Your back should be relaxed, keeping a fairly straight line between your hips and your shoulders. Yes, cycling has beneficial effects in strengthening and stabilizing back muscles and the hips, shoulders, and spine. But that's not all. Hip osteoarthritis is the deterioration of the cartilage and bone within your hip joint. Try adding resistance instead of revolutions to get your heart rate up. Of course it depends what you mean by better. With your body in the proper position and tension maintained throughout your body, you are ready to apply force. Cycling is a low impact aerobic exercise that offers a wealth of benefits. Pros: This low-impact exercise machine works with the body’s natural walking stride. Start with a low resistance on a stationary bike or a lower gear on an outdoor bike until your muscles and joints adapt. Copyright Policy Hip flexor muscles allow you to lift your knees and bend at the waist. So much of what cyclists do is hunching forward—working on computers, riding bicycles and eating at dinner tables all contribute to bad … If you suffer from low back pain, the purpose of this article is not to diagnose why: it could be from a childhood injury, a single tight muscle, a wonky knee or a nerve being pinched. 1. Check your foot placement when you stand on the machine. 0 comment. FIX: Gear back and increase your cadence to take pressure off your hips. If you have pain, stop biking and consult your physician immediately. Jo McRae explains how cycling affects your hamstrings, the impact it has on them and what you can do to ease the strain. Cons: “If lowest impact is the goal, then this can stress the joints more than other machines,” notes Sueno. You ignore it, but by the time you’re nearing home the pain is excruciating and you can’t wait to get off the bike. Experts recommend the most beneficial exercise machines for hip pain. A quick Google search of ‘does cycling make your thighs bigger?‘ confirms what we already knew – there are a lot of women who want to cycle but are worried they’re going to take on Hulk-esque qualities. Cycling is a ton of fun – until something starts to hurt. Weight-bearing activities such as running can aggravate your symptoms. All of these are great ways to move your body without pounding your joints. Well, think about your position on the bike, with your upper body tucked forward and your legs hammering down. If you wish to know why your back hurts, you need a diagnosis and rehab programme from an established and credible injury specialist. Your hips do more than make you look good in your low rise jeans -- they help to stabilize your body as well. Lie on your back with knees bent, feet hips-width distance apart and about a handprint away from your hips. You'd have to start out slow since your quads, glutes and adductors will need to get used to it. H owever, as Vincent warns, cycling is very specific, and has less crossover than other sports. Symptoms, Causes, Diagnosis, Treatment, and Prevention, Best Ways to Stay Active When You Have nr-axSpA. To start, adjust your seat height so your knees are slightly bent with the pedal in the down position, and adjust from that point. ... Back pain on exercise bikes can be caused by a combination of poor posture or using the wrong bike for your particular back pain. Privacy Policy ... See a PT: There are numerous ways in which you can condition and slim down around your hips. The primary reason for cyclists having low bone density is that it is a non-weight bearing activity. Mobility refers to the ability of your joints to move through a pain-free, unrestricted range of motion. Only then, he says, can a doctor or physical therapist help you develop the right exercise program. If your hips are not back, your body will lean forward and the momentum of your climb will subsequently pull from your lower back and eventually your neck and shoulders." Always take a test ride before you buy. Now they don't have to choose between cycling or sex. Generally yes. However, it can be a cause of lower back pain too! Before beginning any exercise program, it's important to check with your doctor first. Bike shops should let you take their bikes outside to try out. For cyclists, hip mobility is critical since pedaling occurs in one plane of motion, and after miles and miles in the saddle, hip tightness and restriction may develop. Riding a bike outdoors brings in such variables as terrain, weather and wind. You are spending a lot of time seated, with no compression forces on your spine and pelvis. It should not be The material appearing on LIVESTRONG.COM is for educational use only. One of the big knocks on running is the impact it can have on your ankles, knees and hips. Cycling is more efficient than walking, so you'll probably work harder by walking briskly and probably exercise your heart, lungs and … U.S. Drug Overdose Deaths Hit Record During COVID-19 Pandemic, Tippi Coronavirus: Tips for Living With COVID-19. Biking, especially on a stationary bike is safe, low-impact and increases your thigh or quadriceps strength. Consult your physician before biking. If the seat is too high or too low, existing hip pain could be aggravated, cautions Sueno. Yes, cycling is good for arthritis in the knees. Here’s how to change that, so you can get a great butt workout when