Cycling is a recreation, exercise and competitive sport enjoyed by millions worldwide. Unfortunately, hip and leg injuries are common among cyclists. Professional treatment, self treatment techniques and proper training programs will help to lessen pain, increase function and optimize your athletic performance. Implement solid training principles and treatment to prevent and treat hip and thigh bursitis.
Anatomy
A bursa is a fluid-filled sac that functions as a cushion to reduce friction between body tissues. The painful condition of an inflamed, or swollen, bursa is called bursitis. The foremost symptoms of bursitis are pain, localized tenderness, reduced pain-free range of motion and fatigue. The Ohio State University Medical Center reports that the most common causes of bursitis are injury and overuse.
Proper Training
Prevent the occurrence and re-occurrence of cycling-induced bursitis by riding a properly fitted bike and training correctly. Have a bike shop professional or experienced rider fit your bicycle to your body. Riding with the correct saddle height and distance lowers the risk of injury. Develop a riding regimen that works for you by starting at an appropriate level. Increase your distance, speed and hill work in gradual increments to prevent overtraining. Allow your body sufficient rest between training sessions to prevent overuse injuries.
Stretching
Stretch the lower back, hip, gluteal, thigh and calf muscles to prevent cycling-induced injuries. Warm-up thoroughly with dynamic range of motion exercises and static stretches to prepare your body for activity. Cool down will slow static stretches to reduce muscle tension and increase flexibility. Pay special attention to the outer thigh, since over-tightness in the lateral head of the quadriceps and the iliotibial band can lead to hip bursitis, iliotibial band syndrome and patella-femoral syndrome.
Self-Massage
Massage will lessen muscle tightness. Start with the palm of your hand or a massage stick and perform long, gentle motions along the outer thigh to increase blood flow. Next, lessen muscle tension by gradually increasing the pressure to a moderate level using your hand or the massage stick. Break-up muscle knots by applying moderate pressure with your thumb for six seconds to areas of tightness. Finish with additional long, gentle motions and light stretching to reduce muscular restrictions and increase flexibility.
Chiropractic Treatment
Talk to your physician about chiropractic treatment for your cycling-induced injuries. Chiropractic treatment will restore proper skeletal motion and optimize nerve flow to the muscles and joints. Proper skeletal function and optimum nerve flow reduces pain and maximizes the body's natural healing capabilities. Correct motion in the spine and lower extremities will help prevent hip and thigh bursitis and improve cycling performance.
References
- The Ohio State University Medical Center: Bursitis
- "The Trigger Point Therapy Workbook"; Clair Davies, et al.; 2004
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