“Excessive side-to-side movement or high resistance pushing, can strain the muscles and lead to pain in the groin...” - Dr. Sandy Shulca, DPT

Introduction:

Cycling is an incredibly popular and rewarding form of exercise, offering numerous health benefits. However, many cyclists may experience discomfort or pain in the groin or hip area, which can detract from their enjoyment and potentially lead to injury. As a physical therapist who has treated various sports injuries, I will explain the common causes of groin and hip pain in cycling and provide expert advice on preventing these issues.

The 4 Major Causes of Groin and Hip Pain in Cycling

1. Incorrect Bike Fit: An improperly fitted bike, including a saddle that is too high or too far forward, can place excessive pressure on the groin and hip, leading to discomfort and pain.

2. Overuse and Training Errors: Inadequate training, sudden increases in training volume, improper form, and excessive time spent in the saddle can lead to overuse injuries, causing pain in the groin and hip.

3. Weak Muscles and Imbalances: Weak or imbalanced hip muscles, including the glutes, hip flexors, and adductors, can contribute to groin and hip pain while cycling.

4. Poor Biomechanics and Technique: Improper pedaling technique, such as excessive side-to-side movement or high resistance pushing, can strain the muscles and lead to pain in the groin and hip.

Top 7 Ways to Prevent Groin and Hip Pain in Cycling

1. Optimize Bike Fit: Consult with a professional bike fitter to ensure your bike is properly fitted to your body. This includes adjusting saddle height, saddle tilt, handlebar position, and reach. A proper bike fit helps distribute pressure evenly and reduces strain on the groin and hip area.

2. Strengthen Hip Muscles: Incorporate strength training exercises into your routine that target the hip muscles, such as squats, lunges, clamshells, and bridges. Strong hip muscles provide stability and reduce the risk of imbalances and overuse injuries.

3. Practice Good Pedaling Technique: Focus on maintaining a smooth and circular pedaling motion with a cadence of around 80-100 revolutions per minute. Avoid excessive side-to-side movement and pushing a heavy gear, as these can strain the hip and groin muscles.

4. Gradual Progression: Avoid sudden increases in training volume or intensity. Gradually progress your rides and allow proper recovery to avoid overuse injuries. Listen to your body and adjust your training accordingly.

5. Stretch and Foam Roll: Regularly stretch and foam roll the muscles of the lower body, including the hip flexors, hamstrings, glutes, and adductors. Proper stretching and foam rolling can alleviate muscle tightness and improve flexibility.

6. Cross-Train: Incorporate cross-training activities into your routine to strengthen the muscles that support cycling, such as swimming, yoga, and strength training. Varying your workouts helps reduce the risk of overuse injuries and imbalances.

7. Seek Professional Assistance: If you experience persistent or severe groin and hip pain, it is essential to consult with a physical therapist who treats cycling-related injuries. They can assess your movement patterns, identify any muscle imbalances or weaknesses, and provide targeted treatment and exercises to address your specific issues.

Conclusion:

Preventing groin and hip pain in cycling involves a comprehensive approach, including proper bike fit, strengthening exercises, good pedaling technique, gradual progression, and appropriate recovery. By implementing these expert tips, you can minimize discomfort and reduce the risk of injury, allowing you to fully enjoy the benefits of cycling. Remember, investing effort in preventive measures is always more favorable than dealing with the consequences of pain or injury later on. Happy cycling and have a great time exploring the world on two wheels!

Other Resources to Help Enjoy Your Ride!

• Recommended For Proper Bike Fit In The East Bay: Tempo Endurance

• Foam Roller's:

• Foam Roller Without Vibration

• Foam Roller With Vibration

• Video's: