So I’ve self-diagnosed myself with Hip Flexor Tendonitis. I know is a minefield when it comes to Google self-diagnosis but a number of reputable websites and Youtube videos of reputable Physios explaining the condition and offering up ways to repair it, have confirmed my symptoms. I hope its just a slight strain or minor tendonitis, but for the next few days its time off the bike and a combination of regular ice, heat and massage.
What is it?
The iliopsoas muscle flexes your hip, bends your body towards your thigh and rotates your thigh bone. It’s made up of two muscles — the psoas and iliacus. These muscles run from the lower spine and pelvis, join together, then attach by a tendon to the upper thigh. This tendon can get irritated from overuse, muscle weakness and/or muscle tightness, causing tenderness and pain. Follow the line of your groin outwards until the front, slightly left/right of your hip approx 8cm below the pelvic bone you can feel stick out. That is where it hurts.
How did it happen?
Overuse + age I think. Its the first time I have had this but I’ve been riding a fair bit and Zwifting on top too recently. I first noticed it when I rode up Alpe du Zwift a couple of weeks ago. I’d had some time off due to a cold and probably jumped back on the bike too much, too soon. As I neared the top the niggle/pain got worse and rather than ease I just rode on through it. Its been fine on my short commutes but anything that required short sharp power or longer efforts (Zwift), particularly in excess of an hour it has played up. Most recently I rode the BMTR Epic Chase Medio Fondo on Zwift and it literally went pop with 8km to go and I lost 8 mins, unable to push on. After that its been more niggly culminating in a 2 x 20min sweetspot sesson on Zwift yesterday when I realised I need to back off and rest it rather than try and ride through it.
Despite the really cheesy start to this video, it was actually quite useful