Hip Joint
Hip joint is a ball-and-socket synovial joint as the ball is the femoral head, and the socket is the acetabulum. The hip joint is the articulation of the pelvis and femur, which connects the axial skeleton with the lower extremity. The hip bone is formed by the fusion of the ilium, ischium and pubis. 2 hip bone will form the bony pelvis, along with the sacrum and the coccyx, and are united in front by the pubic symphysis.
Hip joint, is a multiaxial joint and permits a wide range of motion which includes flexion, extension, abduction, adduction, external rotation, internal rotation and circumduction. Hip joint is designed for weight bearing of whole upper body weight. The upper body weight will transmitted through this joint to the lower legs during standing position. Besides that, hip joint also is the most stable joint when compared to other joints in human body.
Causes for cyclist to experience hip pain
- Bursitis
- Snapping hip syndrome
- Impingement syndrome
- Labral tears
- Piriformis syndrome
- Over-training /muscles imbalances
Over-training or muscles imbalances are one of the most common causes of hip pain. This is because cyclist prone to have tight hip flexors which usually are caused by the forward-leaning position on the bike. This will cause the muscles are almost always in a shortened position while riding. A shorten muscles will become tight and eventually will lead to the development of painful trigger points which in turn can causes pain present over the hip joint or groin area.
Besides strengthening exercises, stretching also play an important role to prevent the hip pain. Below are some effective stretching exercises can be used to prevent hip pain:
1. Hip flexor stretch
- In a lunges position, place both hands over front thigh
- Slowly move the body forward until feel a gentle stretch over the front thigh
- Hold for 15s, repeat for 10 times
2. Hamstring stretch
- Sit on a stool with the lower leg straight
- Bent the body down with the hand touch the toes until feel a gentle stretch at the behind of thigh
- Hold for 15s, repeat for 10 times
3. Piriformis stretch
- Sit on a stool with one leg on the other leg as the video shown
- Slowly bent the body downward until feel a gentle stretch over the buttock areas of bent leg
- Hold for 15s, repeat for 10 times
4. ITB stretch
- In standing position with both hands hold to the wall/bar
- Slowly bent the body sideways until feel a gentle stretch over the side of lower leg
- Hold for 15s, repeat for 10 times
Prepared by:
Chan Chen Xin
Your Physio Sri Petaling