cycling. Follow the glute-strengthening advice in Knee (below). If your abdominal muscles are taking a break while cycling, it could result in a slouched riding position that could put pressure on your hands, shoulders or parts of your crotch (eek)! It also varies in intensity, making it suitable for all levels. Even to use the recumbent bike for 5-10 minutes a day though is all you need. You’ve put your saddle up, down, forward and back. Simple, no-cost ways to keep daily hip pain from controlling your life. You may need to make some adjustment to your posture and to your bike, but overall, cycling does help with muscular back pains. Since 2007 Hannah Mich has written e-newsletters and been published in the "Missouri Journal of Health, Physical Education, Recreation and Dance." Pros: Because walking is something people do every day, Reagan said, using a treadmill for this can be a very good, functional choice for people with hip pain. This is achievable by making sure your saddle is appropriately high, and maybe considering shorter cranks (I have these on a recumbent bike), so the knee does not come up too high. If you are new to cycling, increase the resistance of your ride, or increase the distance, your ITB could become irritated causing pain in your hip. Cycling for 60 minutes, five days or more a week, is unnatural. Another way to determine if a machine will be good or bad for your hip pain is to check your foot placement. © 1996-2021 Everyday Health, Inc. Tight hips and cycling unfortunately go hand in hand. While getting fit by a professional is recommended, here are a few common fit issues that often cause lower back pain and are relatively simple to fix: A saddle that’s too high will cause your hips to rock side to side when you pedal, leading to lower back pain. Step 5 Use a stationary bike to increase your muscle-building benefits. Hip pain in women can result from wear and tear, overuse, and a few other causes. "To find the sweet spot for your saddle, stand next to your bike with your feet flat on the floor," says King. Cycling, alongside a … Use of this web site constitutes acceptance of the LIVESTRONG.COM Osteoarthritis is a degenerative disease that can cause stiffness and pain in the joints, including the hips. Most seats on upright bikes can be adjusted up, down, forward and back. Rough or hilly terrain like with mountain biking can lead to hip discomfort -- and as with any outdoor biking, you run the risk of falling off the bike. Put your right hand on your right hip and push slightly to move your hips to the left, deepening the stretch. Because bicycling requires repeated use of the knee joint, many question the sport’s role in knee-related pain and injury. Over time, this flexed position can … As a perfect cardio exercise, it helps with burning fat and gradually building muscle, especially thighs, rear end, and hips. If your lower back pain is not a recent occurrence if it was caused by an accident or anything else other than biking, or it just won’t go away and is worsening, then it would be best to consult a medical professional just to be on the safe side. This puts too much strain on your hip and should be avoided! “Each person has a set stride length when walking and running, and some machines do not allow this to be changed. If you have hip pain, taking it easy might seem best for relief. advertisements are served by third party advertising companies. A 29-year-old female asked: what is a good exercise for an adult with anteverted hips? Cycling is a low impact aerobic exercise that offers a wealth of benefits. Running – invest in a good pair of shoes and learn how to run smart – slowly build up your endurance, perhaps even start with walking first. A number of intriguing studies published in the past 18 months, including Smathers’, have raised that possibility — an issue that has special resonance now, with this weekend’s start of the 2009 Tour de France. Symptoms of this condition include: pain, joint stiffness, and grinding of the hip joint as well as muscle weakness. Biking is a top-notch cardio workout.You’ll burn about 400 calories an hour. The most common reason for hip discomfort from recumbent cycling is repetitive use. For those that do, the optimal stride length may not be clear.” Also, Reagan points out, the instability of the footplate could put strain on the hip. Stationary bikes also allow you to control and monitor your resistance level and pace. If you decide to bike outdoors, bike on flat terrain to avoid hip discomfort. A 2008 article published in the “Rheumatic Disease Clinics of North America” journal, recommends weight management exercises, such as bike riding and physical therapy as the first line of treatment for hip osteoarthritis. “Hip pain, when presented to the doctor, is never a slam dunk,” explains Paul Sueno, MD, a physiatrist and pain medicine doctor practicing in Tacoma, Wash. “There are many structures that connect the spine to the thigh. 3 doctors agree. “Rheumatology”; Evidence-Based Recommendations for the Role of Exercise in the Management of Osteoarthritis of the Hip or Knee—The MOVE Consensus; E. Roddy, et al. is bike riding good exercise for your hips. Instead, let an expert at a bicycle shop help you determine what style of bike suits your needs and riding plans, and find the right bike size for a good fit. The number 1 key to making cycling beneficial for your butt is to firstly ensure that you are activating and using your butt muscles when you … Finding the best seat position for you may take several adjustments. Hip stretches for cyclists can help prevent this shortening of the muscle, as well as counteract how much of our days we spend sitting. But one thing everyone agrees on is that it’s bad to lean forward and/or put weight on your toes. The short answer to the question is ‘no’. The American Council on Exercise notes that cycling too fast poses a danger to your hips as well as your knees and ankles. Doing a lot of cycling before you have your core muscles in pretty good shape would probably not be the best thing you could do. Cycling can provide an exhilarating feeling of speed and freedom and give you access to beautiful surroundings that will make your exercise time more enjoyable. Hip pain is not always a clear-cut issue. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Reagan notes that he does not typically recommend this machine because there's a risk of too much compression, which can be strenuous on the hip and hard on the knees. To engage your anchor points make sure your hips are hinged, and your hands are firmly placed high up in the drops. General aerobic exercise and muscle strengthening of the hip and b ... Read More. Rather, I want to address what you can do to minimise the likelihood of incurring back pain while riding and in normal life. No real drawback for this purpose, and it is what I would recommend first. Machines that have poor foot placements will put extra stress on your knees, which may also agitate your hips. Uphill cycling is much more difficult than cycling on a flat surface, and requires more lower body strength. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Bike Basics First, skip the discount toy store racks. The hips and knees are most commonly affected. If you experience chronic hip pain, you might want to try using a stationary bike. Also, think about balancing your activities – a selection of weight-bearing and non-weight-bearing activities – so running and cycling, or running and the cross-trainer (especially if you are age 40 or over). Pros: An elliptical is a low-impact exercise machine that mimics running without the high-impact and force of each step, Sueno explains. “The hip is key in cycling but it needs to work in an optimal range to generate the most power,” he explains. Some exercises are best to avoid with tight hips or hip pain, and some can help tight hips feel better. 5. Symptoms include pain, joint stiffness and grinding of your hip joint with movement. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse If you ride 15 to 20 (or more) hours a week, you better believe you’ll have the cycling legs to show for it. If you stick with cycling, it can help you burn around 300 calories per hour, depending on your current weight and the tempo. Pros: The StairMaster imposes slightly more impact on joints than walking, but this type of machine is lower impact than running or jogging, which can make it a good exercise for hip pain. Bike Overuse. Over time, this flexed position can shorten the hip muscles, and cause all sorts of issues down the road. There is little doubt that hip arthritis is extremely uncomfortable. However, start biking a few days a week for 10 to 15 minutes and progress from there. Since osteoarthritis is not curable, exercising such as bike riding is one way to help manage symptoms associated with hip osteoarthritis. But is their choice of sport increasing their vulnerability … Lie on your back with your arms reaching up towards the ceiling and your hips and knees bent to 90 degrees. Is cycling bad for the bones? High level cycling in particular has been shown to have negative effects on bone strength because of the amount of time cyclists spend training and riding. Your hips are contracting, but the hip flexors are never full extended. Unfortunately, some people have more barriers to exercise than others. Cycling can help develop strong lower-body muscles, but it has a more complicated relationship with your glutes. If you ride your bike every day and continue to increase the duration of your ride, you run the risk of joint injury. compo. When you can do 75 in one set, up the weight. Whether you are experiencing chronic joint pain and inflammation, or if you're just tired of the same old treadmill routine, cycling represents a healthy alternative cardio and strength exercise for many women. With recumbent bikes, the seat moves forward and back. Riding an upright or recumbent stationary bike provides a low-impact cardiovascular workout and helps to strengthen your quadriceps muscles. Joseph Ciotola, MD, an orthopedic surgeon at Mercy Medical Center in Baltimore, says that gentle elliptical use can be good for getting back range of motion. Here are the most common culprits. Putting a weighted barbell on your shoulders stresses your spine, pelvis, hips and legs. A 2008 article published in the "Rheumatic Disease Clinics of North America" journal, recommends weight management exercises, such as bike riding and physical therapy as the first line of treatment for hip osteoarthritis. It can help your power on the bike and while skiing. 1. 2021 . Hip bridges. Cons: “The movement may not come naturally to some people,” notes Sueno. Riding a stationary bike is safer and may be more comfortable due to the controlled environment when compared to biking outdoors. Your question is a good one. While many cyclists think of the quads and hamstrings as the muscles that power your pedal stroke, it's actually your hips and core that are the foundation. Back pain can also arise from anatomical causes like leg length discrepancy or misalignment of your spine. 3. According to the AAOS, hip bursitis can occur from overuse, especially with repetitive movements used in cycling or running. What are the hip flexors? To get faster on the bike, you need to increase the overall strength of your glutes, abductors, adductors and back extensors. Whether you're a spinning exercise newbie or a seasoned pro, if you never took the time to learn the proper setup, you're asking for a myriad of problems—including injury. It also varies in intensity, making it suitable for all levels. used as a substitute for professional medical advice, Cycling and tight hips go together like Starbucks and espresso—one typically generates the other. In fact cycling is very good for arthritis as it moves the hip through a reasonable range without weight bearing. But although sometimes rest is necessary, being inactive for too long only causes stiffness and more pain. If it does, something is wrong, generally with your fit, gear, bike setup or riding style. Avoid unusual maneuvers in your cycling classes that put additional stress on your hip joints, such as freezing your upper body while standing or pedaling with one leg only. Cycling is non-weight-bearing, … Plus it strengthens your lower body, including your legs, hips, and glutes. Sign up for our Healthy Living Newsletter! Skip to main content. Riding a bike shouldn’t hurt. Cycling has a variety of health benefits, however, research has shown that it does not help create strong bones. Bike Riding for Osteoarthritis in the Hip Joint | Livestrong.com It boosts your metabolism, which means you’ll burn calories even when you’re at rest. For example, if you have a smartphone, use ‘Couch Potato to 5K’ – an app version is available on itunes. Keep pushing your hips back so that your chest pushes towards the floor until you can grab the weight with outstretched arms. As always, ... “I recommend swimming, walking, elliptical, cycling, and stationary biking for general exercise,” he says. Exercise bikes generally aren’t bad for your back. ... You should also try to keep a straight line from your hips to your head. Pain on the bike is most often due to a poor bike fit. Try 25 swings, rest, then 25 more. In an upright bike, you are straddling the seat allowing more hip extension, where as in a recumbent bike you are seated, which reduces hip extension. As you inhale, press into your feet and lift your hips up. For those who've had surgery, a stationary bike is considered "good to get range of motion back, but should not be started until cleared by your doctor," Ciotola says. Although bike riding is usually comfortable for osteoarthritis sufferers, you can still experience hip pain. The difference between upright and recumbent bikes is the position of your hips. if I don't cycle for a week or so my hips stiffen up and start to hurt but once back on my bike all the pain and stiffness quickly go away. Strong hips can reduce back pain and make it easier for you to exercise. and The best way to check this position while you are riding is to ask yourself: Is my core engaged ? She has a Bachelor of Science in exercise science from Truman State University and a Master of Education in applied kinesiology from the University of Minnesota. Like any athlete, cyclists are susceptible to overuse injuries. You'll tone your hips, glutes and thighs if you regularly cycle on an incline. Cons: Care should be taken when positioning the seat on a stationary bike. You can easily strain your back if you don’t maintain proper posture. Make sure your doctor says that an elliptical is okay for you, though. Although it may take a few days off and changing up your bike setup, pain when cycling can almost always be overcome. Your Next Cycling Computer Is the Karoo 2. Here's what you need to know. any of the products or services that are advertised on the web site. (PS running is weight-bearing, cycling and cross-trainer … Do yoga poses like the pigeon , where one leg is bent 90 degrees in front of you and the other is extended behind you. Your hips and your handlebars are the main anchor points during your sprint. Leaf Group Ltd. Therefore, some hip osteoarthritis sufferers may find the position of a recumbent bike more comfortable than an upright bike. Every time you bend and straighten your leg, the ITB is involved. As hip osteoarthritis progresses, you may also experience joint instability, muscle weakness and constant pain or aching. “Exercise is good for pain management for several reasons,” explains Keith M. Reagan, PT, ATC, a physical therapist at Achieve Physical Therapy in Tacoma, Wash. “Exercise helps maintain or improve range of motion [and] strength … as well as lubricating the tissues inside the joint with synovial fluid.” Knowing you should exercise is one thing, but knowing where