LoriRose

On a 130mm wide saddle after a long ride my lower right back hurt and my right sit bone hurt. Left side was all ok.
I measured my sit bones - 125mm - decided the 130mm saddle was too narrow and switched to the only other saddle I have available (for the moment).
On a 134mm wide saddle back pain and sit bone pain gone and I felt more stable and more supported.
Lazily, I always adjust my saddle height by using my right leg as a reference. When the crank arm is in line with the seat tube, I position my heel on the pedal and try to see if I can lift up off the saddle and raise the saddle until I cannot lift up. Suspecting I have some asymmetry as evidenced by the sore right sit bone, I thought I'd try it with the left leg after adjusting for the right. Turns out I could lift up by about 5mm - 10mm or so (hard to measure). So it would seem to me that I have more effective leg length on the left.
Tonight, on the way home from work I decided to pay attention to my pedal strokes and noticed I drop my right heel whenever I'm coasting, but never the left at any time. I also only ever put my left foot down at stop lights and never the right. This too suggests to me that my left leg is effectively longer than the right.
Another thing...after loosening the brake levers so that they could move somewhat freely as I ride, the left settled lower. Related to that, I find I have a habit of sometimes riding with my left arm more extended than the right - I'll have the left on the bar end, while the right is on the bar. Though this could me a muscle memory thing from shifting.
One more thing....my saddle always ends up pointing slightly to the right after a ride.
Ok, one last thing I forgot. I have a history of piriformis syndrome on my right side. It acted up when I first got back on the bike a few months ago. It has since mostly subsided but I do get twinges from time to time when I'm on the bike for a while.
Wow, I really thought I was done....slight discomfort, I wouldn't call it pain, behind the right knee, closer to the outside, from time to time.

I've done A LOT of googling and there is just way too much advice, some of it conflicting, so I thought I'd post here.

btw I absolutely cannot afford a professional bike fit.

Thoughts?

Igualmente

There may be a bunch of conflicting information out there because symmetry issues can be complicated. For example: https://www.stevehoggbikefitting.com...ole-of-a-shim/ One side could be longer than the other, but also it seems in some cases one side compensates to protect the other.

So, correctly diagnosing via internet is impossible. There are some things I would be thinking of doing:

1) test out a slightly lower saddle position (5mm lower) just to see if it helps. Posterior knee pain may demand a lower saddle height. This idea is based on your right posterior knee discomfort, but it may also play into your other issues. Keep a record of current saddle height.

2) consider shimming cleats, probably on the right side but if that makes it worse try the left (as above link suggests, this can be complicated)... this assumes you are riding clipless pedals

3) work on your issues with stretches and strengthening exercises. For example, gently stretch the piriformis and strengthen the gluteus medius (no gym equipment required). Try checking if your hamstrings right and left have similar flexibility (lie on back on floor, bend hips to 90 degrees, straighten knees as far as possible.. have someone help gently if possible... are left and right similar?)

4) see what happens if you consciously place and keep your left and right hands stay in symmetrical positions during a ride (other than when shifting).. you may be supporting more weight on one side.

5) look in the mirror for any asymmetries: are your shoulders the same height? do your hands both hang down equal distances from the ground when you stand and let your arms dangle? are your iliac crests both at the same height (measure them against a doorway if needed). The idea here is to see if there are any really obvious asymmetries.

You may also find this interesting as the first part of it talks about asymmetries: https://www.stevehoggbikefitting.com...ght-side-bias/

Carbonfiberboy 

I too have legs of a slightly different length and size, the latter probably because of the former. This discrepancy does tend to propagate through my position. I have to fight that all the time, really working to maintain symmetrical arm positions. All the above advice is good.

LoriRose

Hi carbonfiberboy! What kind of discomfort do you get? What has worked for you, if anything, to remedy it?

Carbonfiberboy 

I have a tendency to get a saddle sore only on one side if my saddle isn't just perfect. I tend to get a sore back muscle on that same side. My upper body issues seem to yield to dumbbell work at the gym. I do core specific work both floor and at the gym, and I stretch. That has kept the back working. For a year I did core work using Core Advantage. That really helped.

I haven't bothered with shims. I probably should have, but I self-corrected OK.

