How to check if you have a Hip Impingement (cycling biomechanics)

Hip Impingement is a common occurrence in cyclists. It can lead to poor aerodynamics and even injury. So how do you determine if you have one and what are some ways you can resolve the issue.

#cycling #bike #fit

[lmcg]

Recently changed from 175mm which I’ve been on since I began cycling at 16 (now 30) and moved to 167.5 cranks.
Within weeks I’ve noticed a massive difference in the “tightness” around my hips. I have had one hip arthroscope and this small change has already made a massive difference! I haven’t changed seat height as I think this was already too high so the crank change as also fixed this.
Only thing I’ve found is I’m a little slower with the first section of the sprint but I’m much more comfortable on the bike on the whole

[discbrakefan]

This is me. Recently found out I have almost no internal hip rotation (but huge external rotation).

Always had soreness around the hip flexors and joint. Trigger points in the glutes were enough that many days on the bike I couldn’t put out much power just due to tightness and soreness in the hips.
Through a physio/bike fitter I now have 165mm cranks and my cleats are rotated so my feet point slightly outwards. I can now rotate my hips forward a bit more and get in a lower position. I’ve seen the benefit of that, going faster is easier. I also needed a longer stem which shocked me.

I highly recommend seeing someone if you have niggles on the bike. It’s a sport and it will leave you sore at times, but it shouldn’t be crazy. I’m now doing more km because I can!

[lmcg]

I’ve recently had hip impingement surgery in my left hip with a cam lesion and torn labrum. I have been working really closely with my physio in relation to rehab work but this sort of content is really fantastic as I’m returning to cycling and want to make sure this all doesn’t happen again! Thanks for the great content

[richardharding]

Wish I had known this 50 years ago, only changed to shorter 150mm cranks about 6 years ago because of lower back pain. What I thought was hip flexor discomfort disappeared completely as overnight & lower back pain reduced to low level.

[gavinbutler]

Another awesome video guys. As a Sports Massage Therapist I see a lot of this problem. A lot of Cyclist are unaware of this issue.

[Lemond]

Another great video gents, and one that describes me in a nutshell. I have similar, if not less, internal rotation than Cam does, especially in my left hip. This has led to me having had years of saddle discomfort as I sit off to the left hand side of the seat and heavily load the right sit bone. I’ve tried numerous fits, and possibly 60 different saddles, all to no avail. I saw another Steve Hogg (Garry Kirk) trained fitter a few months ago who made a huge difference to my comfort levels by moving me to 165mm cranks, a wider stance width, and extended the reach significantly to enable me to roll my pelvis forwards. The change has been very significant, and whilst I still sit off to the side a little, the shorter cranks have really helped open the hips up, and roll my pelvis forwards, and I now feel comfortable on the saddle.

I still struggle to find the right stance width to keep my knees happy, especially on the left side, as my knee doesn’t track perfectly despite making multiple adjustments to the cleat position and having good arch support, but I’m streets ahead from where I’ve been despite having had at least 6 bike fits over the years.

[vietnguyen]

Thanks for the handy info. I believe an x-ray can also confirm whether you have a hip impingement. Another thing I did to alleviate pressure on my hips was to tilt my saddle further forward (this is not always possible). Also, when I drive I have tilted my seat further back. This along with keeping the hip region very flexible seems to have helped me.

[Draculapin]

My gf is complaining from tight hip flexor and tailbone pain on the bike, I will definitely check her range of motion using your technique now ! Thanks a lot

[thelastestsportnews]

I’ve got hip impingement (FAI) from running. I used cycling as cross training and it didn’t seem to aggravate the pain for a while but eventually it too became a problem. Definitely frustrating trying to work around hip impingement. But strengthening and stretching has helped. I think I’ll make some adjustment to my bike and see how I feel. Great video!

[PhiyackYuh]

Key take away for y’all masters athletes wanna copy pros when you have hip issues? Accept the fact that its not worth it as you ain’t getting paid to ride. Opt for higher stack and shorter cranks plus strength work. Be realistic with yourselves. After all cycling is supposed to be fun.

[salvatorealbanese]

Sitting in hospital as just had hip replacement I worked my way down to 155 on MTB and 160 on my road bikes I felt improvement in comfort and increased cadence for me no downsides this is a great video that could help many cyclists

[The_Normalised_Cyclist]

Interesting topic. My hip impingement was diagnosed last year and due to lack of rotations I am scheduled for arthroscopic procedure for both of my hips. Funny thing is that my disease is (probably) due to being a semi pro table tennis player for last 18 years and cycling helps my with my hips. I have had bike fit as well to have the correct position. Cheers Cam

[muttsbutts]

Great video; informative: easy to understand, and suggestions to ameliorate the condition. Thanks. Cheers mate.

[patrickparisienne]

Spot on! My cleats are positioned inwards on my shoes, and I run the 4mm longer spindle Ultegra pedals for this reason, on the recommendation from my bike fit, and it made a difference in comfort for me.

[richardgoedecke]

Good information
Had FAI surgery 4 years later bothering me again probably will be hip replacement
Upright heallth say its not the bone but solf tissue

[misterbulger]

Yup my pelvis rocks really bad and I think my quads and flexors are overdeveloped. The doc says my SI joints are hyper mobile too. They rock when I walk too and i have a bad limp now. I cant ride at all anymore. I can barely even walk anymore despite spending thousands and thousands on therapies and an FAI operation and labrum repair six years ago. I think my hip internal rotation is ok now and that mobility test doesnt really hurt at all. My PT thinks the pain is hip flexor tendinitis at this point which causes muscle spasms. The only thing it responds to is the right amount of rest and some very gentle therapy excersices and dry needling.

[kristophstjames]

I think I have one, mine is aggravated and hurts when I walk, pain is directly in the front located high where my leg connects to my torso. It doesn't constantly hurt only when it's inflamed and aggravated. I'm a mountain biker, ride consistently 50 to 70 miles per week, and have for 20 years

[ludoviclangevin]

What do you do if the hip impingement is also on the side of the shorter leg (right side)? Because by protecting your shorter right leg you also worsen the impingement by leaning over that side . However, if you put a shim it stops the leaning/hip drop but your right leg now comes higher at the top of the stroke and the impingement is again worsened ... seems like infinite circle of pain one way or the other

[IamSpiders]

Jeez I got like 1 degree of hip internal rotation on that test. Guess I'm screwed for cycling

[ihov.rivera]

I have impingement on my left side
feel pain on my front site when going on high speed, also I realized that when I lose my hands and I try to sit straight, my hips is like dropping to one side, maybe the next step is shorter crank,