The Ultimate Guide to Fixing Hip Pain After Cycling
Hip pain is one of the most common complaints among cyclists, whether you're riding road, gravel, or MTB. It can show up as tightness, discomfort, or even pain after long hours in the saddle. While a lot of people assume it’s just part of riding bikes, persistent hip pain is a sign that something is off. Whether it’s muscle imbalances, mobility restrictions, or even poor posture on the bike.
You have tried everything, you have been stretching those hip flexors for as long as you can remember but you are still feeling hip pain after cycling.
Why Do Cyclists Get Hip Pain After Cycling?
First, let’s clarify something, pain doesn’t always mean tissue damage or injury (nor do you need a surgery). Sometimes it’s your brain sending an alarm signal that says, “Hey, something isn’t moving the way it should!”
Maybe the long riding hours, sitting in this hinged position or reduced range of motion of your hip joint is triggering a feeling “unsafe”, so in an overprotective response, your muscles tighten.
Cycling is a repetitive motion that keeps the hips in a flexed position for long periods of time, as the femur moves toward the torso. Ideally, the hip joint should allow slight rotation inward to allow for optimal flexion, but many cyclists have very limited internal rotation.
The femur should be moving independently from your pelvis, where the pelvis and trunk should be fixed by creating a strong point of fixation so your femur can move independently while giving the muscles moving the femur a strong anchor.
The hips are essential for a smooth pedal stroke but also to produce power and speed. If they don’t move well, either the joints above or below will take the load, but also the muscles around those joints will suffer as well.
Maybe your hip flexors are weak…but why are they weak, tight or creating discomfort?
Other common causes of hip pain include:
Underperforming hip flexors or glutes - tight doesn’t always mean strong. Weak muscles can feel stiff because they are underperforming.
Limited hip mobility - restrictions in rotation, extension, or abduction can affect pedal efficiency.
Core and pelvic instability - if your pelvis isn’t stable and your core is not engaged properly, your femur can’t move efficiently, overloading surrounding muscles.
Bike fit issues - saddle height, cleat position, stem length or even your crank length; can alter mechanics and comfort on the bike.
Signs Your Hip Pain is More Than Just “Tight Muscles”
Pain during long rides or at certain points in the pedal stroke
Clicking, popping, or grinding sensations
Discomfort that persists after stretching
Imbalance between left and right hips
How Cycling Mechanics Affect Your Hips
Your hips are central to a smooth pedal stroke, power output, and overall speed. Here’s what’s happening under the hood:
Hip flexion – the femur moves toward the trunk each stroke. Limited flexion restricts efficiency.
Internal rotation – slight inward rotation helps the femur move optimally. Limited rotation increases strain.
Pelvic stability – a strong trunk acts as a fixed point so your femur can move independently. Weak core control forces surrounding joints and muscles to compensate.
If any of these mechanics are off, your muscles tighten, joints take on extra load, and hip pain sets in.
Fixing Hip Pain After Cycling: Mobility, Strength, and Coordination
These exercises and recommendations are just scratching the surface, they are a great place to start. The real work that rebuild hip joint integrity will take a little more than a few exercises.
But get started with these.
Build Hip Mobility
This is not just stretching; it is about owning your hip’s full range of motion under load, especially good hip flexion to reflect the demand of cycling.
Lizard Stretch w Hip Circles – Focus on controlled, circular motion. Add a band for extra resistance.
Standing Hip Flexion – Controlled hip circles to train full hip flexion and rotation.
Tripod Windmill – Build a strong trunk and learn to load your hips correctly.
Build Strength and Control
Strong muscles need coordination to move the femur efficiently on a stable pelvis.
Single-Leg Hip Bridge – Keeping your hips level, lift them up into a bridge keeping pressure on the ball the whole time.
Quadruped Load to Tall Plank – Trying not to move your hips as you move your knee toward your chest.
Hip Hinge Progression – Quality hip hinging is key for a strong cycling position.
Focus on quality over quantity. Start slow, then increase load as your control improves. This is not about rushing through the movements, if it helps - think about moving at snail speed.
Putting It All Together
Hip pain in cycling is rarely solved by stretching alone. Understanding the mechanics of your hips, building mobility, strengthening weak muscles, and improving coordination will give your hips resilience and control.
Start with the drills above, assess your pedal stroke, and progress gradually. The key is building joint integrity, strength, and control so your hips can handle long rides without screaming at you.
Remember: these exercises are just the starting point. Fixing your hips takes patience, consistency, and smart training; but it works.
✅ Key Takeaways
Pain doesn’t always mean damage; sometimes it’s a protective signal.
Weak muscles often feel tight; mobility + strength = control.
Hip flexion, internal rotation, and pelvic stability are critical for cyclists.
What To Do Next
If you’re tired of guessing what to stretch, strengthen, or fix. And you want hips that actually feel good on (and off) the bike, our 4-Week Mobility for Stronger Cycling program gives you the structure your hips have been looking for.
It’s simple, it’s progressive, and it’s designed specifically for cyclists by cyclists.
Ready to ride pain-free? Check out our 4-week mobility program here.
Want to Talk to A Coach?
If you’re curious about where to start book a quick discovery call with us! We’ll help you figure out the best plan for your hips and cycling performance.
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