{"id":48891,"date":"2023-05-01T14:00:00","date_gmt":"2023-05-01T12:00:00","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=296242"},"modified":"2023-05-01T14:36:05","modified_gmt":"2023-05-01T12:36:05","slug":"how-to-avoid-and-treat-saddle-sores","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/how-to-avoid-and-treat-saddle-sores\/","title":{"rendered":"How to avoid and treat saddle sores"},"content":{"rendered":"

What causes a sore backside when cycling? Everything you ever wanted to know \u2013 and didn’t \u2013 about saddle sores <\/p>

By Dr Eleanor Jaskowska\n \t\t<\/p>

Published: Monday, 01 May 2023 at 12:00 am<\/p>

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Saddle sores are one of those uncomfortable issues that, for many of us, go hand in hand with riding a bicycle.<\/p>\n

Whether you\u2019re a newbie, a keen amateur upping the miles or a seasoned professional, saddle sores are likely to affect many of us.<\/p>\n

At best they\u2019re sore and painful, at worst they can force time off the bike, cause long-term injury and, at their most extreme, surgery.<\/p>\n

But fear not \u2013 cycling should be pain-free and enjoyable for everyone. So, before you reach for a weird ointment to slather over your nether regions, we\u2019re here to help you navigate this painful topic.<\/p>\n

We\u2019ll cover what a saddle sore actually is, what causes saddle sores, how to prevent and treat saddle sores and much more. We hope you are sitting comfortably.<\/p>\n

What is a saddle sore?<\/h2>\n
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Saddle sores are, in every sense of the word, a pain in the backside.<\/span><\/figcaption> Getty<\/i><\/span><\/div>\n

The term saddle sore might be one of the least helpful terms in cycling.<\/p>\n

Broadly speaking, a saddle sore is any pain or discomfort coming from \u2018down there\u2019 during or after cycling.<\/p>\n

It can mean anything from just a general soreness to broken skin, folliculitis, irritant dermatitis, nappy rash, thrush, \u2018flap mash\u2019 or bruising and\/or swelling of the vulva, numbness in both men and women, cysts\u2026 the unpleasant list goes on.<\/p>\n

Saddle soreness is not a single issue problem, and because of the literal and cultural sensitivity of the body parts affected, we often suffer in silence.<\/p>\n

Though this guide is a good starting point, it\u2019s important to stress if you do have a recurring problem, it\u2019s vital you go and see a healthcare professional to ensure you get proper diagnosis and treatment.<\/p>\n

What is a saddle sore and what causes them?<\/h2>\n
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\u2018Saddle sore\u2019 is an unhelpfully vague term.<\/span><\/figcaption> Chris McGuire \/ Our Media<\/i><\/span><\/div>\n

There is no single catch-all \u2018cause\u2019 for saddle soreness. There are so many variables involved that, if you are suffering, it\u2019s unlikely to be any one thing causing your discomfort.<\/p>\n

Key to the causes are our highly important \u2013 and highly sensitive \u2013 reproductive organs, along with our skin.<\/p>\n

Our skin is a pretty impressive organ in itself and performs an important function as a barrier: keeping useful things like water in and less useful things, such as bacteria, irritants and pollutants, out.<\/p>\n

The skin also contains a network of vessels that transport blood (capillaries) and fluids (lymph), and glands for sweat and other bodily secretions (e.g. Bartholin glands in women).<\/p>\n

There are many aspects of cycling that can damage our skin and the structures beneath, thus opening the door to both chronic and acute saddle sores. Let\u2019s take a look at some of the most common causes.<\/p>\n

Saddle sores caused by pressure from bike fit and saddle choice<\/h3>\n
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Your ischial tuberosities, or sit bones, carry nearly all your weight in the saddle.<\/span><\/figcaption> Ben Delaney \/ Immediate Media<\/i><\/span><\/div>\n

Saddle sores are often a result of pressure from sitting on a saddle.<\/p>\n

How your weight is distributed on your chosen seat, as well as your position on the bike, are two key contributing factors.<\/p>\n

The ischial tuberosities \u2013 more commonly known as your \u2018sit bones\u2019 \u2013 along with the perineum (the area between your anus and genitals) are where many of us bear weight when riding. This is where you will usually find the most painful spots.<\/p>\n

Ideally, you want your saddle to support as much of your body weight as possible on your sit bones.<\/p>\n

You don\u2019t, for example, want to put your body weight on your penis, clitoris or vulva. Because of differences in pelvic anatomy, avoiding this can be much more difficult for women.<\/p>\n

The problems from pressure don\u2019t always stop when the riding ends and can cause prolonged numbness. At its extremes, erectile dysfunction due to cycling<\/a> has been observed in men.<\/p>\n

Saddle sores caused by friction and chafing<\/h3>\n
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A high-quality and well-fitted chamois pad can help protect your skin from vibrations and excessive friction.<\/span><\/figcaption> David Caudery \/ Our Media<\/i><\/span><\/div>\n

