Pain in the a5s from SS- Mtbr.com
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  1. #1
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    Pain in the a5s from SS

    Riding singlespeed on an trail/enduro/all mountain/whatever you want to call it style ride ie grinding up fireroads to have fun on singletrack trails with jumps, berms etc on the way down and I find that after the ride I get pain through my right butt cheek towards the bottom part of my back, particularly when bearing weight on that side after bending over and straightening up. If I ride a more xc route ie without the pounding rough downhill sections provide i'm fine. Now I assume this is some form of muscle issue (given my right leg is my rear leg going down and takes a lot of the beating) but just wondered if anyone else suffered from something similar and what stretches they did to alleviate the pain. At the moment i'm having to go back to gears on my AM bike and leave the Jones SS.

  2. #2
    WillWorkForTrail
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    Pretty common, in my experience. You've got an over tight hip flexor there, it happens when you stand and climb a lot. It could be over-use (you may have to slowly work up to the distance you've been going to cause the pain) or it could just need stretching.

  3. #3
    Wanna ride bikes?
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    core exercises that work your lower back and glutes will help. something like THIS.

    or using an exercise ball like this. one leg at a time.
    Attachment 979476
    Rigid SS 29er
    SS 29+
    Fat Lefty
    SS cyclocross
    Full Sus 29er (Yuck)

    Stop asking how much it weighs and just go ride it.

  4. #4
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    Thanks guys, hopefully just needs stretching, will google some hip flexor specific stuff. I guess sitting at a desk all day isn't helping either! I'm aware I also need to do some glute work as weak glutes have created an injury in my foot/calf whilst running according to a physio.

  5. #5
    Robtre
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    Drink more beer. Its part of the training regimen of any self-respecting single-speeder.
    -rides bikes for fun.

  6. #6
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    I had a similar thing after my first 2 months of ss'ing--was trying to hammer every climb in sight. I backed off a hair, and did lots of stretching (the yoga "happy baby" pose is a great one. Now about 4 mos into this and it's much better, and I just stretch as needed as opposed to every night for an hour in front of the TV. Oh, and I switched from lager to IPA.

  7. #7
    Wanna ride bikes?
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    Quote Originally Posted by jbass View Post
    Oh, and I switched from lager to IPA.
    now that's an upgrade worth investing in!!
    Rigid SS 29er
    SS 29+
    Fat Lefty
    SS cyclocross
    Full Sus 29er (Yuck)

    Stop asking how much it weighs and just go ride it.

  8. #8
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    Just googled Happy baby yoga pose Well if you promise it works......

    As an Englishman it's all about real ale

  9. #9
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    Quote Originally Posted by Bunzl View Post

    As an Englishman it's all about real ale
    Words from the wise.

  10. #10
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    Quote Originally Posted by Bunzl View Post
    Just googled Happy baby yoga pose Well if you promise it works......

    As an Englishman it's all about real ale
    I have really tight hips, and yes it does actually help me!

    Aside from trying different stretches, I also started thinking about my posture/position when standing to climb. I started employing some of what this guy recommends here: How to get rid of pedal bob while standing up to pedal. | Mountain Bike Training Programs

    I think it's made a difference. I was kind of hunched over mashing before and flailing away, very sloppy. I'm trying to keep a better posture and use my core to support everything now.

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