Getting back on a bike isn’t usually headline news for a retired athlete.
But for Sir Chris Hoy, rolling out on two wheels again just 12 weeks after what he called the worst crash of his life was about far more than fitness.
It was a personal milestone, one he chose to mark by opening up in a deeply emotional Instagram video that laid bare the pain, patience, and people behind his recovery.
The Crash That Changed Everything
Back in early November, what started as a routine mountain bike ride with friends took a dramatic turn.
Hoy ended up in a major trauma ward after suffering multiple fractures to his lower right leg and knee.
X-rays shown in the video tell a stark story, with the damage severe enough to require major surgery.
Doctors inserted metal rods and screws into his leg to stabilise the fractures, setting the stage for a long and demanding recovery.
The timing made it even tougher. Just weeks earlier, Hoy had spoken publicly about living with terminal cancer, adding another layer of physical and emotional strain to an already brutal setback.
Hospital Days and the Reality of Recovery
The six-time Olympic champion spent five days in hospital before being discharged with his leg locked in a brace and relying on a walking frame.
In the video, Hoy doesn’t shy away from showing the reality of those early days.
His leg appears swollen and bruised, marked by what he wryly describes as “chunky scars” and visible stitches.
At 49, he admits recovery wasn’t something his body bounced back from easily.
Movement was slow, painful, and required constant support from those around him.
Learning to Move Again
Once home, progress came in small but meaningful steps.
With the help of his family and physiotherapist Katie Flatters, Hoy relearned how to get around the house using crutches.
Each movement was deliberate, each gain hard-earned.
Just two weeks after surgery, he was back on a bike of sorts, using a stationary bike to keep active.
His right leg stayed still, perched on weight plates, while his left leg did all the work.
It wasn’t glamorous, but it was progress.
Building Strength One Stage at a Time
As the weeks passed, the rehab intensified.
Hoy can be seen performing single-leg squats on his left side, pushing his strength and balance while protecting the injured limb.
Regular soft tissue therapy with two-time Olympic swimmer Vicki Hayles became part of the routine, helping manage pain and speed up healing.
Muscle stimulation treatments followed, designed to wake up his right leg before he was cleared to increase the workload in the gym.
It was a slow, methodical process that demanded patience as much as physical effort.
Small Wins That Added Up
By week five, Hoy was pedalling with both legs on an exercise bike.
A week later, he progressed to walking on a treadmill as partial weight bearing became possible.
Each milestone felt significant.
As the festive season arrived, he was mostly down to one crutch and even managed a night out at the World Darts Championship semi-finals with his wife, Sarra.
By week 11, the crutches were gone entirely.
One week later, he was cycling outdoors again and even driving in snowy conditions, a clear sign that the worst was behind him.
Gratitude at the Heart of the Message
Alongside the video, Hoy shared a heartfelt caption thanking everyone who helped him through what he described as a “rough ride.”
He spoke openly about how the experience gave him a new appreciation for others who go through similar injuries.
He credited daily hard work, expert physiotherapy from Katie Flatters, and world-class soft tissue treatment from Vicki Hayles for getting him back on the bike.
He also paid tribute to the team of women who supported him, from his surgeon to his physio, massage therapist, and especially his wife Sarra, whose love and humour helped him through the darkest moments.
Friends also played a huge role.
Hoy singled out close mates who dropped everything to help around the house, move furniture, provide lifts, and keep him company while he was largely housebound.
Medical staff and fitness partners who supplied specialist gym equipment also received his thanks.
Living Fully Despite the Risks
Speaking to Sky Sports last month, Hoy reflected on the crash with trademark honesty.
He admitted it was the worst accident he’d experienced in 43 years of riding, adding that age makes recovery harder than it used to be.
Still, he refused to let fear dictate how he lives.
He pointed out that accidents can happen anywhere, even walking up the steps to your front door.
For him, the goal remains the same: live life fully, do the things you love, and make the most of the time you have.
A Hopeful Update on His Health
Alongside his recovery from the crash, Hoy also shared a positive update on his ongoing cancer treatment.
He revealed that his condition is currently stable, thanks to responding well to treatment.
He explained that while stability doesn’t mean the battle is over, advances in science and the availability of multiple treatment options give him hope.
For now, he says he’s doing fine and remains grateful to the researchers and medical professionals working toward better outcomes for men with prostate cancer.
What Comes Next?
For Sir Chris Hoy, getting back on his bike wasn’t about proving anything to the world.
It was about resilience, gratitude, and choosing to keep moving forward, even when life throws its hardest challenges your way.
Wherever the road leads next, he’s clearly determined to keep riding it on his own terms.
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