TLDR:
Hip pain while cycling is common, usually caused by poor bike fit, muscle imbalance, or posture issues. A professional bike fit, plus mobility work and gradually increasing training load can eliminate pain and boost performance.
Most people just ride through it
You get on the bike on a beautiful Sunday morning. The sun greets you, the birds cheer for you. But as soon as get half way, you know your hips hate you. You try not to think of the words “searing, flame-grilled, BURN”…aaargh – good feelings GONE!
Funny now, but when you on the bike it’s no joke. You start questioning your life choices. It shouldn’t be like that.
Hip pain while cycling isn’t something to “ride through.” Many cyclists chalk it up to tight hips or age, but it’s often your body telling you: “hey, this is my red, flashing warning light buddy!”. A mechanical mismatch between you and the machine. If you ignore it, it will bleed into everything else. Just like you will bleed fitness, power, endurance, and enjoyment.
What are common causes of hip pain while cycling?
Several factors can cause or worsen hip discomfort on the bike. The main culprits include:
Poor bike fit
Incorrect saddle height, tilt, or fore-aft position forces your hips into awkward angles. Get someone to look at that butt.
Muscle imbalances
The posterior chain is always neglected. Like the poor odd-one-out cousin at Christmas, weak glutes or core muscles can cause lots of shift. Of load that is. The shift of load onto your hip joints cause cascading waterfalls of pain.
Pedal technique
Jerky or uneven pedalling increases lateral stress on the hips. Smooth is fast, and fast is smooth. Check out the pros on Youtube for pedalling tips. If it works for Evenepoel, it can work for you, champ.
Overuse
Let me hit you with some science, bro: Long rides without progressive adaptation can irritate muscles and joints.
Huh?
Professor Cycle-It says: Riding long distances without gradually increasing your mileage can strain your muscles and joints, leading to soreness or pain. And more life-choice-questioning.
Essentially, your body needs time to adapt to longer rides. If you suddenly ride farther or more often than your body is used to, it can get irritated or injured. Give it the time it needs to get to the next level.
Quick self-check: are your hips trying to tell you something?
Answer these honestly:
- Do you feel tightness at the front of your hips after long rides?
- Does your pelvis rock side-to-side on the saddle?
- Do you feel more pressure on one hip than the other?
- Do you need to constantly shift position to stay comfortable?
If you nodded to any of these, your bike setup is probably off. A professional bike fit can correct these imbalances before they turn into long-term pain.
How to prevent hip pain on the bike
Here’s where to start:
Get a professional bike fit
Small adjustments to saddle height, tilt, and cleat position can dramatically reduce joint stress. We’ve seen people get rid of pain within 1 session.
Strengthen your core and glutes
These muscles stabilise your hips. Even two sessions per week can make a difference.
Check your pedal technique
Aim for smooth, circular motion instead of mashing down on the pedals.
Improve mobility
Stretch your hip flexors, glutes, and hamstrings after each ride.
Build gradually
Increase ride duration and intensity by no more than 10% per week.
Consistency and awareness go a long way toward pain-free performance.
Why a professional bike fit matters
A proper bike fit isn’t just about numbers. It’s a conversation between you, your bike, and your fitter. A digital app can estimate angles but can’t feel what your body is telling you.
A qualified fitter will:
- Assess your flexibility, strength, and injury history
- Measure and adjust saddle height, tilt, and fore-aft position
- Observe how your hips move through the pedal stroke
- Consider asymmetries from previous injuries or daily posture habits
- Test component options before you buy anything new
At Cycle-It, we believe a good fitter doesn’t sell you upgrades for the sake of it. We let you test components like saddles, insoles, or cleats before committing. So you only invest in what truly makes you more comfortable and efficient.
The last word on the subject
Don’t let hip pain steal your rides. A professional bike fit and a few targeted exercises can restore comfort, power, and endurance. Book your Cycle-It hip assessment today and experience what a properly fitted bike feels like.
Book your bike fit now.
FAQs (The questions people ask)
Q: Will my hip pain go away if I get fitter?
Fitness helps, but if your bike fit or posture is wrong, pain will persist.
Q: Can I fix hip pain with stretching alone?
Stretching helps, but it won’t correct underlying setup issues or muscle imbalances.
Q: How often should I check my bike fit?
Every 6–12 months, or after a major ride, crash, or injury, is ideal.
Bonus: free hip pain prevention checklist
Click here for your free Hip Pain Prevention Checklist to:
- Track your setup measurements
- Record comfort levels over time
- Follow pre-ride mobility tips
- Know when it’s time for a re-fit
Click below to grab the checklist before your next ride. It might save you from months of frustration.
