Hip Pain Cycling Checklist: Ride Stronger & Pain-Free
Hip pain while cycling is common. It’s often caused by poor bike fit, muscle imbalances, or posture issues. A professional assessment, core exercises, and small bike adjustments can prevent discomfort and make your rides more powerful and enjoyable.
Use this as a quick reference, whether you’re chasing watts, prepping for your next long ride, or just trying to stay pain-free on the bike.
1. Saddle height and position
Is your saddle too high or too low?
A quick sign: your hips rock side-to-side when pedalling. That means you’re overreaching. Lower the saddle slightly and see if your pedal stroke feels smoother.
If your knees feel cramped at the top of the pedal stroke, raise it a touch.
2. Saddle tilt
Check that your saddle is level.
A nose-down saddle can make you slide forward and strain your hips and core.
A nose-up saddle can cause pressure and limit movement.
Use a small spirit level or a phone app to confirm alignment.
3. Cleat position
Your cleats are the foundation of your pedal stroke.
Make sure your cleats sit under the ball of your foot and mirror your natural stance.
A small misalignment (even 5mm) can cause major hip and knee issues.
If unsure, mark your shoe before adjusting so you can always revert.
4. Core and glute strength
Weak glutes make your hips work overtime.
Add simple bodyweight moves like bridges, planks, and single-leg deadlifts 2–3 times a week.
Stronger glutes means more stability and less hip stress.
5. Stretch and mobilise
After every ride, spend 10 minutes on your hips and hamstrings.
Foam roll your glutes and hip flexors, then do a deep lunge stretch on each side.
It’s boring, but it works. Your hips will thank you.
6. Check your technique
Smooth circles, not square strokes.
Focus on even pressure through both legs and a relaxed upper body.
Tension anywhere (especially your shoulders and hips) means wasted energy.
7. Progressive mileage
Don’t jump from 40 km to 120 km in a week.
Your body needs time to adapt to load increases.
Add 10–15% weekly at most. Hip pain often creeps in when you increase distance too fast.
8. Review your setup regularly
Bodies change. So should your bike fit.
A small posture shift, injury, or new shoes can alter your ideal position.
Get a check-up every 6–12 months to keep things dialled.
9. Watch for warning signs
Pain in your lower back, outer hip, or deep in the joint?
Don’t just ride through it.
Early tweaks are easier (and cheaper) to fix than long-term issues.
A quick professional fit or physio session can save your season.
10. Test before you buy
A good bike fitter won’t just sell you new parts.
At Cycle-It, we get you to test new components first.
That way, we find the setup that truly works before you spend a cent.
Your comfort matters more than fancy upgrades.
The Cycle-It Guarantee
We are confident that our bike fit will help you ride longer, faster, and more comfortably. But trust is earned. So, if after six weeks you’re still hitting limits due to your position, we’ll refund your investment. Train smarter, ride longer. Or it’s free.
Frequently Asked Questions
How long does a bike fit take?
Our professional bike fitting sessions is typically around 60 minutes, ensuring we have ample time to analyse your position and make precise adjustments.
What should I bring to my appointment?
Please bring your bike, cycling shoes, and your preferred cycling apparel. We recommend a tight-fitting top and shorts so we can clearly see your body’s movements.
Do I need a professional fit if I'm a beginner?
Yes. A professional bike fit is arguably even more important for beginners. It helps prevent bad habits and ensures you start your cycling journey comfortably and without injury.
What technology do you use?
We use industry-leading tools and software to provide objective data for your bike fit, including dynamic video analysis and saddle pressure mapping technology.
Ready to ride stronger?
Stop guessing and start performing. Book your professional bike fit with Johannesburg’s trusted specialists.
Get in Touch
+27 82 569 7634
ruan@cycleit.co.za