Saddle Sore: Understanding and Managing a Common Cycling Issue

Saddle discomfort topics have gotten complicated with all the product recommendations, fit advice, and conflicting treatment suggestions 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 problems.

What is a Saddle Sore?

A saddle sore refers to any irritation or injury on the part of the body contacting the bicycle saddle. This area, known as the perineum, is sensitive and prone to issues from prolonged pressure, sweat, and friction. Saddle sores can present as chafing, ulcers, or boils, often causing significant discomfort and potentially keeping you off the bike if not managed properly.

Causes of Saddle Sores

• Pressure: Constant contact between saddle and perineum creates pressure points, leading to sores.
• Friction: Repetitive motion causes skin to rub against the saddle or clothing, creating chafing.
• Moisture: Sweat and damp conditions soften the skin, making it more susceptible to irritation and infection.
• Poor Saddle Fit: An ill-fitting saddle may not distribute weight evenly, increasing the likelihood of pressure sores.
• Tight Clothing: Non-breathable or ill-fitting cycling shorts exacerbate friction and moisture buildup.

Prevention Strategies

Probably should have led with this section, honestly. The first and most crucial step is ensuring a proper bike fit. Consulting with a professional bike fitter helps adjust your saddle height, tilt, and position to reduce pressure points.

Choosing the Right Saddle

Different saddles suit different body types and riding styles. Try saddles with varying widths and designs to find the best fit. Some cyclists prefer a cutout or channel in the middle of the saddle, which relieves pressure on the perineum.

Invest in Quality Shorts

High-quality padded cycling shorts make a significant difference. These shorts reduce friction and provide cushioning. Look for options with flat seams to avoid additional pressure points.

Maintaining Hygiene

Good hygiene practices are essential. Change out of cycling gear immediately after a ride and shower as soon as possible to remove sweat and bacteria. Consider using antibacterial soap for added protection.

Apply Chamois Cream

Chamois cream reduces friction and provides a barrier against moisture. Apply it directly to your skin or to the pad of your cycling shorts before riding.

Practice Gradual Conditioning

Build up riding time gradually to allow your skin to toughen. Avoid long rides if you’re new to cycling or returning after a break.

Treatment for Saddle Sores

If you do develop a saddle sore, early treatment prevents it from becoming a more significant issue. Clean the affected area with mild soap and water. Over-the-counter ointments with antibacterial properties help prevent infection. If the sore is open or particularly painful, avoid riding until it heals.

For more severe cases, consulting a healthcare provider is advisable. They may recommend specific treatments or prescribe medication if an infection is present.

When to See a Doctor

• If a sore doesn’t improve with basic home care.
• If you notice signs of infection, such as increased pain, redness, swelling, or pus.
• If the sore is accompanied by fever or other systemic symptoms.

Adjusting Riding Technique

Shift your position on the saddle regularly during your ride to avoid constant pressure on one area. Stand up on the pedals occasionally, especially during climbs or descents, to give the perineum a break from pressure.

Long-Term Solutions

That’s what makes proper saddle care endearing to us long-distance cyclists—once you dial in the right setup, you can ride comfortably for hours. Consider investing in a different type of bike or saddle offering more comfort for long rides. Integrating rest days into your training schedule allows the body to recover and reduces the risk of developing sores due to overuse.