Groin and Hip Pain in Cyclists and How To Fix It
Groin and hip pain are rather common ailments in cyclists. As physical therapists, we see this complaint frequently compounded with low back or knee pain. The hip area can be a bit tricky to reduce down to simple advice on a blog post without an in-person evaluation.
The three most common diagnoses for pain in this area are hip labral tears, hip arthritis, adductor tendinitis, and pain referred from the lower back. All of these diagnoses would require very different treatments, but working on the basics listed below is a great start.
The hip flexor and piriformis are frequently diagnosed as the cause of your hip pain but this is considered by many physical therapists to be an antiquated method of diagnosis. If the medical professional you are working with has diagnosed your hip issue as a hip flexor or piriformis problem, I would highly recommend seeking a second opinion to get up-to-date care. If you’re close to Summit, NJ, you can request an appointment or call our office to set up your evaluation.
An Improper Bike Fit Can Contribute to Many Injuries
A physical therapist will be able to help you determine if your injury is more due to physical causes, or due to your bike fit. When reading this article, we will make the assumption that your bike fit is proper and you are comfortable in the position you have been fit to.
What Contributes to Hip and Groin Pain in Cyclists and How Do You Fix It?
Hips That Are Too Stiff
The Problem: The hip joint needs to move a lot with cycling. It has to repetitively move at its end range, knee toward the chest. Stiffness in this range can cause pain and limitation with cycling as well as off of the bike. The hip will frequently feel “pinchy” at end ranges and you may feel a dull ache that can move around the groin and hip.
The Fix: I would highly recommend seeing a physical therapist or medical professional if this is your case. Stretching a hip that is stiff and painful will frequently make it worse. A proper diagnosis of why your hip is stiff is crucial to solving the problem.
Hips That Move Too Much
The Problem: There are many individuals with hypermobile hips. They may even report that their hips feel stiff or tight even though they are highly mobile. If this is your situation, this increased mobility can cause increased strain on the hip labrum or overuse of the muscles that stabilize the hip and pelvic floor.
The Fix: Stretching may cause some short-term “feel good” in this case, but will not fix the reason the hips feel tight. In these cases, the “tight” sensation comes from certain muscles trying to hyper-stabilize the hip joint and not being able to relax when they need to. Core strength will control the pelvis and improve stability from the top down, while working on glute, adductor, and hamstring strength will help from the bottom up. In more complex cases a physical therapist can assess your pelvic floor and deep hip musculature to find exactly what you need.
Pelvic Position on Seat and the Core Strength to Hold It
The Problem: Your abdominal muscles control the position of the pelvis on your seat. The position of your pelvis will dictate how much range of motion is available at the hip. Repeated end-range motions at the hip can contribute to labral injuries and hip arthritis.
The Fix: Lower abdominal strength can be crucial in improving pain with either of these diagnoses. Working with a physical therapist on the nuances of proper pelvic floor and core control can be a huge differentiator in these cases.
Adductor and Glute Strength
The Problem: Most cyclists tend to have good glute strength, but the adductors are often forgotten. They are the second largest muscle group in the leg and are important for hip joint health, especially in cycling. This muscle group is prone to overuse causing tendonitis in cyclists with weak abdominals or weak adductors.
The Fix: Spend time doing deep lunges. Half-depth lunges or squats just don’t cut it when properly working your hip. If you are having difficulty achieving proper depth with these movements, a physical therapist may be the perfect person to figure out why.
I’m Still in Pain, and I Need Help.
If you’re having trouble managing your pain and recovering from an injury, request an appointment today with one of our highly trained physical therapists. At Summit Physical Therapy, you are always evaluated and treated by a licensed physical therapist which means the highest quality care and treatment for your injury—to get you back to doing what you love.
DISCLAIMER: This information does not substitute for medical advice.