Hip pain is a common complaint of cyclists. While cycling is a low-impact activity, the repetition of pedaling can cause pain, especially if you are on a poor fitting bike or over-exert yourself. Hip pain can have several causes and in order to get back into your biking routine, you need to pinpoint the cause and receive proper treatment. If the pain continues or worsens, see a doctor.
Trochanteric bursitis
A common cause of hip pain in cyclists is tronchanteric bursitis, or hip bursitis. A bursa is a small sac that contains fluid and acts as a cushion between bones and the overlying soft tissue. The greater trochanter, the bony point of the hip, is an attachment point for muscles that move the hip joint. These muscles are active as you pedal, especially when you are working to turn a hard gear while pedaling uphill. This repetitive stress can cause inflammation in the bursae, causing a sharp, intense pain at the hip, made worse after periods of sitting.
Iliotibial Band Syndrome
Cyclists are especially at risk for iliotibial band syndrome or IT band syndrome, especially early in the season or when they are just beginning a cycling program and do too much too soon. The IT band runs from the hip to the knee and is made up of fibrous tissue. When it becomes irritated and inflamed, pain is caused as it rubs against the knee or hip bone. Cyclists often have tight IT bands, which can lead to pain or injury.
Treatment
If you experience hip pain, stop the exercise that causes it until symptoms improve, otherwise you run the risk of chronic inflammation and a longer recovery time. Apply ice to the affected area and take anti-inflammatory pain relievers. Once the pain is out of the acute phase, keep the leg muscles loose by stretching and releasing trigger points. You can do this through massage or rolling on a foam roller, which is especially beneficial for the IT band. If pain persists, see a doctor.
Prevention
Many hip issues are caused by over-training. It's important to slowly increase your weekly miles and the amount of intensity. Because cycling is such a repetitive exercise, it's important to be properly fit to the bike you're riding. Seek out a bike fit worker to check your position. For instance, a saddle that is too high can cause the hips to rock and cleats that aren't properly adjusted can place strain on the IT band. To avoid additional muscle strain, spin your gears at a cadence of at least 80 rmp rather than mash them at a lower rpm.
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