how to correct hip rotation?

531Aussie said:

this is the best I've found so far:
http://www.ptjournal.org/cgi/content/full/85/11/1201

my right leg seems functionally shorter, I feel like I have to keep adjusting my right cleat so that the toe points further out, and I'm starting to really whack the right chain stay with my heel

any tips?

thanks

youv possibly heard this before, 'seat height' too high.My prefrence is seat is low enough so my butt sits on the back of the seat and a slight outward pointing of the shoes.Some cyclist have their seat so high there pivioting on there nuts and not their butt. 🙂

cyclist2 said:

youv possibly heard this before, seat height too high. 🙂

yeah, but I wanna have my seat as high as it was when I was 25, or even 30!! 🙂

I found an old pic of one of my bikes from 1992, and I worked out than my saddle height has dropped nearly a cm since then 🙁

531Aussie said:

yeah, but I wanna have my seat as high as it was when I was 25, or even 30!! 🙂

I found an old pic of one of my bikes from 1992, and I worked out than my saddle height has dropped nearly a cm since then 🙁

As we get older gravity takes over, and the boddy gets shorter. A few mm adjustments [yes frustrating] can make a huge differance as I found out with a twitchy knee.
You may have to much outward point on the shoes 🙂

cyclist2 said:

You may have to much outward point on the shoes 🙂

thanks. Yeah, I've been doing this more and more, so much so that my right heel is sometimes whacking into the chain stay, and I've been filing off bits of the inside of my shoe to stop it hitting the crank.

I think it gets to a stage where we have to adjust our bodies instead of our bikes.

Check out cyclingnews.com 's fit and fitness Q+A archives. Steve Hogg has answers pretty often for this exact thing. I have the same thing.

*FSA K- force seatpost- grind off the two guide bumps so that the seat can move laterally.
* LeWedges.
*5mm of shims on the right shoe.
*the seat pointed to the right a slight bit.

It sounds like a lot of stuff but its been an ongoing process. Fizing the hip issue is the most important thing I do in my training because besides time that's the main thing that limits my training volume. Plus it sucks- makes your hip sore and the ride not much fun.

531Aussie said:

this is the best I've found so far:
ptjournal.org1201Open ↗

my right leg seems functionally shorter, I feel like I have to keep adjusting my right cleat so that the toe points further out, and I'm starting to really whack the right chain stay with my heel

any tips?

thanks

OZ,
I think you would benefit from a clinical Pilates Session. I have a similar problem in that my right hand side core muscles are weaker and I need to push my left hip backwards to balance. The result is that I ride angled to the left and kill my left shoulder. I 'thought' my right leg was shorter, but I was wrong.

I went to Alphington Sport's Medecine centre for a clinical Pilates session. The lady there watched me do some squats and core excercises, then I got an ultrasound (no I'm not pregnant!😄 ) and she determined which exact muscle wasn't working. Now I've got 2 months worth of core excercises and already I feel better for it.🙂

gvanwagner said:

Check out cyclingnews.com 's fit and fitness Q+A .

thanks -- doing it right now
I keep forgetting that section

Jono L said:

Now I've got 2 months worth of core excercises and already I feel better for it.🙂

thanks -- any in particular?

I went to see a chiropractor yesterday, turns out my right hip was slightly rotated, some pushing and pulling and i think its sorted. I am planing to start pilataes this winter as well, my core strenghth is awfull. but i would recomend getting your spine checked by a chiropractor, here in the UK most will od a free consultation.

531Aussie said:

thanks -- any in particular?

Lots of swiss ball stuff, hard to explain. The problem is, you need to know which exact muscle to use (as with core strength excercises you can engage lots of different muscles with one activity) ... and you really need a physio to explan it properly.

Jono L said:

Lots of swiss ball stuff, hard to explain. The problem is, you need to know which exact muscle to use (as with core strength excercises you can engage lots of different muscles with one activity) ... and you really need a physio to explan it properly.

you're the young bloke, right? What the hell are you doing eith injuries? 🙂
I never had an injury unitl i was about 30

531Aussie said:

you're the young bloke, right? What the hell are you doing eith injuries? 🙂
I never had an injury unitl i was about 30

That's the thing, it's not an injury! But it is holding me back. More of an inefficiency...