Friction from pedalling, as well as vibrations from the road or trail, can cause invisible trauma to your skin, which reduces its ability to function as a barrier to sweat and bacteria.<\/p>\n

Friction is most commonly caused by poorly lubricated skin or an ill-fitting pair of shorts rubbing or bunching up as you pedal.<\/p>\n

As a helpful reminder, cycling shorts<\/a> are designed to be worn next to the skin with no underwear<\/a>.<\/p>\n

When manufacturing a pair of shorts, designers will consider everything from material choice to where the stitching is located in an aim to reduce friction and rubbing. Wearing underwear with cycling shorts makes them less effective at doing their job.<\/p>\n

The foam pad in cycling shorts is called a chamois (pronounced \u2018shammy\u2019), so-called because they were first made from chamois leather.<\/p>\n

Nowadays they\u2019re made from foam, gel and elastomers, and most riders find they are more comfortable riding with a padded pair of shorts. Wearing poorly fitting shorts or a pad that isn\u2019t right for you (size, density, shape) will contribute to any comfort issues.<\/p>\n

Saddle sores caused by folliculitis<\/h3>\n
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Folliculitis is an infection of your hair follicles and is a very common cause of saddle sores.<\/span><\/figcaption> BSIP\/Universal Images Group via Getty Images<\/i><\/span><\/div>\n

Folliculitis is inflammation of the hair follicle, which can also be infected with bacteria or fungi.<\/p>\n

You do not need to remove the hair to get folliculitis \u2013 friction and other damage to the skin can also encourage it.<\/p>\n

It is a very common skin condition and looks like red or white pimples. It is often described as \u2018usually painless\u2019, but whoever wrote that had clearly never experienced saddle soreness caused by folliculitis.<\/p>\n

Saddle sores caused by furuncles (also known as boils)<\/h3>\n

Folliculitis can be fairly benign but can progress into something much more sinister.<\/p>\n

If your inflamed hair follicle becomes infected with a bacterium called staphylococcus, it can progress to a painful pus-filled infection called a furuncle or boil. A collection of boils connected under the skin are called a carbuncle.<\/p>\n

Saddle sores caused by swelling<\/h3>\n

\u201cIf you hit a pothole and a bruise appears, you\u2019re tearing capillaries in the skin,\u201d says Dr Jane Sterling, one of the UK\u2019s top dermatologists, a leading expert in vulval health and one of the advisors to Team GB, speaking at the London Bike Kitchen<\/a>.<\/p>\n

She goes on to explain \u201cyou also have the lymphatic system\u2026 and once [your lymphs] are damaged, they don\u2019t recover so well, and this can lead to permanent swelling.\u201d<\/p>\n

Long-term damage like this calls for medical advice.<\/p>\n

Can your period make saddle sores worse?<\/h3>\n

If you are on your period, then you may want to consider using alternatives to sanitary pads, such as tampons or a menstrual cup.<\/p>\n

Again, this is because cycling shorts should be worn next to the skin and a pad could cause chafing or discomfort.<\/p>\n

Can chamois cream make saddle sores worse?<\/h3>\n
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Some swear by chamois cream and some can\u2019t stand the stuff \u2013 it really depends on your preferences and physiology.<\/span><\/figcaption> Immediate Media<\/i><\/span><\/div>\n

Back when chamois pads were made of leather, riders used a cream to keep it soft and supple.<\/p>\n

Chamois creams still exist but are now used for application on the skin before a ride to help prevent chafing.<\/p>\n

However, using chamois cream is not for everyone and, in fact, could make things worse, especially if you are sensitive to any of the ingredients.<\/p>\n

It\u2019s important to remember that chamois creams are simply developed for reducing friction rather than promoting skin repair. More on this later.<\/p>\n

Does pubic hair removal make saddle sores worse?<\/h3>\n
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Shaving off bodily hair comes with a risk of irritation and infection.<\/span><\/figcaption><\/div>\n

Let\u2019s not beat about the bush here \u2013 most kinds of hair removal, be it shaving, waxing or hair removal creams, will damage the skin and the regrowing hair can cause irritation and infection resulting in folliculitis (mentioned above).<\/p>\n

Post-ride hygiene<\/h3>\n
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Moving is often the last thing on your mind after a hard ride, but sitting around in stinky kit is a bad idea (and kind of gross).<\/span><\/figcaption> Jack Luke \/ Our Media<\/i><\/span><\/div>\n

You\u2019ve heard it before: \u2018chamois time is training time\u2019.<\/p>\n

Alas, sorry\u2026 just no. Sitting at home in your sweaty cycling shorts after a ride is not a good idea.<\/p>\n

As mentioned before, cycling can damage the skin\u2019s ability to act as a barrier, so it\u2019s important to make washing a priority in your post-ride routine.<\/p>\n

