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Quad/hip flexor pain...any advice(7 posts)

Quad/hip flexor pain...any adviceBIG RING
Jun 5, 2003 10:23 AM
Hello All,

I have been putting in a lot of climbing miles in the last few months in preparation for a Century in Big Bear, CA this Saturday. I have developed a painful twinge in my right hip flexor area, left leg feels fine. Seems to be right where the quad muscles tie into the pelvic girdle near the midline of the body, not the outside. I clip out on the right side and notice that this motion (toe in, heel kicking out) aggravates the twinge. I have no knee pain, but, do feel an occasional slight shot of pain in my lower back on the right side as well. Sciatica? simple Overuse injury? What about the quad tie in? Chiropractor visit in the future?

Thank You,
Jun 5, 2003 10:37 AM
you're putting a lot of stress on that muscle/tendon group up near your hip when you climb. if you're not doing a good job stretching before and after the ride it will tighten up. stretching will help the both the muscle and prevent the tendon(s) from becomming inflamed (thus leading to tendonitus).

some good stretches that will get the top of your quad and the hip flexor include:
1. quad stretch standing on 1 leg with the other knee bent. hold your ankle (not your foot) and pull your lower leg toward your butt cheek.
2. sit on your knees on the floor, put your hands on the floor behind you & and push your hips up & forward (arching your back a little0
3. (if your knees can handle it) runners stretch. sitting on the floor with one leg extended and the other folded behind you. lean back onto your elbows.

also, once the pain goes down (ice and advil will help too) work on strengthening that muscle/tendon group to prevent further strain.

Thanks rt for the advice, I was thinking.......BIG RING
Jun 5, 2003 11:04 AM
it may be a tendonitis or even a nerve issue due to the sharpness of the twinge, almost like a nerve is now being pinched due to local muscle development caused by the increased work load? Just a guess, but, I have never had this problem in the three years I've been riding. I have also never put this many hard miles together in preparation of a ride. maybe this is a sign to slow down.......after the century. I will make a point of stretching more.
tendonitus in the hip flexor..._rt_
Jun 5, 2003 11:16 AM
can give the sort of sharp pain you describe, but so can muscle fatigue. i have had tendonitus in my left hip flexor for eons (as a result of a combination of a chronic use injury from many years of classical ballet and a mtb crash where i shattered the iliac crest). if my leg is tired and/or it is cold out it will sometimes ache when i am riding. if i lift my leg to the side (with my knee straight, a la dance) i'll get a sharp pain.

stretching should help and if the problem persists you might want to try the ice/advil route....oh, and going to see a sports med doc wouldn't be such a bad idea! ;-)

good luck with the century!
Thanks again rt, I appreciate it.BIG RING
Jun 5, 2003 1:37 PM
That's it, BIG RING!! I have this same issue.94Nole
Jun 5, 2003 10:42 AM
Right on point. Thanks for asking the question.
A visit to a good P.T. is always a good idea...serbski
Jun 5, 2003 5:40 PM
...when there's a sports injury involved. For sure the extra mileage/intensity tends to bring out the aches and pains and possibly highlights any muscle imbalances and all that type of stuff. The PT might want to see if there is a link between the back pain and the hip issue. I had a chronic hip problem (running related) and he mentioned the sacroiliac (sp?) joint as a possible culprit and I seem to recall that it involves the lower back as its origin. If you are in the L.A. area I could recommend my PT who is a runner/cyclist and pretty all-around great guy. BTW, I'm not affiliated with him in any business way! Good luck and get it checked out in its early stages, if for no other reason than peace of mind.