Hip abductor cramps from riding

[Petorius]

My abductor muscles cramp up while riding, and get painfully stiff by the end of trackdays. I'm talking about the muscles on the outside of my hips, the things that allow me to stick my knee out on the bike or to raise my leg to the side while standing.

How do I fix this? It is terrible. I am thinking it must be from weak abductors (the actual muscles that are cramping) or from exceptionally tight adductors (the muscles that oppose the abductors, on the inside of my hips). Even if nobody has a good answer, does anybody know of a good forum or online resource I can go to with this question?

[OreoGaborio]

First thing that immediately comes to mind: Stretch, stretch, stretch. See if that helps.

Second thing that comes to mind: Are you intentionally sticking your knee down at the ground? Or are you letting your inside leg hang down naturally?

If you're rotating your hips around the tank that'll make your knee point more towards the front tire rather than go to a natural "knee dragging" position and you'll need to "stick it out". If you keep your hips more square, it'll hang down more naturally and not require muscle intervention to get where you're asking it to go.

[MFChop]

Yoga /thread

[Petorius]

Second thing that comes to mind: Are you intentionally sticking your knee down at the ground? Or are you letting your inside leg hang down naturally?

If you're rotating your hips around the tank that'll make your knee point more towards the front tire rather than go to a natural "knee dragging" position and you'll need to "stick it out". If you keep your hips more square, it'll hang down more naturally and not require muscle intervention to get where you're asking it to go.

I don't think it is caused by the actual act of sticking my inside knee out, I just gave that as an example to describe what muscle group I'm talking about. The cramps usually happen immediately when I get on the bike (riding out of the pits), just sitting centered on the bike. I think it is actually caused by how I am using my outside leg. For example, I suspect that if I only turned left all day, my RIGHT hip would be all messed up. Later in the day, I am so stiff (both hips) that I cannot really get off the bike effectively while staying squared up, as you described.

Yoga /thread

I am of the opinion that Yoga is too "unfocused" to be effective in fixing specific mobility issues in the shortest amount of time possible.

[OreoGaborio]

Well that's weird.

Uh..... sucks to be you!

srsly tho, that sucks.

[jasnmar]

Was this happening to you street riding as well, or is it new?

[scottieducati]

Have had the same issue off and on for years. Stretching is KEY, but it's a hard one to get at effectively. A good one is to sit on something in such a way that your knees are bent at 90 degrees, then take one leg and cross it over your other knee with the ankle / foot area just above your resting knee. Gently push down on the inside of your folded knee, while pulling your torso towards your leg and down. A gentle twist of the torso can help dial in the stretch.

Also I've found that foam rollers are really the only thing that will loosen up that area, it's a lot of lactic acid build up and creates a very large knot just below the bone on the outside of my hip... to effectively get that knot out, it takes a lot of time and patience on a foam roller or a very skilled masseuse. Either way I feel your pain and the best thing you can do is to find remedies that you can do on your own and stick with them regularly.

FWIW, my hips never felt better than when I was doing Yoga a few times / week. If you have a good instructor, they will show you the specific poses and how to link them together to target a problem area. I haven't done yoga in a while now, and have to rely on the foam roller and stretching.

Mine are all effed from years of goaltending, I have wear in my hips from it and the muscles don't like it. Good luck man, I feel ya on this one.

[Petorius]

Was this happening to you street riding as well, or is it new?

The cramps happened street riding too, again usually right after getting on the bike. I guess it is really not the cramps that are the problem though, it is the stiffness that builds up throughout the day. This is why I never agreed with the "save your hardest riding for the end of the trackday" school of thought.

[jasnmar]

The cramps happened street riding too, again usually right after getting on the bike. I guess it is really not the cramps that are the problem though, it is the stiffness that builds up throughout the day. This is why I never agreed with the "save your hardest riding for the end of the trackday" school of thought.

Was hoping that it might have something to do with rearsets vs. street peg set-up and therefor and "easy" (i.e. mechanical) fix.

Might be worth making an appointment with a Physical Therapist to see if there are specific things you can do to improve the issue. Scottie's suggestions certainly seem reasonable (but I know nothing about this).

[FriskyDingo]

are really the only thing that will loosen up that area, it's a lot of lactic acid build up and creates a very large knot just below the bone on the outside of my hip... to effectively get that knot out, it takes a lot of time and patience on a foam roller or a very skilled masseuse. Either way I feel your pain and the best thing you can do is to find remedies that you can do on your own and stick with them regularly.

introduced to the foam roller about 2.5 years ago by my chiropractor, not a miracle but I was amazed how much it helped. You'll know you've found the right spot when you roll over it and start screaming and you'll know it works when after 2-3 weeks the same action causes no pain.