Even if you can\u2019t shower, at least get out of your sweaty shorts, clean as best as you can and moisturise. This is especially true if you are bikepacking<\/a> or touring for multiple days where you may not have access to proper cleaning facilities.<\/p>\n

What causes saddle sores for you might change over time<\/h3>\n

You might have been riding pain-free for years but, seemingly out of the blue, saddle soreness rears its angry head.<\/p>\n

Our bodies change throughout our lives \u2013 we can become less flexible, for example, and as we age, we might find that our bodies need longer to recover between rides.<\/p>\n

An injury may also cause an imbalance or asymmetry in our movement that translates into changes in saddle contact.<\/p>\n

Female biology in particular means that our bodies can change quite dramatically over our cycling lives.<\/p>\n

\u201cChildbirth changes lots of things\u201d, explains Dr Jane Sterling. Menopause can also cause some unhelpful changes when it comes to cycling.<\/p>\n

\u201cPost-menopause, you can lose some of the padding and fat in your vulva and also lose some of the hair. The skin is also much drier,\u201d adds Sterling. Her advice is to use more moisturiser and potentially seek out a chamois with more padding.<\/p>\n

<\/p><\/div> <\/section>

How to prevent and treat saddle sores<\/h2>\n

When you consider all of the factors that might cause a saddle sore, you could be forgiven for wondering how anyone doesn\u2019t suffer from them.<\/p>\n

Luckily you don\u2019t have to suffer or be uncomfortable on your bike \u2013 cycling should be a joy, so we\u2019ve combined a few tips and hints that may help you troubleshoot what is causing your saddle soreness and reduce discomfort.<\/p>\n

Bianca Broadbent of Fit Your Bike breaks things down into \u201cextrinsic factors\u201d such as bike fit, saddle choice etc and \u201cintrinsic factors\u201d, focusing on the individual.<\/p>\n

\u201cIf skin integrity is compromised, a multidisciplinary approach may be required to ensure a return to the bike\u201d, explains Broadbent.<\/p>\n

Saddle sores and bike fit<\/h3>\n
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A bike fit from a good shop could be an invaluable investment if you\u2019re consistently suffering from saddle sores.<\/span><\/figcaption> BikeRadar<\/i><\/span><\/div>\n

\u201cThe best saddle in the world won\u2019t work if it is in the wrong position,\u201d explains Phil Burt, who spent 12 years as head physiotherapist at British Cycling.<\/p>\n

Saddle position<\/a> is only one small part of what makes up a good bike fit but, if you are suffering from saddle sores and are happy with the rest of your bike fit, it\u2019s a good place to start.<\/p>\n

The majority of riders will be happy with a flat saddle position, with the saddle rails set in a middling position fore\/aft, but that\u2019s not always the case.<\/p>\n

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The vast majority of riders should run their saddle flat but, for some, a very slight downward tilt can help relieve pressure.<\/span><\/figcaption> Robyn Furtado \/ Immediate Media<\/i><\/span><\/div>\n

In competitive cycling, there are all sorts of rules specifying the position a saddle must sit at (usually flat and not excessively far forward), though these have been relaxed in recent years.<\/p>\n

This was largely an outcome of British Cycling research, which showed angling the saddle nose down slightly could help to reduce pressure at the front.<\/p>\n

There are a lot more factors that come into bike fit along with saddle angle, and while you can always experiment with your bike position<\/a> at home, it may be worth investing in a professional bike fit if you are suffering from discomfort.<\/p>\n

Saddle design and saddle sores<\/h3>\n
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Saddles come in a wide variety of shapes and sizes.<\/span><\/figcaption> Robyn Furtado \/ Immediate Media<\/i><\/span><\/div>\n

Saddle design has come a long long way since the invention of the bicycle.<\/p>\n

We have a separate in-depth guide on how to choose the right bike saddle for you<\/a> but, as a taster, the width, amount of padding, curve of the shell, whether or not you need a cutout and many other factors all need to be considered.<\/p>\n

No single difference in saddle design will wildly transform your comfort but, trying a combination of all of these variables will lead you to your perfect saddle.<\/p>\n

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Many saddles now come with a cut-out.<\/span><\/figcaption> Oscar Huckle \/ Our Media <\/i><\/span><\/div>\n

Research by saddle brand SMP has shown that its unique design, which sees a cut out channel running the length of the saddle, can help with blood flow in men<\/a> and women<\/a> during and after cycling.<\/p>\n

\u201cA key issue for men is pressure on the pudendal nerve, which runs through the middle of the base of the penis and perineum. [Pressure here] can lead to numbness and erectile dysfunction\u201d explains Burt. A cut-out in a saddle can help prevent this.<\/p>\n

A lot of women now also find that they prefer a saddle with a cut-out area to help reduce pressure on soft tissue.<\/p>\n