Easing in to Riding
If you are new to the sport, are ramping back up after the off season, are coming back from injury, have a new bike, or are adding mileage for other reasons, increase slowly to avoid overuse injuries that can include hip pain.
Strength Training, Stretching and Massage
Strengthening your hip flexor muscles and core can help stabilize the body and allow you to hold proper cycling form for longer. This takes the stress off muscles such as the iliopsoas.
Stretching the quadriceps, hip flexors and other muscles can help lengthen tight muscles and remove stress from the lower body. Focus on the knee and the hip area when stretching. Massage by yourself and by a therapist can also relieve tightness.
Bike Fit
An improperly fitting bicycle can cause hip or other pain. It is important to make sure the bicycle fits you. Be measured at a bike shop or a fit specialist before purchasing or ordering a bike. Before you begin riding, you should also be fit to the bike to determine the best seat height, saddle position, stem length, pedal position and other measurements for optimum form and to avoid tightness or pain.