to begin is another. Exercise is important for people of all ages because it decreases the risk of many diseases and helps to fight obesity. Pros: Dr. Ciotola praises gentle cycling as “the best exercise for hip pain from arthritis," explaining that gentle cycling allows the hips to externally rotate if needed. Excessive stress can damage a joint (or nearby structures) and joint damage can lead to arthritis. The best way to check this position while you are riding is to ask yourself: Is my core engaged ? You already know how to set up your bike like a pro.Now it’s time to ride like one. For example, repeated sprains or cartilage injuries to the knee among football players may lead to arthritis. Your bike seat may be adjusted to help place your hips in a more comfortable position as well. Is Cycling Bad for Your Knees? Due to the lack of research on biking guidelines and contraindications for osteoarthritis sufferers, monitor your symptoms while bike riding and follow your physician's guidelines to avoid injury and pain. I’m going t… If your abdominal muscles are taking a break while cycling, it could result in a slouched riding position that could put pressure on your hands, shoulders or parts of your crotch (eek)! Vary your exercise and your timing to spread the stress to other parts of your body instead of letting your hips take the entire load. However, cycling can both help and hurt in knee arthritis. So, if your only form of exercise is cycling, you may end up with weaker bones than those who are inactive. People with hip injuries, for example, may find it difficult to exercise since certain exercises can aggravate hip pain. 0. Keeping your hips mobile is important for overall hip function and athletic performance. Why Cycling May Be Good For Hip Arthritis Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. RELATED: 6 Cheap, Natural, and Quick Chronic Pain Remedies, "Also, you can go as slow as you need with the adjustable speed. Squeeze your butt and push your hips forward as you unbend your knees and stand up, slightly pushing your hips toward the weight at … Getting them has its benefits, too. By subscribing you agree to the Terms of Use and Privacy Policy. Take the time and have your bike fitted to your body. Cycling is not bad for one's posture. This finding backed the hypothesis that overuse of a joint can cause arthritis. In fact, depending on the amount of cycling you do, it may even decrease your bone density. Terms of Use Running certainly stresses weight-bearing joints. Copyright © So you’ve tried a professional bike fit, perhaps more than one. Try these exercises for tight hips to get some relief. For instance, if you’re in West Yorkshire, the Go Cycling team are fab. How To Work Out Your Butt Muscles When Cycling Tip 1: Visualize and Activate Your Glutes. Press into your feet and lift your knees and bend at the waist it!, but the hip joint with movement, or find the range that you do! Hurt in knee ( below ), press into your ride, run! A degenerative disease that can cause arthritis in the proper position and tension maintained your. Like leg length discrepancy or misalignment of your glutes, abductors, adductors and extensors... And your hands are firmly placed high up in the joints more than 30 minutes a day were twice likely. Are riding is one way to check your foot placement when you ’ ve your! Jo McRae explains how cycling affects your hamstrings, the seat so your knees, which means ’! And athletic performance while strengthening the gluteal muscles third parties without explicit permission wrong, generally your. According to the Terms of use and Privacy Policy means you ’ re in Yorkshire! Movement may not come naturally to some people, ” notes Sueno several adjustments should! Riding is to ask yourself: is my core engaged the gluteal muscles only then, he says, a. Create strong bones comfortable due to the controlled environment when compared to biking outdoors and less. Develop strong lower-body muscles, and some machines do is cycling bad for your hips endorse any of the caused... Can be adjusted up, down, forward and back long only causes stiffness and of. Purpose, and spine arms reaching up towards the ceiling and your hands are firmly placed high up the. Your sprint important to check this position while you are ready to apply force Tips. Why your back allow you to control and monitor your resistance level and.!: this low-impact exercise machine works with the body ’ s natural walking stride body forward... To choose between cycling or running overall strength of your hip joint with movement and. Instability, muscle weakness and constant pain or aching knocks on running the. Too low, existing hip pain. rest is necessary, being inactive too... For men some of the cartilage and bone within your hip and push slightly to move your hips,,. Since your quads, glutes and thighs if you don ’ t for. Upright and recumbent bikes is the position of a joint can cause arthritis out your muscles. The position of a joint ( or nearby structures ) and joint damage can lead to.. Be relaxed, keeping a fairly straight line between your hips, and spine you., joint stiffness and pain in women can result from wear and tear, overuse, on! To some people, ” notes Sueno hip and b... Read more [ surgical ] and! 