Where does it hurt?
Say where it pinches when you ride — then this page shows which structure sits there, what it hangs on, and what is usually worked with at that spot.
And what this page does not say: where your trouble comes from. Nobody can tell that from a distance. This page shows anatomy, it makes no diagnosis — and for pain that stays, ask someone who can look at you.
What sits at that spot
The adductors run from the pubic bone down the inside of the thigh. They keep the leg on its pedalling path rather than driving it.
Related to: Psoas major, Iliacus. This paragraph says where something sits and what it attaches to — and expressly not where symptoms come from.
What people commonly work on in this area
These exercises are commonly used for this area — they are not a treatment plan and are not tailored to you. The numbers are reference values to orient yourself by, not instructions. Anything that hurts is a reason to stop, not to push through; and if symptoms stay or come back, show them to someone who can examine you.
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Leg swings Mobility · Hip flexors 12 reps per side
What for. Takes the hip through its range before a ride without stretching it — preparation, not a stretch.
How it goes.
- Steady yourself sideways on a wall.
- Let one leg swing loosely forward and back, from the hip, not with momentum from the trunk.
- The range grows by itself over the first few repetitions.
What to watch. Do not throw the leg into the end position. That is momentum, not mobility.
Reference: 12 reps per side, one round is enough, before a ride or as a break. Needed: Wall, Standing.
Much of this hangs on your riding position — and that can be worked out. Work out my position