Hip flexors
 

For the life of me, I cannot swing my leg over a bike. I ride a step through, which I love. But, I’m thinking of upgrading to maybe an FX series or Dual Sport Trek. There is a step through version (kind of) of the FX. How, have you folks tackled this issue? My left flexor was injured in a PT incident, and I really never did much about it. Now, I need to. It also doesn’t help that I’m over 70, but I’ve been actively riding a step through bike for about 5 years now. Thanks.

My hip flexor issues were the result of spending so much time sitting and not getting the right exercise, I guess (I had back issues for a few decades, that I was led to believe was back issues by chiropractors and rheumatologist, but a few sessions with a masseuse led me to hip flexor assessment).

Mine are much better after years of stretching and exercising the hip flexor muscles, and the lower back and hamstrings and especially the gluteus muscles. It takes constant maintenance, but I still have horrible posture and sit too much, so not really surprised.

Before I got my artificial hip, I couldn’t swing either leg over my traditional road bike frames. Kicking either leg up for that caused too much pain in the bad hip. I would simply lay the bike on the ground, straddle it, and then lift the bike up between my legs. (New hip corrected all that.)

Dan

A good stretching program may help you. You want to stretch your legs in all directions, front, back, sides, not just in one direction and not just the stiff one. You should be able to find some routines on-line. Hold the stretch, don’t bounce, for 30 seconds, relax, the stretch, pain free, for 45 seconds, relax, then hold the stretch for one minute. You have to teach the muscles how to relax. It can take time, but it should help in the end. Strengthening in all 4 directions should be done too.

Roman Chair: One sees many devices called Roman Chairs, but the above is what I think of and use. This is a specific hip flexor exercise. Works like a charm. Note the height of his knees at the top of the exercise. If you can do 20 of those, you're OK. One can also hold a dumbbell between one's feet for extra credit. "Failure" for me is when I can't get my knees higher than my hands - I stop.

But don't be that harsh on yourself. Do what you can, and work on getting better at it.

+1 on the idea of a solid Stretching plan.

Years ago, I tore up a bunch of the hip flexor muscles and have struggled with keeping them flexible and strong enough. It can impact the angle of the hips, the ease with which we stand, walk, do lifts and rotations, and in general the strength of those flexors (ie, something as seemingly simple as lifting a leg up and over a bike saddle).

A variety of stretches might be worth incorporating into your regimen -- for strength, range of motion, and rotation:

https://www.sensational-yoga-poses.c...stretches.html

https://www.stretching-exercises-gui...stretches.html

https://www.menshealth.com/fitness/a...ve-tight-hips/

Just an update… what I thought was my hip flexor muscle acting up, which has happened before; turns out it’s my hip joint, severe degenerative changes according to the X-rays. My back is getting worse as well, but I expected that. I start (I hope) physical therapy (AKA pain and torture) on Friday. Best case scenario, the PT helps and I can continue to ride. Worst case scenario, hip replacement. Fortunately, cycling is considered a low impact sport (as is swimming). I plan on continuing both until I’m told I can’t. What else I’m thinking of doing is investing in a good recumbent trike. Less fear of falling…I know you can turn them over. I have to stay active, some how, some way.

I had a recumbent 3-wheeler. Just learn to lean into the turns and they handle like a slot car!

I'm sorry to hear this. May I ask, have you ever contused that trochanter in the past?
Having smacked mine in skateboard wipe-outs, I've read that can disrupt blood supply to the joint/bones and lead to such. So far, so good here, at 68, when those falls were circa age 50-55.
Wishing and praying for the best for you.

I probably have fallen on that side a time or two in the past. But, I couldn’t tell you when. In my bowling days, I always slid on my left leg, that puts some pressure on that hip joint. As for my back, I’ve had issues with it for decades. Just part of getting older, not old. I’m not going down without a fight though. I’m going to ride my bike or a trike till I’m told I can’t anymore for whatever reason.

I used to have trouble with this too after breaking a hip in an ebike accident. Eventually I realized I couldn't stand on one leg, lift my right leg sideways to step it over the bike, and get on that way. Turned out super easy to just lean forward, stick my right leg out backwards parallel to the ground, then sort of rotate on to the bike, though. So the leg is passing over the rear rack, basically.

fwiw - Wifey has a Trek FX Stagger. she's petite & wasn't able to swing the leg anymore. I don't know why that would be any better than your current "step thru"

Strength training with stretching, to include strength and stretching done at the same time, muscles respond well to stretching when some strength movement is involved.


This is just a quickie demo, but he has much more on his website and he goes way beyond just the hip flexors, because we all have multiple problems:D

I saw my physical therapist today. She gave me some great exercises to do. I have 5 weeks of PT. She wants me walking in the pool, glad it’s now and not December. And she thinks it’s a great idea for me to get a recumbent trike, reduce the risk of falling and not as much pain in my hip and back.