Biking with Hip Pain & Tightness: 5 Simple Exercises & Bike Fit

[@williamlawlor4637]

Your exercises are fantastic. I've done road biking for years and I am in my 60's now. The problem with biking is it only uses the same muscles over and over. I have been looking for more exercises to do to "counter" the over use issues. thank you!

[@pjsanab]

Wow, thanks for all the good advice. Love working out and will start this tomorrow. I thought I was the only one experiencing hip pain. To be honest I was bit embarrassed to ask others.

[@PedalingDave]

SERIOUSLY great content! Thanks man!

[@DrJMTB]

Thanks for the kind words 👊🏼

[@francisjosedelacruz1389]

This is a great content,,very helpful experiencing hip pain riding my roadbike,,maybe because of the incorrect saddle height,this video explains most of the questions that i need to ask,,the stretching also is very helpful,,thank you!and more power

[@le0fonzagoric164]

Thanks dude! Just started cycling again, got some weight, and felt it mostly on hands. So I pushed saddle back, little lower, angled, so that my arms and back dont hurt...few days later I started feeling sore around hips and butt. Thanks again

[@Jenna-cc3oc]

Wow you have really good ankle mobility, I am so jealous!

[@DrJMTB]

Hip impingement/groin pain: 0:40, BIKE FIT: 1:30, IT-band tightness causes: 3:03, stretching: 4:12, strengthening: 6:23, DISCLAIMER:9:38

[@RideAlongside]

Dr. J - you need to put other video links in cards and links in your description. Your channel should have twice as many subscribers. We all need to know these anatomical lessons and stretching application. Also, create a playlist for cycling with pain.

[@jacobbillings3214]

This video was just what I needed! Thank you so much for the great information!

[@isd605]

Thank you! Your advise should alleviate my pain from riding my stationary bike. Love the Santa Cruz bike. I'm from there!

[@alysmarcus7747]

thankyou!!!!!! it's only taken me about a year to find out this stuff

[@Exalted_Example]

I work in IT so have to sit at a desk for better part of 8 hours ... also just decided to get into mountain biking (just some light trails for now). My god, my hip flexors get so tight while i'm cycling! This video is just what the doctor ordered!

[@FoVision]

Thanks for putting this out today! I definitely have impingement. And that initial stretch is super helpful. Thank you

[@DrJMTB]

👊🏼👊🏼

[@Knud451]

Has it helped with your impingement?

[@bennylee4366]

Excellent video, so many good tips. Can’t wait to try them all. Thanks so much.

[@dawndeeganrealtor2662]

Fantastic! So much content here, and very helpful!

[@Kokomozymo]

Thank you for this video you helped me out so much with how I’m ridding wrong

[@jasoncbolt]

Fantastic video! I have had hip pain for a long time caused by surgery and not going to pt because I was yound and stupid. The incision at the top of my quad has been the tight spot for the longest time. I am also a active cyclist so the fit part of the video has helped emensally. (Nice bike btw, I have a cameloen) thanks for the great content. I'm going to incorporate the strechimg and exercise into my daily routine!

[@DrJMTB]

Thanks for the feedback! The kneeling stretches will be perfect to start remodeling that scar, but it will take some time. 👊🏼

[@Di2huffy]

Also, your content is killer. Keep em coming. Seriously high quality. You'll have a large following soon.

[@DrJMTB]

Thanks!

[@bobbyhoward8568]

Thank you very much I will definitely try this 😎

[@mattcrane]

Awwww I have knocked knee’s and now I know why I have hip pain….. definitely will do these tips!

[@folknhairy]

THANK YOU THANK YOU... experiencing hip pain( not exactly excruciating just yet.but annoying) on both sides of outter hip. I look forward to trying these stretching exercises.

[@prs26]

Great content

[@javierbrokenleg]

AWESOME! Many thanks!

[@djkayo3162]

Thanks doc!

