Saddle Sore: Understanding and Preventing Cyclist Discomfort

Saddle comfort topics have gotten complicated with all the chamois options, cream recommendations, and saddle shape debates flying around. As someone who’s dealt with my share of saddle issues across thousands of miles—and helped other riders troubleshoot theirs—I learned everything there is to know about preventing and managing these painful skin irritations.

What Causes Saddle Sores?

The primary cause is friction between skin and saddle, exacerbated by pressure and moisture. When cycling long distances, repetitive motion and consistent pressure on the same areas can lead to chafing. This can cause skin to break down, allowing bacteria to enter and cause infection.

In addition to friction, ill-fitting bike saddles contribute to the problem. If a saddle doesn’t fit properly, it creates pressure points leading to increased friction in specific areas. Improper cycling shorts or clothing can also contribute—non-breathable materials or poor-quality seams cause additional irritation.

Types of Saddle Sores

• Chafing: The mildest form—just irritated skin caused by friction. Not usually infected at this stage.
• Folliculitis: Inflammation of hair follicles caused by bacterial infection. More painful and looks like small red bumps or pimples.
• Abscess: A severe type—swollen, pus-filled bump under the skin. Very painful and requires medical treatment.

Prevention Strategies

Probably should have led with this section, honestly. Preventing saddle sores involves addressing their root causes:

• Select the Right Saddle: Ensure your saddle suits your body structure and cycling style. A saddle that distributes weight evenly reduces pressure. Consider a padded or gel seat cover for extra comfort.
• Wear Proper Cycling Shorts: Invest in quality shorts with a good chamois. Avoid seams that might rub against skin. Look for moisture-wicking materials to keep the area dry.
• Use Chamois Cream: Apply to the chamois and skin to reduce friction. It acts as a lubricant preventing chafing.
• Maintain Proper Hygiene: Always shower and change out of cycling gear immediately after a ride. Clean, dry skin is less prone to irritation and infection.
• Gradual Increase in Mileage: Increase riding distance gradually. This allows your body to adapt and toughen up to increased friction.

Managing Existing Saddle Sores

If you already have saddle sores, taking a break from cycling can help. Resting allows skin to heal properly. Keep the sores clean to prevent infection—use an antibacterial wash or ointment as recommended by a healthcare provider.

Wear loose, breathable clothing to help the healing process. Tight or non-breathable clothes can aggravate the sores. Over-the-counter pain relief creams or gels can alleviate discomfort. In severe cases, see a doctor—they might prescribe antibiotics for infection or suggest further treatment for abscesses.

Bike Fit Considerations

A professional bike fitting can make a significant difference. Proper fit ensures saddle position, height, and angle are optimal, reducing unnecessary pressure and friction. It also helps maintain proper riding posture, essential for distributing weight evenly across the saddle.

Handlebar height and position are also vital. If handlebars are too low, it can increase pressure on the pelvic area. Adjusting handlebars to a comfortable height relieves this pressure. Small adjustments can have a big impact on comfort and help prevent saddle sores.

Long-Term Care

As a long-term strategy, consider rotating among multiple riding positions. Shifting weight periodically helps avoid continuous pressure on one area. Standing on the pedals occasionally during a ride also relieves pressure points.

Regularly changing cycling shorts and saddles can make a difference. Over time, padding in shorts and saddles can break down, offering less protection and increased friction. That’s what makes proper gear maintenance endearing to us long-distance cyclists—keeping equipment in good condition is an ongoing preventive measure.