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I Love Bicycling is a website that is geared towards cycling for beginners with road cycling tips, training articles, nutrition tips, weight loss, how to’s and bike repair articles.

Hip Flexor Pain and Cycling: The Ultimate Guide

July 6, 2022 by Eric Lister

Introduction

Cycling is a sport that we and many others around the world take pleasure in as part of a regular exercise routine and healthy lifestyle. There’s nothing worse than being debilitated by an injury or pain that prevents you from doing the thing you enjoy, and that’s exactly the situation so many of our fellow cyclists find themselves in.

The hips are a major focus point when it comes to cycling as it’s where the bulk of our power first originates in the pedal stroke. Unfortunately, many people start to feel hip pain in the cycling position or afterwards when they get off their bike. 

This article will help to detail some of the hip flexor muscles that contribute to cycling, and how common causes of hip pain in cyclists can be remedied to continue enjoying the activity we all love.

What Are Hip Flexors?

The hip flexors are a group of muscles responsible for, you guessed it, flexing the hip (i.e. bringing the knee towards the chest). This group is mainly composed of the psoas, iliacus and rectus femoris muscles. Several other muscles have a ‘hip flexing’ quality to them, however when it comes to hip pain from cycling, we’ll primarily be talking about these three. 

Iliopsoas


Source: Physiopedia

Iliopsoas is a group of two (sometimes three) hip flexor muscles: psoas major, psoas minor and iliacus (the psoas minor is only present in a certain number of people). These muscles have distinct separation in the abdomen but consolidate as they move downward into the thigh, contributing to the same hip flexing function, and thus their common grouping in the term iliopsoas.

As we’ll see, the psoas in particular is a major player in anterior (front) hip pain after or during cycling. Being the most powerful hip flexor and the only muscle that connects your upper body to your lower body, it has a significant influence on the biomechanics of cycling.

Rectus Femoris


Source: Kenhub – Illustrator: Liene Znotina

The rectus femoris is a quadriceps muscle that runs straight down the middle of the thigh. It is the only quadriceps muscle that crosses the hip joint, which gives it its hip flexing function. Rectus femoris also crosses the knee joint, making it a forceful contributor to cycling in general through its dual action of knee extension (power phase) and hip flexion (recovery phase).

How Do Our Hip Flexors Contribute to Cycling?

Cyclists and runners have something unique in common. They tend to think about (and train) the downward forces applied into the ground or pedal far more than the ‘pulling’ forces that allow them to regain position for the next repetition. This can be detrimental in terms of injury risk and performance, because only half the movement is being trained! 


Source: Active For Life

Our hip flexors are mainly responsible for the last part of the recovery phase (10 to 12 o’ clock pedal position) during cycling. By using the hip flexors to ‘pull’ us through the final part of our upstroke, we can effectively utilize the force generated in the power phase and assist in creating an overall more efficient stride.

While cycling, many people are so focused on their thighs that they forget the entire leg is (or at least should be) working through the different parts of each pedal stroke. Fatigue tempts cyclists into relaxing during the 6 to 12 o’ clock position, but in doing so they leave a lot on the table in terms of output and will also overwork other muscles in the process.

Causes of Hip Flexor Pain During/After Cycling

There are usually several culprits responsible for the pain cyclists feel in their hip flexors during or after a ride. They tend to contribute to one another making the problem hard to diagnose and rectify. Though just as the issue tends to be multi-faceted, a given treatment protocol will often have overlapping benefits as well.

Here are some common causes of hip pain in cyclists and how best to approach them.


Source: Coen van de Broek

Poor Posture

Cycling puts your body into a terrible position. There’s lots of talk online about getting into a “good” or “better” position, and it is certainly something you can improve (with a proper fitting for example). Nonetheless, hunching over on a bike is not ideal for the following reasons:

  • Tendency to round the upper and lower back
  • Shoulders rounded forward, compressing the chest
  • Breathing is compromised
  • Neck is craned back
  • Hips stay in a flexed position and never fully extend
  • Pelvis is largely immobilized


Source: Jacek Dylag

While cycling, your hip is in a constant state of flexion, even when riding out of the saddle. The psoas muscle attaches to your femur and all five lumbar vertebrae. If the psoas muscles get tight and shortened from this constant flexion, they’re going to pull on these vertebrae and increase the curve in your lower back, creating what’s called lumbar lordosis.


Source: PhysioLogic

This leads to several problems. The lumbar discs are now compressed, your pelvis tilts forward (compromising movement of the femur head) and you’re likely to feel stiffness, ache and pain in the front of your hip from a short and aggravated psoas. 

An immobilized pelvis due to the sitting position on your bike also contributes to this problem. The pelvis naturally tilts back and forth as you move, as well as some slight rotation between its two halves. The seated position on your bike takes away the majority of this tilting and already minimal rotation, stagnating the hips.

Treatment

Alleviating the hip pain you feel from spinning or cycling could be as easy as doing some simple stretches! By targeting the hip flexors through stretching you’re proactively treating and correcting the poor position cycling puts you in. And if you’re already in pain, this might be a great place to start to get you back on the bike.

