PT Question

[VeloVT]

Hi all,
I had a bike fitting yesterday. Too much conflicting information (from several different parties) for me to process and write about right now. But I had it done at a PT office, and they did a brief flexibility assessment before the fitting.

I was told that, although I'm quite symmetrical, I have pretty noticeable internal hip rotator tightness and hip flexor tightness (both are quite consistent between right and left legs). I knew about the hip flexor tightness, but not the rotator tightness. We didn't discuss it because he felt I was enough within the normal enough range that it wouldn't affect the bike fit...

But now I'm wondering, what does this mean? What is it's significance, what causes it, and what can I do to make it better? Is it bad and do I need to worry about it? I googled it and couldn't find anything...

thanks lovely TE PT community!!!

[KnottedYet]

It means you are a girl...

Seriously, though, it's a girl thing. Those wider hips we develop and all the other mechanical stuff that comes along at puberty tend to push us into more hip internal rotation than men get.

So, our muscles and connective structures tighten up to match that "habitual" internally rotated position.

If you don't have hip, knee, ankle, or foot issues; and if it doesn't mess up your bike fit, then don't worry too much.

I *did* have problems, so I taught myself to sit tailor-fashion (crossed and bent legs in front of me, on the floor) to stretch myself into external rotation. (cuz I don't exercise or stretch, dontcha know! but I will watch a TV show in tailor-sit)

Edit: BTW, do stretch those hip flexors! And it might not hurt to stretch your hips into external rotation, depending how tight/dysfunctional they are.

Edit Number Two: in the non-PC days of my youth many decades ago, we called the tailor-sit position "sitting Indian style". If those two phrases don't bring up the image of the sitting position, I'll try to describe it better.

[Zen]

i have been doing a stretch and strengthen program that I got from Wahine and it has improved my gait tremendously. I would really have to do an intensive search of my own files to find it but it came from a chiropractic center.

I'll post it here if I find it.

[Starfish]

Hi all,
I have pretty noticeable internal hip rotator tightness and hip flexor tightness <snip>thanks lovely TE PT community!!!

As an add on question...do these two things, and if so how, contribute to ITB issues in the knee area?

(I too have rotator and hip flexor tightness, despite stretching...my endurance sport massage therapist also has told me that right now my hamstrings, glutes and ITB are tighter than they were at the height of training last summer...my training has changed to try to develop better pedal stroke and different strength...so I guess something new is working...but I have also had more knee and ITB trouble lately...)

OK...not meant to hijack thread, but bring more discussion about the hip flexor/rotator question...

[Zen]

Well, hey! Look what I found!

http://www.elitesportperformance.com...bilitation.pdf

Starfish, it will probably help you too.

[VeloVT]

Thanks everybody.

Zen, thanks for the file. Knot, thanks for the info and I'll try sitting cross-legged.

When I was (much) younger, I took ballet for like 12 years (pointe shoes and all), and I actually had decent turnout then... I know I don't now, because every once in a while I'll try an attitude position (leg lifted to 90 deg front or rear, foot pointed, leg turned out) and it just looks ridiculous -- my knee is practically pointed towards the ceiling (or floor, if it's rear). Still it's strange that with a dance background, I should get internal rotator tightness... seems like it must be something **new** I'm doing now (like running or cycling, or not stretching ). I also have noticed that my lower back has tightened up hugely in the past ten years. I used to be able to do a stretch we called the lion -- lie on your tummy, touch your toes to your head -- I can't come anywhere close anymore -- and I used to be able to do that part of the barre stretch where you grab the knee of your elevated leg and extend the leg so it's perpendicular to the floor, with torso still lifted. Not a chance I could get close now... (Come to think of it, maybe that's because of my hip flexors?). Every time I see a PT though, they do always comment on my bizarrely flexible hamstrings... that may be genetic and not due to dance I guess.

Maybe I'm just getting old .

Starfish, I have had IT band problems -- affecting my knee, not my hip -- in the past as well. Cycling has never been a problem for me, but I had a terrible bout from running a few years ago (could barely make it up and down steps for a few weeks), and now and then if I ramp up my running mileage too quickly I'll get twinges.

[Starfish]

Starfish, I have had IT band problems -- affecting my knee, not my hip -- in the past as well. Cycling has never been a problem for me, but I had a terrible bout from running a few years ago (could barely make it up and down steps for a few weeks), and now and then if I ramp up my running mileage too quickly I'll get twinges.

Yes...over 20 years ago, when I was a young, idiotic college student, I ran a lot for my sanity. When my knee started to hurt, I decided it would be a bad idea to go to the doctor, because he would tell me to quit running.

So, I crippled myself instead. Finally couldn't walk without a pronounced limp for several months. By the time I went to a doc, my entire leg had really shrunk. Haven't run since then.

Usually, though, biking is not a problem, so I am not pleased this week!