[@charlesebeniste]

Thanks so much, i'm gonna start these exercises today! I've started with my home-trainer and my hips hurts a lot.

[@bjazz68]

Thanks very much for great help and advice!

[@DrJMTB]

Thanks for watching!

[@wesleyqigong]

Dr. J…THANK U. Been dealing with lateral hip discomfort over the last few months after jumping back in2 MTBing & XC racing after a 20yr hiatus. Most def starting your stretching & rehab recommendations. 2 questions: In your opinion is it ok to continue riding while dealing with the discomfort & starting the rehab? + You mentioned an upcoming video for Biking with Knee Pain..is that coming soon? Love the channel 🤟🏻

[@tonygSDWR]

Thanks for this video, I love the stretches as it really targets my hip tightness/pain. Recently, I've been experiencing knee and hip pain from road cycling. Initially I had pains that moved from the outside of my knee and has migrated lower to the top of my calf. My hip pain came a short time later, and I'm wondering if this could possibly be the source of the knee issue as well? Thank you.

[@DrJMTB]

You need to consider your lower back as a source of your pain as you can have referred pain from your lower back into the areas you mentioned.

[@tonygSDWR]

@@DrJMTB You're a mind reader, have a recurring soft tissue injury in the lower back. Checking your back video now, thanks!

[@Ballistichydrant]

Great video. I have a question. I’m a male and I ride a Lance Armstrong Style racing bicycle. Love it. My question, Why can’t I feel any glute activation? People often tell me that cycling is a good glute exercise and I always disagree on this point because my gluteus are as relaxed as can be no matter how aggressively or relaxed I ride. I feel my quads and my hamstrings very much and my claves of course but my gluteus may be providing stability to my pelvis so my hamstrings and quads can work, but otherwise they’re sleeping. I should also mention I’m riding clipless pedals so I’m not pulling the pedals up on the back half of the stroke. Any thoughts?

[@israrulhaq5938]

Thanks sir.

[@RehmanClips]

This was amazing, thank you soo much

[@jeff.bradventures2535]

Thank you !! 👏🏼👏🏼👏🏼👏🏼

[@rdiesel84]

Thank you. I bike and workout. After workout couple of weeks back I've had pain on right hip side. Will this help?

[@DrJMTB]

I'd give it a try for sure. Lateral hip pain can be caused by a lack of stability in you hip/knee complex where your knee drops inward (called valgus collapse) and causes excessive rotation at the hip. Working lateral hip band exercises (look up clamshells, standing abduction, side stepping with a band) can help.

[@Knud451]

Thanks a lot! Very informative. I get tightness/pain right around the pocket area. I'm thinking its the TFL. Any suggestions for stretches and strengthening exercises?

[@mrexon]

Omg thank you

[@Doc_Mulah]

Hey Doc, wouldn’t anterior pelvic tilt decrease joint space by approximating acetabulum with head/neck of femur ?

[@Drhomelander]

Sometimes the problem is the anterior pelvic tilt or lateral pelvic tilt. I think it is important to strengthen the core and the hips before thinking about riding a bike. I have been working on my hips and i feel better when i walk i hope i can ride my bike in the near future it has been 3 years i havent used it.

[@crazykids_2014]

I have pain in hips due to fell off the bycycle can these exercises help me

[@atoyoga9778]

Hello , i have a condintion in the psoas muscle, i have tendinatis and pain and is impssible to ncycle, its not the hip, in french the diagnostic call" ressaut du Psoas" do you have any tips, or i can do rendez vous with skype? best regards

[@HB-ss3mj]

I love bike commuting, but I've found that an aggressive biking posture really aggravates my iliopsoas. Do you think that an upright, cruiser style position would use more glutes and less quads?

[@dariomanfroi9447]

Hi, I have an hip impairment and I would like to buy a bike. It is better a mountain bike or a racing bike?

[@davydesign]

nice drop off the table, doubt many physios do that!

