Hip pain in cyclists are generally resulting from a number of pathologies including bursitis, snapping hip syndrome, impingement syndrome, labial tears or piriformis syndrome. While the diagnoses possibly will diverge, the causes of cycling hip injuries are usually similar and involve over-training, nearly excessively high gears and muscle imbalances.
The two most normally witnessed hip injuries are piriformis syndrome and bursitis. The piriformis is a miniature muscle to facilitate rotates the leg outwards. As this is not a movement that cyclists need to do much, the muscle can shorten (tighten) and fade, as the superior gluteal (buttock) muscular tissues dominate. Any adjustments to the piriformis muscle, by virtue of its anatomical locality, can infuriate or append weight to the sciatic nerve, consequential in aching back. A tiny tight muscle can also expand aching prompt factors that in turn can refer pain down the back of the leg, not nothing like sciatica, as well as refer pain anteriorly into the groin district.
Bursitis is a form that occurs whilst a bursa results in being sore. A bursa is a tiny sac, usually filled with fluid, that acts as a cushion/shock absorber between bones and soft tissues like muscle and ligaments. There are multiple bursa around and within your hip joint, lying over the top of your femur (thigh bone). The bursa can become inflamed due to repetitive irritation which may stem from a sudden increase in training, but also due to incorrect biomechanics around the hip joint leading to abnormal irritation of the bursa. Hip bursitis typically includes pain around the hip and into the groin or buttock area. Pain may get worse with prolonged exercise or walking.
MANAGEMENT AND REHABILITATION
As mentioned, a good number hip injuries sustained during cycling are attributable to underlying muscle imbalances or overtraining. Strengthening a muscle helps it to uphold its integrity and prevent muscle seizure or shortening, that comes with exhaustion, and with that summary flexibility and soreness. With altered overall flexibility of muscles around the hip joint, plus the normally shortened hip flexor (iliopsoas) muscle seen in cyclists, the biomechanics of the joint are changed, resulting in probable bursitis and supplementary injuries. Management wants to focus on the cause by prescribing a precise stretching programme for hip flexors and the piriformis, as glowing as strengthening of the piriformis.
At the same time as the hip joint is an integral part of the pelvis and pelvic stability is vital for cycling concert and problem prevention, a strengthening programme should also consist of core physical exercises and pelvic stabilising exercises. Treatment may include icing of the hip joint, and the use of non-steroidal anti-inflammatories. If a bursitis is diagnosed, a steroid shot can be administered by a medical doctor for indicative relief, however rehabilitation is still essential to address the underlying cause and prevent recurrence.
Physical therapy can include profound tissue myofascial release, trigger point therapy, neural mobility and acupuncture. Regular massage or by means of a foam roller can help maintain flexibility in the gluteal and hip muscles. A bursitis, life form an inflammatory-type injury, regularly necessitates day without work the bicycle and a awfully gradual come again to cycling once pain without charge.
BODY CONDITIONING TIPS
Probably the most important thing is to deal with the underlying muscle imbalances. By escalation weak muscle mass, or loosening tight muscles will often put a stop to the pain. Exercises may take in hip adduction and seizure, clam, plank, reverse plank, squats, bridging, and on the side on foot with a weight band. It is top to see your physical therapist for the correct assessment and diagnosis of your hip pain, so that the right exercises and counsel can be prescribed for your condition.
BIKE SET UP TIPS
Stuff back and increase your rhythm to seize heaviness off your hips. Lift your seat to trim down the total of hip flexion and front impingement. You can also raise your handlebars so you sit a little more upright relieving the quantity of hip flexion. If you are improving from a bursitis you may need to lower your seat slightly when you return to cycling. Have your bike posturechecked as this is vital in injury prevention and in avoiding injury recurrence.
At Blackberry Clinic we specialise in sport specific treatment programmes, to come back you to your favorite past time as safely and as hurriedly as probable. There is no point in getting back on your bike as soon as you feel a bit better, no doubt you will be back to square one not long after! Our practitioners will be able to help you at every stage of your psychoanalysis, from acute injury back to full fitness. We take pride in the process and have a multi disciplinary team to put their heads together if needed. Our team of MSK and Sport and Exercise Medicine Doctors work closely with our physios, osteopaths and chiropractor to ensure a full and safe recovery from your sports injury.