Here is a hip flexor focused routine for you to try. Or check out these easy hip stretches for cyclists that target the back, front and side of the joint. Stretching will help combat the tightness created through cycling and several other activities that have become a part of our lives, such as sitting and driving.

Weakness

On the bike, your hip flexors are trying to work in a mechanically disadvantaged position. Having the trunk folded over your lower body is not optimal for force production, and is basically the opposite posture than that of a sprinter (the athletes with the largest and most powerful hip flexors).  


Source: BBC

It’s almost unimaginable how many times your hips will flex while cycling. Thousands and thousands of repetitions. If the hip can’t fully flex as a result of weakness/fatigue, your body will compensate by looking for that flexion farther up the chain in your back and side. This can lead to overuse and injury of muscles trying to do an action they’re not designed for.

Treatment

There are several ways to strengthen the hip flexors and condition them for cycling. Any exercise that lifts the knee towards the chest will work the correct muscles. Many core exercises also train the hip flexors, particularly ones that move the legs. Knee raises and leg lifts, when done properly, are a great combination for core and hip flexor training.

Further, a number of factors could be inhibiting and weakening the hip flexors. Having the wrong size of bike could be putting your hips into a bad position, so it’s important that this is checked and fitted by a professional.  Stretching your glutes might also be helpful, as tight glute muscles will fight the pull of your hip flexors every time they try to fire.

Overuse

We as a cycling community often drift toward the masochistic when it comes to our training regimens and discipline towards recovery. Long hours on the road, early morning spin classes, and intervals all mix up a dangerous cocktail. Or how about the elusive “recovery ride” that promises to refuel but instead turns into a full blown workout. We’ve all been there.

Many turn to cycling because it has a reputation for being low impact. Fortunately or not, that allows us to do it…almost all the time. As previously mentioned, the positions we find ourselves in on the bike tend to compromise our bodies, especially the hips, potentially risking injury long term.

Treatment

Remember the rectus femoris? It’s the big quadriceps muscle that crosses both the knee and hip joint. It gets tremendous activity during cycling through its dual functions of knee extension and hip flexion, and is one of the tissues most vulnerable to the excessive nature of our sport. Light foam rolling or massage over this area could provide some much needed relief.

In general, just taking some time off. We know that might be the last thing some of you want to hear, but consider this: The more you like to ride, the more you need to learn to take care of yourself. Proper strength training, nutrition and rest. Luckily we have plenty of resources to help you do all those things and more.

So, Is Cycling Bad For Your Hips?

Well, it doesn’t have to be! Take this for example. It is common practice during physiotherapy after a hip replacement to integrate cycling into a person’s recovery. For the same reasons cycling leads us to pain (immobilized pelvis, hips don’t fully extend), we can use it as a regenerative practice that heals and restores function to the joint.

Finding balance is what’s important. Not just in your training volume, diet and rest, but also the length and strength of your muscles. Or the time spent folded on a bike versus being on your feet with your head up and shoulders back. 

Hip Rehab Program for Cyclists

Cycling is a great activity that can be part of a healthy, active lifestyle. However, if you are suffering from pain or discomfort while riding check out Dynamic Cyclist. This comprehensive resource addresses the most common muscle imbalances and adaptive muscle shortening that lead to pain and reduced performance on the bike. With just 15 minutes a day, you can follow along with the video programs to alleviate tension and improve posture, so you can ride pain free and reach your full potential on the bike. Don’t let muscle imbalances hold you back. Try out their 6 Week Hip Function & Rehab Program and experience the results for yourself. Click here to try 7 days free!

Finally… Enjoying Adventures on the Bike Again Without Pain!

June 23, 2022 by Guest Post

Hi there and glad you found time to address the vexed topic of stretching. In the  following three to five minutes of reading, I’ll tell you how the Dynamic Cyclist program  helped me enjoy cycling again even after two herniated discs. Minor spoiler: With the right routine and exercises it’s easy to do and also more  beneficial in the long run than aftercare. 

A Bit About Me 

I’m Felix, a multisports enthusiast with a passion for cycling, a love for  challenges, and adventure on the mind at all times. I have done performance oriented sports since childhood, however for me it is about so much more than pushing speed or distance. The most important  aspects for me are enjoying nature and  discovering new regions. Sports are about being a part of a like-minded community, sharing an experience, and the joy of working out in a group. Sports, especially cycling, form a connection! 

Herniated Disc Number Two 

So when I was forced to take a break and was limited to a five kilometer radius around my house I felt pretty bleak. My endorphin levels nose dived like the stock market in 2008. During a period like this you need a strong partner by your side — so a thank you goes out to my  girlfriend, who put up with me during my second herniated disc and always encouraged me. 

