This year, I learned a valuable lesson about my body. What I thought were stiff hips that needed stretching turned out to be weak hips that needed strengthening. It was a common misconception that I, like many others, had fallen for. But once I realized the truth, I was determined to take action and improve my hip health.
As a fitness enthusiast, I turned to exercise as a way to strengthen my hips. And while it is true that exercise can be a great way to improve hip strength, I also learned that there is a common cycling mistake that can actually harm your joints. I spoke to physical therapist Kellen Scantlebury, founder of Fit Club NY, who shed light on this issue.
According to Dr. Scantlebury, the way you set up your saddle can seriously misalign your hips, especially over longer distances. This can spell bad news for your hip health. He explains that if your knees are at or below your hip level, your saddle is too low. This puts a lot of pressure on your hips and knees and can even lead to impingement of the hips, where the ball of the hip rubs against the cup of the joint, potentially harming cartilage. It can also cause ligament and knee pain.
On the other hand, setting your saddle too high can also damage your hips. Cycling Weekly, a popular cycling magazine, states that one of the main goals for managing hip pain when cycling is to ensure that hip flexion remains within your available range at top dead center (TDC) of your pedal stroke. Without this, you risk harming your spine, knees, hips, and even wrists.
So, how can you set your saddle to the right height? Cycling Weekly recommends a method called the LeMond Formula, which has stood the test of time. “The basic formula is to multiply your inseam height by 0.885 – the resulting measurement should be the distance from the center of the bottom bracket and top of the saddle,” they say. However, if you find this method too complicated, there is another way. “An alternative is to drop the crank to full extension and rest your heel on the pedal, setting the saddle height at the point where the leg is entirely straight (and therefore has a soft bend when clipped in),” they add. And if you’re a keen cyclist covering plenty of miles, it’s advisable to go to an expert for a bike fit.
It’s important to pay attention to your saddle height, as it can greatly impact your hip health. But it’s not just about setting the right height, it’s also about maintaining proper form while cycling. This is where a bike fit can be beneficial. A professional can assess your body’s unique needs and make adjustments to your bike to ensure that you are cycling in a way that is safe and comfortable for your hips.
In addition to proper saddle height and form, there are other things you can do to improve your hip health while cycling. Strengthening exercises, such as squats and lunges, can help build strength in your hips. It’s also important to listen to your body and take breaks when needed. If you start to feel pain or discomfort in your hips while cycling, it’s important to stop and rest.
It’s also worth noting that hip pain while cycling can be caused by other factors, such as a poorly fitting bike or incorrect cycling technique. This is why it’s important to pay attention to your body and seek professional help if needed.
In conclusion, it’s crucial to understand the impact of saddle height on your hip health while cycling. Setting your saddle at the right height and maintaining proper form can help prevent injuries and discomfort. And if you’re serious about cycling, investing in a professional bike fit can greatly benefit your hip health. So, let’s take care of our hips and enjoy the many benefits of cycling without any pain or discomfort. Happy cycling!
