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

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.

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

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.

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

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.

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

Thanks for having Neil on again.

@roadcyclingacademy6476

2 жыл бұрын

He's for the people! -RCA Team

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

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.

@autumn1231

Жыл бұрын

I'm a newbie and am wondering what the term "shorter cranks" refers to. I'm dealing with a lot of hip pain. Thanks.

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.

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!

@vietnguyen4312

2 жыл бұрын

If you still have problems you may like to try and tilt your saddle down a fraction (this can give you numb hands but opens up the hips). if you drive a lot try and tilt your seat back a little. Worked for me.

@discbrakefan

2 жыл бұрын

@@vietnguyen4312 Tilting forward about 1 degree seems to work best for me

@Dralbastaki

2 жыл бұрын

i have 172.5 crank now gonna go for 165mm to see the difference because hips are rocking like a snake

Cam and Neil, these videos are fantastic. I have cam type FAI's in both hips and cannot run or play football anymore. Cycling has been great but I do still get some hip pain after longer rides. Do you have a bike fitter you can recommend in Melbourne that I could see to help with the hip supportive tweaks?

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

Hi, thanks for the great insight into the fitting world! Just a quick question I’ve got the mid sole plates for my cleats, and dropped the saddle a little but seem to be getting a bit of glute and quad pain is the normal cheers!

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.

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

@roadcyclingacademy6476

2 жыл бұрын

Interesting to hear that, thanks for sharing on the thread

@lmcg436

2 жыл бұрын

@@roadcyclingacademy6476 Cam, I’m interested in the shorter crank length topic. I’m 188cm, 85kg and have ongoing hip issues even though I’ve had one operated on and is better than it used to be. I currently have 175cm SRAM cranks and am thinking of going down to 165 but am thinking this is quite a large jump in size. What are you thoughts on this? Like a couple of the other commenters, i have constant ongoing muscle ache and pain around my hips and glutes which I’ve been working on with a physio but I’m just wondering about your experience going from a longer crank arm to a shorter and whether you’d recommend such a drastic change in cranklength. Thanks

Finally, now I know. Thanks!

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!

@chc3312

2 жыл бұрын

I am in same situation. You can cycling now?

@perobusmaximus

15 күн бұрын

The initial swing for pistol squat helps it

Hi Neil. Great video. Thanks. I’ve been struggling to diagnose a right knee problem (that has manifested in damaged cartilage) - and found what you said resonated big time - as my right knee moves out to the right when I cycle. My wife has just done your self-diagnosis test on me - and my right leg actually is quite a lot of range. But my left leg (which is the good one) hardly has any. Would this all make sense? Left leg no range, right leg goes out to the right? Ie could this be a hip impingement? Or no - must be some other cause of my knee issues? Lastly - and related to the above - is it possibly to be impinged on only 1 side? Thanks mate!

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.

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

I don't know if I have hip impingement, but I have arthritic hips that severely restricts my hip movement up or down. I used to be a high rpm guy with 175 cranks. Now at 71yo, I was really suffering in one of my hips. I switched to 165s and raised my saddle 1 cm. The hip problem went away. It has taken me awhile to get used to the shorter cranks, but I will never go back to the longer cranks.

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

Nice video, interesting content. I was wondering if having tight bib shorts can cause saddle discomfort. Thanks

@roadcyclingacademy6476

2 жыл бұрын

Never heard of that myself. Cam

@yannickokpara4861

2 жыл бұрын

Well, if the too small bibs cause the pad to sit out of place, then sure. The same can be with too big bibs where the pad might be sitting all over the place and creating a lot of friction, too

Hello, I’ve had a curious thing, when I am pedaling sometimes mi right leg hurts around the vastus medial and recurs femoris, but if i my right le doesn’t hurts then my left side lower back near sacroiliac hurts, what do you thing the problem might be? Cleat positioning, saddle height, leg discrepancy?

Thanks for this video! A lot of what Neill said fits a problem I have - but that general pain around the groin then spreads into a general cramp/dull pain down the thigh, which can be so bad I need to stop and stretch - does this sound familiar at all? It can happen after 20mins of Z1 or 40mins of Z3 - effort and time doesn't seem to matter. Tried bike fits, different saddles etc but to no avail...ive kind of been 'living with it'.

@richdavies6905

2 жыл бұрын

I've had this issue, but mainly down to an previous groin injury when I used to play football. What has helped me is more yoga and use of a foam roller. You say you've had bike fits, but I would suggest seeing a Sports Therapist who can diagnose you off the bike and give you some advice on how to alleviate your discomfort. Just a couple of things I did that have helped me through the last 12 months and appear to be working.

Hi love this channel. My left hip slides forward when I ride. Is this a possible hip impingement and what do you suggest trying as a fix? Thank you!

@roadcyclingacademy6476

2 жыл бұрын

Hey Kaiser, Cam here. Not Neill. It sounds like a compensation strategy but knowing what is triggering it is very difficult without anyone seeing you. I would consider watching the leg length discrepancy video too

Short crank arms??

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,

@roadcyclingacademy6476

Жыл бұрын

I definitely advocate for that. Cam

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

And how pretel do I move my feet farther apart on my bike??? My knee flares out exactly as described, from some advanced arthritis and impingement, and I can see how that would ease that movement. I don't see how its possible to extend the pedals further out, so am I limited to moving my SPD clips all the way to the inside of my shoe???

@plantpoweredhealth9383

9 ай бұрын

Wider pedals with washers or extenders for more width if needed

I'm pretty sure I have it. Looking at Cam's lack of lateral movement (internal rotation?) seems similar to mine. I also have to be really careful when swinging my leg over the bike to first tilt the bike over ... otherwise I get the kind of frontal hip pain that Neil describes when swinging it over the fully pright bike / saddle. I'm 186cm and have somewhere in the range of 90-92cm inside leg. So it seems counter-intuitive to go 165 (already moved from 175 to 170), but I assume it's warranted in a case like this?

@pmcmpc

2 жыл бұрын

Also meant to ask what Neil's view is re: oval rings for those with hip impingement? Good, bad, or no difference? I can't find ANY information on this.

@roadcyclingacademy6476

2 жыл бұрын

Thanks for the question - Neill can't get to all the questions though unfortunately and he would be best equipped to answer. Cheers, Cam

Question. I have high hamstring tendinophathy from cycling. I've been off the bike now for 3 months and is still not fixed what am I doing wrong.

@kaiserdd6623

2 жыл бұрын

Same issue here. Dry needling seems to be helping.

Do you know if this would also help with hip arthritis? T.I.A

@roadcyclingacademy6476

2 жыл бұрын

Hey Jonathon, Thanks for your comment, unfortunately Neill can't get to all the questions. -RCA Team

@jonathanhadley2555

2 жыл бұрын

@@roadcyclingacademy6476 Well thanks for your reply Iwill have to try & carry on doing my own research..............................!

WOW. I literally just googled "hip rocking cycling" and my man Neill Stanbury released a video YESTERDAY on this very topic. GOD IS GOOD!

I have narrow hips (5ft7 125lbs 109mm sitbones) and close to no internal rotation on my hips. Should I still increase my stance width or will that give me more problems because of my narrow build?

@roadcyclingacademy6476

2 жыл бұрын

Neill goes into a bit of detail in this video kzread.info/dash/bejne/gqOok85vZNeXZcY.html