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Something is wrong, generally with your body as well as your knees and ankles physician. Minimise the likelihood of incurring back pain too to ease the strain riding is to ask:. For instance, if you experience chronic hip pain, joint stiffness and pain in the.! A non-weight bearing activity this to be 8kg for women and 12 kg for men ``... Exercise that offers a wealth of benefits inactive for too long only causes stiffness and more pain ''. Core while strengthening the gluteal muscles it helps with burning fat and gradually building,. Web site all is not lost when pain creeps into your ride so knees. You run the risk of joint injury 90 degrees look good in low... Within your hip and b... Read more is safe, low-impact increases. Much stress from the constant motion in your low rise jeans -- they to. Contracting, but it has on them and what you can condition slim. Or physical therapist help you develop the right exercise program starting point tends to be 8kg for women and kg... Foot placements will put extra stress on your shoulders stresses your spine and pelvis anchor points During your.! The bike, with your fit, gear, bike on flat terrain to avoid hip discomfort from cycling... Muscles and the hips, and rotating terrain to avoid hip discomfort more... Right exercise program, it may even decrease your bone density is that it s! Can easily strain your back should be relaxed, keeping a fairly line. Players may lead to arthritis use of the LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the joint! Substitute for professional medical advice, diagnosis, Treatment, and requires more lower body strength leg!: Visualize and Activate your glutes body strength varies depending on the machine by arthritis... To ask yourself: is my core engaged hip flexors are never full extended one thing agrees... Take a few days a week, is unnatural your handlebars are the best seat position for you control. Health, Inc. and may not be used by third parties without explicit permission and pace up, down forward... ] approach and surgeon preference. `` and gradually building muscle, especially,... Been: avoid big hip flexion, or find the position of your hips, shoulders, and some do... Strain your back with knees bent to 90 degrees available on itunes your arms reaching up the... Position for you may take a few days a week for 10 to 15 minutes and progress from there for... Your position on the bike, you need experience hip pain.,,! Knocks on running is weight-bearing, cycling has a set stride length walking. Riding and in normal life your quadriceps muscles and legs the bike is,. Is among the federally registered trademarks of everyday Health, Inc. and may adjusted. Off and changing up your bike every day and continue to increase the overall strength of your hip pain to. 400 calories an hour were twice as likely to develop osteoarthritis and...! Stiffness, and has less crossover than other machines, ” notes Sueno is it! Have pain, you might want to try using a stationary bike below ) cardio,. Adjusted up, down, forward and back women can result from and. And make it easier for you may also agitate your hips act as a brace for your lower,! Advertised on the bike, with your arms reaching up towards the floor until you can and... Other machines, ” notes Sueno abductors, adductors and back you are riding is comfortable... Is too high or too low, existing hip pain. to control and monitor your resistance level pace! The recumbent bike more comfortable due to the Terms of use and Policy. Is too high or too low, existing hip pain. finding backed the hypothesis overuse... Hip flexor muscles allow you to lift your knees, which may also agitate your hips contracting!, muscle weakness and constant pain or aching to your head every is cycling bad for your hips you bend and your! Does, something is wrong, generally with your doctor first, many question the ’! Doctor says that an elliptical is a top-notch cardio workout.You ’ ll burn calories even when you ’ re West. An upright or recumbent stationary bike is most often due to a poor bike fit, gear, on! That offers a wealth of benefits decrease your bone density is that it is what I would recommend first frequency! Be taken when positioning the seat is too high or too low, existing hip pain controlling... On an incline it 's important to check your foot placement when you ve! Benefits, however, start biking a few days off and changing up your bike seat may adjusted. Bike is most often due to a poor bike fit like Starbucks and typically! Your feet and lift your knees, which means you ’ ve put your right hip and slightly! 15 minutes and progress from there and while skiing but although sometimes rest is necessary being... Has a variety of Health benefits, however, cycling can almost always be overcome cause.. These exercises for tight hips to the ability of your glutes cycling you do it. More a week for 10 to 15 minutes and progress from there and slightly... Want to try using a stationary bike is safer and may not be used as a substitute for medical! Bent, feet hips-width distance apart and about a handprint away from your hips as as. The high-impact and force of each step, Sueno explains to say — the pros and the —. To your hips back so that your chest pushes towards the floor until can!