Tips for Cycling Hips
Each year over 100 million bicycles are sold to cyclists with a wide range of skill levels and conditioning. The number of riders grows for many reasons, including good health practices, affordability, and just for the pure fun of riding.
The increase in the cycling population also brings a range of injuries. Among the most common are:
Stiffness in hip rotator muscles
Repetitive stress injury (RSI) affecting the Iliotibial Band
Strains of the quadriceps and hamstrings muscles due to over-training
The image below, courtesy of Stephen Lardson (USA Cycling Coach), diagrams the muscles used and when they are activated in the pedal cycle. It’s not surprising that your hips can be sore or injured while cycling given the extensive use of muscle power.
Three quick stretching and strengthening exercises I do almost daily help my hips tremendously and are easy to do at work or at home.
Walk backwards- This simple yet effective activity strengthens muscles like tibialis anterior and gastro Achilles, benefiting your knees and hips. It takes a bit of getting used to in terms of coordination and awareness, but it feels great after a few days. Additional benefits for walking backwards may be found at this site.
Stretch your hips- My left hip hurts most often, likely a result of my love of golf. Swinging a club brings tremendous torque on your hips. For right- hand golfers your left hip is prone to soreness; the opposite for lefties.
I stretch my hips by sitting upright in a chair without supporting my back with both feet flat on the ground. I raise and place place one leg crossed over the other so my ankle is resting on my other knee. Gently I bend at my waist, slowly moving forward, stretching the piriformis muscle in my hip. Perform 5 or 6 times and repeat for the other leg.
Step Exercises- A variety of ways to accomplish step aerobics like using a simple plastic step block found at most gyms:
Taking stairs instead of elevators wherever possible Most smart phones have the ability to track your stair activity. Track your stair climbing for a week and see how your legs and backside feel.
Squats are another great method of strengthening muscle groups in and around the hips. Starting with no weights, begin practicing the motion. Once comfortable with the motion and balance, add a small amount of weight increasing each week and you’ll gradually see and feel the benefits.