LoriRose

This!! There is a few inches of difference. I suspected it was more of flexibility/tight muscle thing than an actual length discrepancy. I also suspected that it had something to do with my piriformis muscle - something along the lines of my right side being tight as a result of protecting my poor butt muscle.

Thank you!

***edit*** Problem is that stretching my piriformis in the past only agrravates it and causes sciatic pain. The best way for my to avoid that pain is to do nothing.

Igualmente

Yes, that can be an issue. I wonder if you have exhausted all avenues. I have in the past, under care of a physiotherapist for an injury, been told to keep taking anti-inflammatories while doing physio. I've also done myofascial/trigger-point releases prior to stretching. Also, there are several variations on piriformis stretches. I wonder if you can see a doctor and a physiotherapist for that. Of course, you may have already gone down those roads.

Also, one theory on the cause of piriformis syndrome is that other hip area muscles are not activating properly. Perhaps working on your gluteus medius would help, assuming you don't aggravate the sciatica. Again, a physiotherapist could advise there. There is also information about movements like the side-lying clam that can help activate the gluteus medius.

Lastly, if hamstrings are an issue, you should be able to do something there without aggravating sciatica. Aside from gentle stretching (there is controversy over the value or harm of aggressive stretching), if you are in a seated position all day long at work with your hamstrings contracted, you may want to look at how you can have your hamstrings in a different and longer position without really doing stretching.

LoriRose

I have had two serious episodes, the first lasted about 6 months (was triggered by taking up yoga), and the second about 1 month (after taking up riding again). On both occasions my mobility was significantly restricted and the most recent was the most severe. Sitting, standing, laying down - I couldn't find relief. Quitting yoga brought on relief for the first episode but quitting riding was not an option for me. At first I tried the stretches, myofascial release and NSAIDs while taking it easy on the bike. This only brought short-term relief, like maybe 12 hrs, and then the pain and tightness would return. So I stopped riding altogether and continued on with the stretches etc. with again no real improvement. After doing a load of research online I scrapped the treatments and did nothing. This is where I started to get relief. I got back on the bike and increased my saddle time very slowly and so far (for about 2 months) I've been pretty good with only minor twinges.

Since performing the hamstring test as you suggested, I've tried several other tests for muscle tightness, flexibility and imbalance. It is the hamstring that is way out of whack!!! The left is a ton more flexible than the right - I can stretch it about 6-8 inches more than the right with my knees straight. So I thank you for that, as I now have some valuable information for understanding my butt pain.

I have already read through Steve Hogg's bike fit site, though perhaps I will revisit it and read a little more. At this point I'm just trying to determine the best course of action as again there is conflicting advice about stretching one's hamstrings. When I do even light stretching of the right hamstring I can feel my piriformis protesting so it makes me a little nervous. Unfortunately, I cannot afford PT. I am more of a DIY kinda gal anyways, though I'm not so stubborn as to not at least visit a DR. when things get serious.

Again thanks so much for the feedback. It was exactly what I was after.

79pmooney

Welcome to the LLLC! (Left Leg Longer Club) Mine by 12mm. My PT put me on 12mm (1/2") lifts or sole inserts for my right shoes. I made a 1/4" plate shim for my right cycling cleat as well as the lift, rode it, loved it, ran the idea past my PT and heard that was what she would have recommended. And for the first time ever, I can ride and look down the center plane of the bike! I now have those 1/4" plates under all my right-side cleats. (I made the shims from 1/4" aluminum plate that I bent to match the curve on my shoes then drilled for the cleat bolts. I have the tools to do it but I am sure there is an easier way.)

Your arms may also be different lengths but I would first correct the leg length issue. I can imagine that you are compensating for your different leg lengths by reaching less far with he arm on the side where your leg has to reach further.

I started this journey of lifts and shims last winter at 61 yo. Rode an easy 70 miles yesterday on my fix gear. Never thought about the leg length difference. Also have never done a non-stop ride (I got off the bike once to pee) and felt so comfortable. Late miles, nothing hurt. Well, very small hand issues but they are because I ride with the brake levers low and forward; where I need them for hard climbs. That stresses my hands a little on the flat and chafes my palms (and I need to build those calluses).

Ben

Igualmente

Yep, you've tried a lot! I don't have much else to suggest, but I suspect that with continuing to slowly work away at the issues you will continue to be able to ride and improve in the ways you want. Good luck!

LoriRose

Lol. Thanks!