straighten and bend your leg you are causing this muscle to repeatedly contract. If you are not properly warmed up, have an incorrect bike setup, attempt to ride for longer than your body is prepared to or you had a previous hip injury you risk straining this muscle and other ligaments in your hip.
Treatment
Treatment first begins with evaluation of your pain and injury by a medical doctor. Your injury can range from a slight muscle strain to a full muscle tear. If your muscle is simply strained, you may be able to use over-the-counter pain medications and ice to stop any pain and possible swelling. As the severity of the injury increases, the level of treatment will also. Your doctor may recommend physical therapy to help rehabilitate your hips and associated muscles. If there is a complete muscle tear, you may require prescription medication and your daily activities can be very limited to prevent further injury. In very rare and serious cases, your doctor may recommend surgery to repair torn muscles.
Prevention
Just like any other form of exercise, it is important to start slowly and listen to your body. If you attempt to ride for three hours and you haven't been on your bike in a few months, you can likely experience hip pain from overworking your muscles. Start with small sessions at a low resistance level and gradually increase the challenge over time. If it feels too easy, work at a higher gear or allow yourself to ride for a longer distance. Weekly resistance training for your hips, lower back and legs is another way to build up your muscles and strength to prepare your body for a ride.
Proper Bike Setup
Before you ride your bike it is important to adjust the seat and the handlebars. The position of your body can either put more pressure onto your hips or alleviate an unnecessary strain. Your bike seat should be level or parallel to the ground. The height of your bike seat should allow you to fully extend your leg with only a slight bend. If you can adjust the position of your handlebars, put them at a height that prevents you from straining your lower back and feels comfortable on your wrists.