[@DrJMTB]

Trying to keep it sendy(ish), even in the clinic 👊🏼. I've been struggling with what I need to do for the intro to my upcoming knee pain video 😎.

[@annan.3283]

Where do I get that pad? I’ve tried putting towels under my knee but it was never enough.

[@DrJMTB]

amzn.to/3xQt4yC

[@jonathanhadley2555]

Any ideas as to how often & just how long should you try these exercises before having to seek profesional advice?

[@jonathanhadley2555]

I know this is like how longs a piece of string, but for me I need to be able to get back on a bike Update I recently recieved my X/Ray results that were taken 6 months ago & apparently its very bad Arthritis in my right hip....:-(

[@duckmanduckfairy8010]

I have hip pain only during long segments of spinning 90-105 for 5-6 miles, 50-100 mile rides at a good pace no issues whatsoever. Are there specific stretches for this or is it a bike fit issue possibly? Thanks

[@DrJMTB]

I'd try the stretching I outlined in the video and try the bike fit points I mentioned in this video and the biking with lower back pain video here: kzbin.info/www/bejne/laCwg4uvpsmLm8k. It's likely that tilting your saddle forward subtly and possibly sliding it forward slightly could help. If you're hanging out in an extreme "aero" position for long periods, it could cause compression in your hip. Try the stretches in the video and see if they help.

[@tolios26]

Hello Dr J!Thanks for your video and the information!I riding a road bike and feel pain at external side of my right hip,most times the pain coming after the riding.I dont know what it is.I trying to change the position of the saddle.Do u think this stretching exercises is good for me?

[@DrJMTB]

Definitely worth a shot. Pay attention to your foot and knee position as well. If your knee is collapsing inward at all, this could be contributing.

[@tolios26]

@@DrJMTB Thank you Doctor!

[@Di2huffy]

I'm having tightness and issues only on my right side. Seems to be QL and Pirifomis related (pinching of sciatic). I've been Mckenzie-ing the f*** out of it for a week now with no progress. Suggestions? Would love to see a video on this subject

[@DrJMTB]

If the pain is ONLY right-sided, you're likely going to need a more lateral stretch. Look up "flexion rotation stretch" where you're lying on your back, knees and hips are bent up to 90 degrees, and you allow your knees to drop down. Try it to have your knees dropping to the painful side first. If that doesn't work after a day or two, try it to the opposite side. Another stretch that could be helpful is a "lateral side glide". kzbin.info/www/bejne/Y5OliKqNa9lprMU. If these don't help, it may be time for a consult with a healthcare provider.

[@Drhomelander]

Maybe you have a lateral pelvic tilt. I have problems with my right side because my left side is weak as shit.

[@Katwoman4318]

Tell me about it. I’m in pain!

[@mirceaandreighinea]

1:50 - hard to understand what you are saying here... this position (rounded low back, posterior pelvic tilt) de-compresses the hip joint (better) and not what you are saying... (yes, not healthy for the low back).

[@DrJMTB]

If going on static positioning, you would be correct in the effect of the hip joint in isolation. Yet, anecdotally I have noticed that individuals generally are more inclined to undergo more net hip flexion if they sit with more posterior pelvic tilt because they will sit further back on the saddle/seat. I will often advice patients to sit with a wedge that slants their thighs downward. This promotes anterior pelvic tilting but also a more extended position of the femur. With dynamic riding/pedaling, my belief is that the flexion angle in the hip will overall be less with a more neutral pelvic posture because the rider will tend to sit further forward on the saddle and allow their thighs to be underneath their riding position more. Even if the net effect is not less flexion, I rarely see hip issues in isolation of lumbar spine involvement and the anterior pelvic posture is better for ~90% of lower back issues. Sorry for the confusion and I definitely should have worded that differently or explained more thoroughly. That being said, I still believe the net effect of doing as described will be beneficial for most.

[@zsanterre]

Lol he said pubic area. teehee... jk I'm just here to help the algorithm =)