The constant flexion and extension of your hips during cycling can cause inflammation, injury and, over time, joint deterioration. Injuries that may lead to hip pain include iliotibial band syndrome, piriformis syndrome, bursitis and tendinitis. To alleviate inflammation and pain, rest, use ice and take over-the-counter pain medications. Consult your physician about additional treatments such as physical therapy and surgery.
Iliotibial Band Syndrome
Your iliotibial band, or IT band, is a band of fascia that is located on the outside of your thigh. It originates at your hip and extends down to your knee and assists with hip and knee movement. Iliotibial band syndrome is when this band becomes tight and inflamed. It therefore rubs on the outside of your hip, causing pain. Risk factors include overtraining, improper seat height and weak hip muscles.
Piriformis Syndrome
The piriformis muscle is located on the back or posterior aspect of your hip, beneath your gluteus muscles. Prolonged sitting on a bicycle seat can compress your piriformis muscle and sciatic nerve, resulting in a muscle spasm, inflammation and posterior hip pain. This is referred to as piriformis syndrome. A 2008 "Journal of Osteopathic Association" article reports that middle-age women are at a higher risk of developing piriformis syndrome.
Tendinitis and Bursitis
Tendinitis such as iliopsoas tendinitis is when a tendon becomes inflamed due to overuse, muscle fatigue and tightness. Symptoms include hip pain and point tenderness over your irritated tendon. Bursa sacs are underneath your tendons to help prevent friction. When tendons and muscles are tight, these sacs can become inflamed as well, resulting in bursitis. Trochanteric bursitis is a common cause of outside hip pain among cyclists, according to a 2001 article in the "American Family Physician" journal.
Arthritis
Arthritis is when the cartilage in your hip joint degenerates, which is usually due to age, chronic inflammation, previous hip injuries or a combination of all three. When the cartilage is worn away, friction occurs between your hipbones during movements like flexion and extension in cycling. Overtime, bony projections or bone spurs can develop, further impeding normal hip movement and leading to additional hip pain.
Treatment
Treatment includes rest, ice and over-the-counter pain medications such as acetaminophen. Perform hip stretches that target your IT band, piriformis and hip flexors to reduce tight muscles and decrease pain. With bursitis, your physician may recommend draining the excessive fluid to alleviate pressure and pain. Additional treatments include, corticosteroid injections, physical therapy, massage and surgery.
Prevention
To improve joint alignment and efficiency, adjust your seat height so your knee is slightly flexed when the pedal is in the down position. Switch to a well-cushioned seat to further increase comfort and prevent additional hip irritation. Initially, avoid rough terrain and bike every other day to allow adequate recovery. To ensure you maintain joint health and muscle flexibility, progress slowly and stretch after every bike ride.
References
- "American Family Physician"; Bicycle-Related Injuries; Matthew J. Thompson, et al.; May 2001
- "American Family Physician"; Hip Pain in Athletes; Samuel B. Adkins III, M.D., et al.; 2000
- American Academy of Orthopaedic Surgeons; Osteoarthritis of the Hip; July 2007
- "The Journal of Osteopathic Association"; Diagnosis and Management of Piriformis Syndrome; Lori A. Boyajian-O'Neill et al.; November 2008
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