So what happened? My morning routine during the Covid pandemic, winter months consisted of 10-15 minutes of freestyle stretching followed by a short HIIT session before work to get a little spritz for cycling. At the time I  had a lot going on at work and sat at my desk day in and day out (not always  ergonomically correct of course), but I believed that with my 10-15 minute stretch  program I would be fine. Apparently, that was not the case! As I found  out later: stretching is not just stretching. If that sounds confusing, bear with me here.  

It was a cool, gray morning in February 2021. On this particular morning I skipped the stretching program and went straight into HIIT and — bam — I went down. After being falsely diagnosed with a blockage I decided to stop training for a while only to be diagnosed with a slipped disc a few weeks down the road. Unfortunately, at the age of 28, this was already my second slipped disc. This was the absolute last warning shot for me.  Something had to change urgently!

Dynamic Cyclist – It’s a Match! 

After being frustrated with myself for not learning from the first herniated disk, I  got my act together and looked into what I could change in the future in a  sustainable way so I could avoid another slipped disc. I had to approach the  whole thing from a holistic perspective. 

What did this involve for me? Acutely and also in the long term a good physio, of course. However, I also had  to change my own behaviour. In addition to a balanced diet this included active regeneration and stretching. My herniated disc is partially genetically inherited (one more reason to take preventive action). As luck would have it I  found the Dynamic Cyclist program. It was a match!  

Give Yourself a Break From the Daily Madness 

The first time I tried the program I was hooked by the concept and presentation. Dynamic Cyclist only includes the most important aspects of mobility and stretching without any unnecessary fluff. It has a logical structure and a stretch program that is designed to guide you through the process of gaining mobility and flexibility over time. I can confirm that it does not get boring. I can easily find where I left off in the program from my home screen and the exercises have become my daily routine. Now my 15 minutes of stretching each day is  more efficiently invested than before my herniated disc. So it is  not the time that matters most, but the selection of the right  exercises and the logical sequence they are performed in. I enjoy the videos so much that some days I  even complete two videos, especially after cycling when my hip flexors are tight. This is another great aspect:  you can easily find the relevant cycling “pain points”  within the app and therefore work areas that compromise your mobility. 

Vary Your Training and Discover New Ways 

I have yet to find a comparable program that is as strong in content as Dynamic  Cyclist, both in depth and breadth. In addition to the Stretching & Mobility  portion, there are numerous other training focuses you can use in the app such  as Strength Training, Roll & Release, or Challenges. Before I found Dynamic Cyclist I found stretching boring, but necessary for me to continue doing my sport in a performance-oriented  way. With Dynamic Cyclist I feel I am at the leading edge again. Everything is more fun with good instruction! In person instruction is nice, but you are much more likely to take 15 minutes and stretch efficiently through an online video program than drag yourself to your local yoga studio every single day. I’m glad I found Dynamic Cyclist. It has a permanent place in my daily  routine and should be considered by everyone who loves to ride. 

Written by Felix Rähmer – Endurance Cyclist

Hip Flexor / Iliopsoas Stretches

October 7, 2015 by Dyani Herrera

As cyclists we use every muscle in our legs during a specific stage in the pedal stroke. Typically we focus on the larger muscle groups such as the quadriceps and hamstrings, and tend to neglect the hip muscles. Hip muscles, specifically the hip flexors are used significantly during cycling especially when climbing. It is the muscle responsible for bringing the hip into flexion or plainly stated, upwards. Therefore, if we don’t consistently stretch this muscle we can put ourselves at risk for several injuries. Tight hip flexors can make us susceptible to a muscle strain, avulsion fracture where the tendon rips off the bone, anterior rotation of the hip causing a shortened leg, or limited range of motion during cycling which causes decreases in speed. There are several stretches that can be completed solo or with the assistance of a partner.

Hip Flexor – Iliopsoas Stretches

Lunge Stretch

This stretch should be completed approximately 3 times for 30 seconds each. To feel more of a stretch you can push on your glutes to push the hip slightly forward. Make sure to maintain an upright posture when completing this stretch.

Hip flexor stretch
Hip flexor stretch

hip flexor stretch with added push
Hip flexor stretch with added push

Lunge Stretch with Variation

This is a more advanced stretch of the former and will target more muscle fibers in the hip flexor. By placing the stance leg increasingly forward it will enhance the stretch. It can be completed using the edge of a table, chair, or bleacher at a park. Complete the stretch 3 times for 30 seconds.

hip flexor stretch with variation
Hip flexor stretch with variation

Stretch-Out Strap Hip Flexor Stretch

This stretch can be completed on a flat surface 3 times for 30 seconds each.

stretch out strap hip flexor stretch
Stretch out strap hip flexor stretch

Partner Hip Flexor Stretch

Your partner should push slowly downward on the hip flexor being stretched and stabilize the opposite hip with their other hand. This can be completed 3 times for 30 seconds each.

partner hip flexor stretch
Partner hip flexor stretch

By incorporating these stretches into your normal flexibility routine it will lower your risk of injury as well as maintain normal mobility of the hips. By having good hip mobility it will assist in having a more efficient pedal stroke. If you want targeted stretching routines built for cyclists, check out Dynamic Cyclist for more information.

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