[Petorius]

Foam roller it is. Have you guys had any success using them when the problem area is already aggravated? Ie in my case, not just before riding but also between sessions once I'm already hurting?

[Spooler]

The cramps happened street riding too, again usually right after getting on the bike. I guess it is really not the cramps that are the problem though, it is the stiffness that builds up throughout the day. This is why I never agreed with the "save your hardest riding for the end of the trackday" school of thought.

This happens to me if I haven't ridden in a while or if I ride a bike that has pegs that are significantly higher than what I'm used to. It sucks! Sometimes if I stand up on the pegs for a minute or two it helps to clear it up. Or if I stop and put my feet down and stand and then bring my legs up slowly and one at a time when I start moving again. It usually goes away after 10 min or so, but those minutes suck. Good luck!

Edit: I should clarify, this happens to me at the beginning of a ride, but once it clears up I don't usually have problems even after long days.

[Paul_E_D]

So much for your 125GP career...

[Petorius]

So much for your 125GP career...

Haha. There are much lankier people racing little sportbikes. Hopefully I can resolve this.

[Tas]

Pete,

I'm an athletic trainer and if you want to speak with me about it I can give you call. PM your number. Too much info to type it all out here.

Todd

[Jewcati]

Are you sure these aren't Menstrual cramps?

[Petorius]

Pete,

I'm an athletic trainer and if you want to speak with me about it I can give you call. PM your number. Too much info to type it all out here.

Todd

Thanks Todd, I would love to take you up on that, although now is not a good time. If you are free later in the week, lets talk.

[TheIglu]

It's from getting on the bike, not being on the bike itself. Think about the movement about getting onto a bike. You have to get your leg way up and over. Both sides need to pull on your legs to open them up enough to get your top leg over the bike. Leathers make this harder. Doing it over and over all day during a trackday makes it even worse.

Happens to me sometimes. Painful, the height and location of the pegs makes it hard to stand and stretch the muscles that are cramping.

[TheIglu]

I think the "side kicking" stretch from soccer should help.


Pretend you are swimming with your legs instead of your arms. Raise one foot up as high as you can go to your side/front with your leg straight and rotate it back keeping it raised. Do 5-10 of these a side to help loosen and use those muscles before you get on the bike.

You look like a blundering idiot, but it works.

[scottieducati]

I'll frequently use mine just before hockey and about an hour+ after when I get home. Trust me it is HARD to do foam rolling right. You need solid posture in a pose to hit the right spot and a ton of mental focus to really hone in on trying to relax nearby muscles at the same time... but when you get a knot to release (sometimes I'll hear it / feel it) it is unreal. The key is really similar to yoga, good posture, good breathing, and good focus. You have to learn yourself and get to know how your body reacts. Oh, and TONS OF WATER REGARDLESS.

You will also be amazed at how nearby muscle groups (glutes, quads, inner thigh) play a role and how far the tension from your hip will go. I can feel the connection from that area, up to the top of the glut / lower back as well as down thru the knee and calf all the way down to the feet. After a session it's not uncommon for what were once my quite cold feet, to suddenly warm up as the blood flow is restored. It's unreal how your lower body is connected...

[slowkermit]

Do your leathers have foam pads in them? Mine had them and I removed them, and it helped a ton with the cramps. Mine would eventually become charlie horses, which is when the real hysterics began.

[TTD]

This used to happen to me almost every trackday at the beginning. This is another reason my first session or two are very mellow. Once my legs are fully warmed up I will do some good stretching and then I'm good for the day.

Now, before I even get in my leathers I will do some warmup... then more when I'm in my leathers. Stretching cold muscles is bad... warm up your legs/butt and then stretch them... do a session ... stretch some more, and then do some light stretching throughout the day and always before a session.

When it locks up on the bike, the only thing that helps me is to stand up on the pegs and stick your ass to one side. Looks ridiculous and is dangerous... so I try to avoid it all costs now.

[Paul_E_D]

I see a new seminar in here somewhere. Lol

[Cerberus]

Foam roller it is. Have you guys had any success using them when the problem area is already aggravated? Ie in my case, not just before riding but also between sessions once I'm already hurting?

as with any muscle cramping, hydration, aspirin, potassium, and worst case scenario Co-enzyme Q10 will help release the lactic acid

[nhbubba]

I think the "side kicking" stretch from soccer should help.

Same. And to a lesser degree squats helped too. Although I suspect the kicks help more.

I sometimes get this kind of cramp when I first climb on. Sometimes its so bad I almost involuntarily have to stand up on the pegs on my way down hot-pit. Usually once I work it out I'm good for the day, fortunately.