Notices
Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

Hip flexors

Old 12-04-17, 11:45 AM
  #1  
HardyWeinberg
GATC
Thread Starter
 
Join Date: Jul 2006
Location: south Puget Sound
Posts: 8,728
Mentioned: 29 Post(s)
Tagged: 0 Thread(s)
Quoted: 463 Post(s)
Liked 49 Times in 27 Posts
Hip flexors

I seem to have messed up hip flexor(s) on my lefthand side. No change in daily riding or sitting, only real change was 8 hours of airplane time over TG weekend. I tried some usual lower back upper leg stretching, and after a week of that, today, the muscles hurt while riding, which they hadn't before.

Any advice? Other than 'go see a professional'?
HardyWeinberg is offline  
Old 12-04-17, 12:39 PM
  #2  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 18,773

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 113 Post(s)
Tagged: 0 Thread(s)
Quoted: 3525 Post(s)
Liked 1,521 Times in 1,107 Posts
Chances are it's not muscular but rather a soft tissue injury. I had something similar happen, just on one side, that took 6 months to heal. Baby it, don't do anything that "hurts". Discomfort OK, pain not OK. I wrapped mine with a long length of 4" ace bandage, sort of figure 8 around the thigh and waist to provide a bit of upward pull. It felt good.
__________________
Results matter
Carbonfiberboy is offline  
Old 12-04-17, 01:41 PM
  #3  
HardyWeinberg
GATC
Thread Starter
 
Join Date: Jul 2006
Location: south Puget Sound
Posts: 8,728
Mentioned: 29 Post(s)
Tagged: 0 Thread(s)
Quoted: 463 Post(s)
Liked 49 Times in 27 Posts
You could be right there is additional soreness beyond just tight muscle stuff. I will continue to pay more attention to it.
HardyWeinberg is offline  
Old 12-13-17, 09:05 PM
  #4  
joejack951
Senior Member
 
joejack951's Avatar
 
Join Date: May 2004
Location: Wilmington, DE
Posts: 12,080

Bikes: 2016 Hong Fu FM-079-F, 1984 Trek 660, 2005 Iron Horse Warrior Expert, 2009 Pedal Force CX1, 2016 Islabikes Beinn 20 (son's)

Mentioned: 36 Post(s)
Tagged: 0 Thread(s)
Quoted: 1229 Post(s)
Liked 82 Times in 57 Posts
I have resolved several bouts of sore hip flexors over the years by doing simple legs lifts while lying on my side. 3 sets of 20-25, adding weights if I manage to stick with the program for more than a week. In my case, it seems the underlying cause has always been a muscle imbalance causing the hip flexors to be pulled tight. No amount of stretching or massage ever helped, but the leg lifts showed nearly immediate results (less pain sitting or running after 2-3 sessions). The first time I had issues I spent a few months sitting uncomfortably (at work or in a car especially, no pain while cycling) and doing a lot of useless stretching. I was incredibly happy and relieved when I read somewhere about doing leg lifts as they were finally an answer to my pain.
joejack951 is offline  
Old 12-17-17, 11:57 AM
  #5  
berner
Senior Member
 
Join Date: May 2010
Location: Bristol, R. I.
Posts: 4,340

Bikes: Specialized Secteur, old Peugeot

Mentioned: 20 Post(s)
Tagged: 0 Thread(s)
Quoted: 663 Post(s)
Liked 492 Times in 298 Posts
Originally Posted by joejack951 View Post
I have resolved several bouts of sore hip flexors over the years by doing simple legs lifts while lying on my side. 3 sets of 20-25, adding weights if I manage to stick with the program for more than a week. In my case, it seems the underlying cause has always been a muscle imbalance causing the hip flexors to be pulled tight. No amount of stretching or massage ever helped, but the leg lifts showed nearly immediate results (less pain sitting or running after 2-3 sessions). The first time I had issues I spent a few months sitting uncomfortably (at work or in a car especially, no pain while cycling) and doing a lot of useless stretching. I was incredibly happy and relieved when I read somewhere about doing leg lifts as they were finally an answer to my pain.
Exercise sounds right to me. The first time I had this problem was trying to carry a backpack with about 30 pounds in it and had to abort that outing due to extreme discomfort. The next time was several years later, trying to carry a backpack while wearing heavy insulated winter boots and snow shoes. Ever since I semi-regularly do a variety of exercises, among them, as mentioned, sideways leg lifts with ankle weights and others for related muscle groups. The sideways leg lifts are also very good for my knees which can be troublesome if I skip the exercises too often.
berner is offline  
Old 12-17-17, 01:56 PM
  #6  
WarrenR
Junior Member
 
Join Date: Aug 2014
Location: Halifax, NS
Posts: 189

Bikes: 2005 Peugeot Evasion 2019 Trek Verve

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 15 Post(s)
Liked 17 Times in 15 Posts
The Mayo clinic web site has a basic stretching routine that includes hip flexor work. Has always worked for me.
WarrenR is offline  
Old 11-08-22, 05:46 AM
  #7  
work4bike
Senior Member
 
work4bike's Avatar
 
Join Date: Jan 2006
Location: Atlantic Beach Florida
Posts: 1,721
Mentioned: 17 Post(s)
Tagged: 0 Thread(s)
Quoted: 2975 Post(s)
Liked 692 Times in 528 Posts
I don't think it should be a choice between strength training and stretching. You need both, you shouldn't do only one. This guy covers Hip flexors quite frequently and he has many other videos on the subject.

BTW, often we hear when a runner or a cyclists gets injured, it's referred to as an overuse injury; however, I tend to think we get injured because of an underuse injury. We use the same muscle groups everytime we participate in our activity, but certain other parts just get weaker, causing destructive muscle imbalances.





work4bike is offline  
Old 11-08-22, 07:28 PM
  #8  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 18,773

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 113 Post(s)
Tagged: 0 Thread(s)
Quoted: 3525 Post(s)
Liked 1,521 Times in 1,107 Posts
I totally agree with work4bike, but this is a zombie thread from '17.
__________________
Results matter
Carbonfiberboy is offline  
Old 11-09-22, 04:51 AM
  #9  
work4bike
Senior Member
 
work4bike's Avatar
 
Join Date: Jan 2006
Location: Atlantic Beach Florida
Posts: 1,721
Mentioned: 17 Post(s)
Tagged: 0 Thread(s)
Quoted: 2975 Post(s)
Liked 692 Times in 528 Posts
Those zombies get me every time
work4bike is offline  
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
ParkingTheBus
Training & Nutrition
6
02-08-16 01:27 AM
TMonk
"The 33"-Road Bike Racing
32
09-30-14 08:30 PM
I like free
Training & Nutrition
11
06-03-14 09:30 AM
hillcrawler
Road Cycling
34
01-14-14 05:25 PM
Yen
Fifty Plus (50+)
61
03-09-11 10:37 PM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service - Do Not Sell or Share My Personal Information -

Copyright © 2023 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.