Spin class and hip pain

[Anonymous]

I'm 45 and in pretty good shape - for years I've used the treadmill regularly. But that got boring so I decided to mix things up and tried spin class a few months ago (only 7-8 years late to the trend). I absolutely love it, and it's the first time I've actually had fun while exercising. I go 5-6 times/week. The problem is that I've started having pain in my hips and lower back. I do the few minutes of instructor-led stretching at the end, but I think that might not be enough. Interested in whether others have had this problem and, if so, what stretches or other exercises you do.

[Anonymous]

That’s way too often to do a single workout. You need to rest and cross-train.

[Anonymous]

Anonymous wrote:That’s way too often to do a single workout. You need to rest and cross-train.

100%. You are no longer 24. If you suddenly start nearly daily spin classes at 45, you will need a hip replacement by 60.

[Anonymous]

I haven't had that particular issue with cycling, but I have had hip pain with running, and I'm also 45. I have had to do PT twice now, and I think strengthening your core, hips and glutes is really important (and making sure you are really engaging your stabilizers when you work out) -- that has been my problem both times. If you lower back hurts, I'd guess that you're not engaging your core enough or you need to strengthen it more. Doing foam rolling and hip opening stretches will also help.

[Anonymous]

Anonymous wrote:

Anonymous wrote:That’s way too often to do a single workout. You need to rest and cross-train.

100%. You are no longer 24. If you suddenly start nearly daily spin classes at 45, you will need a hip replacement by 60.

This. I was a long distance runner until I was 45. I had a lot of hip pain - many doctor's appointments later it was 2 things - bone on bone in my hip joint and bursitis. Rest, NSAID's no more running, switch to yoga, walking, swimming, rowing - non-weight bearing exercises. They were unwilling to give me a hip replacement at 45 - even though I need it. I have found that yoga helps a lot with the hip pain I still have - 10 years later. Waiting for that magic 60 before I get my hip replaced. All of this is to say - listen to your body.

[Anonymous]

You should also get your on bike alignment checked to see if your in the correct seat position. I’ve had to adjust my position once my core started improving and I wasn’t slouching as much.

[Anonymous]

Anonymous wrote:

Anonymous wrote:That’s way too often to do a single workout. You need to rest and cross-train.

100%. You are no longer 24. If you suddenly start nearly daily spin classes at 45, you will need a hip replacement by 60.

Disagree about the joint replacement but agree with the overkill on the frequency. You need cross-training. Weights and yoga for a start.

[Anonymous]

- Crosstraining - that's a lot of spinning you're doing!
- hip mobility work
- Get a specialized Dr. of PT to look at you on your bike and make adjustments as needed. I used to bike commute and this relieved my hip and neck pain. Some PTs will do this virtually.

[Anonymous]

I like the "Splits Training" app for hip flexibility and mobility.