As a cyclist, you know the exhilaration of cruising down the open road with the wind at your back. But that joyous feeling can quickly turn to agony if you develop saddle sores. These painful skin irritations in your nether regions can ruin your ride and sideline you for days. Fortunately, there are proven ways to prevent saddle sores so you can keep pedaling pain-free. In this comprehensive guide, we’ll explore the causes of saddle sores and share expert tips on choosing the right gear, prioritizing hygiene, optimizing your diet and lifestyle, and treating sores if they do occur. Get ready to say goodbye to the pain in your butt and hello to many more happy miles in the saddle.
Understanding Saddle Sores
What Are Saddle Sores?
Saddle sores are a cyclist’s worst enemy. These sore, raised patches of skin develop in the area that makes contact with your bicycle seat during rides. Also known as cycling saddle sores, they’re caused by the constant pressure, chafing, and friction your butt and groin endure while pedaling for hours.
Saddle sores often start out as tender spots but can quickly escalate into raw, oozing blisters or infected boils if not addressed. The sensitive skin in your nether regions, combined with the heat and moisture generated during rides, creates the perfect environment for these painful irritations to take hold.
No cyclist is immune from saddle sores, from weekend warriors to seasoned pros. But the more time you spend in the saddle, the higher your risk. Multi-day touring rides and endurance events like centuries pose the greatest threat. That’s because the cumulative pressure and chafing can break down even the toughest skin over time.
Common Causes of Saddle Sores
Several factors can make you more prone to developing cycling saddle sores:
- Poor saddle fit: A seat that’s the wrong width or shape for your anatomy concentrates pressure on delicate tissues.
- Chafing clothing: Non-cycling shorts with thick seams can rub you raw.
- Inadequate hygiene: Riding in sweaty, bacteria-laden shorts day after day is asking for trouble.
- Improper bike fit: Handlebars too low or a saddle too high or far forward can increase pressure and friction.
- Excess friction: Long rides, humidity, and not using chamois cream multiply irritation.
- Hair removal: Shaving or waxing can cause ingrown hairs that develop into sores.
Now that you understand the enemy, let’s explore how to keep saddle sores at bay.
Choosing the Right Equipment
Importance of Proper Saddle Fit
Selecting a saddle that fits your unique anatomy is one of the most important steps you can take to prevent saddle sores. There’s no one-size-fits-all solution. The right saddle fit for cyclists depends on the width of your sit bones, your riding position, and your body’s soft tissue distribution.
To determine your sit bone width, many bike shops have a memory foam cushion you can sit on to leave an impression. Or you can do the “cardboard test” by sitting on a corrugated piece of cardboard on a hard chair. Your sit bones will leave two indentations that you can measure.
Saddle width should match sit bone width, with your bones positioned on the rear cushioning. Overly narrow saddles concentrate pressure on soft tissues. Seats that are too wide inhibit pedaling and cause chafing.
Saddle shape also plays a key role. Flat, wide seats provide even pressure distribution for upright riding. Curved saddles work well for riders who lean forward more. Cut-out designs relieve pressure on soft tissues. Women tend to have wider hips, so women-specific saddles are shorter and wider. Try a few different designs to see what feels best.
Selecting the Best Cycling Shorts
Cycling shorts are your first line of defense against saddle sores. Their form-fitting, stretchy fabric minimizes chafing, while the padded liner or “chamois” cushions your butt and reduces friction. But not all shorts are created equal. Look for these features to maximize your protection:
- Dense padding: Thicker is not always better. Opt for dense, multi-density foam that supports without adding bulk.
- Seamless design: Flat seams eliminate abrasion from rubbing. Better yet, seamless edges are smoothest.
- Moisture-wicking: Quick-drying, breathable fabric pulls sweat away from skin to minimize bacteria growth.
- Snug fit: Shorts should hug your body like a second skin, no bunching or sagging. Loose shorts allow chafing.
- Leg grippers: Silicon grippers on leg openings keep shorts in place without constricting circulation.
Quality cycling shorts for saddle sores are an investment, but your backside will thank you. Expect to spend $75-200 for a high-end pair. Avoid the temptation to wear underwear beneath your chamois – it defeats the purpose and introduces chafing seams. If you’re modest, choose shorts with a second, thin undershort liner.
Optimizing Your Bike Fit
How your bike is adjusted also impacts your likelihood of developing saddle sores. A professional bike fit for comfort is a wise investment to dial in your ideal riding position. A few key adjustments can help minimize pressure and friction:
- Saddle height: With pedals at 3 and 9 o’clock, your knee should be slightly bent when heel is on the lower pedal. Too low causes chafing; too high adds pressure.
- Saddle angle: Start with a level saddle. If you still feel pressure, tip the nose down a few degrees, but not so much that you slide forward.
- Fore/aft position: With feet at 3 and 9 o’clock, the front of your kneecap should be directly above pedal axle. Sliding saddle forward or back alters pressure.
- Handlebar height: For road riding, handlebars should be 1-2 inches below the top of your saddle. This helps distribute weight between your hands and seat.
Minor tweaks to your position can make a major difference in comfort over the miles. Don’t be afraid to experiment to find what works for you.
Hygiene and Skin Care
Daily Hygiene Practices
Hygiene for cyclists is non-negotiable if you want to avoid saddle sores. That means showering before and after rides, and never wearing dirty shorts two days in a row. Bacteria and fungi thrive in the warm, moist environment next to your skin, so keeping shorts clean is critical.
Follow these hygiene habits to keep saddle sores from erupting:
- Wash shorts after each ride using fragrance-free detergent.
- Hang dry or use low heat to preserve the padding.
- Shower before riding to minimize bacteria on your skin.
- Change out of sweaty shorts immediately after riding.
- Use antibacterial soap when you shower post-ride.
- Launder towels and washcloths frequently to avoid reintroducing bacteria.
- Go commando when not on the bike to let skin breathe.
If you’re prone to saddle sores, consider shaving or waxing less often. Hair follicles provide a pathway for bacteria to enter. Ingrown hairs from shaving can also become inflamed and infected. If you do remove hair, use a sharp razor, shave in the direction of hair growth, and moisturize to prevent razor burn.
Using Chamois Cream
Another secret weapon for combating sores is chamois cream. This viscous substance is typically applied directly to skin or to your shorts’ chamois before riding. It helps reduce friction between delicate skin and fabric. Chamois cream often contains antibacterial and soothing ingredients like witch hazel, tea tree oil, and aloe vera. Some formulas also include anti-chafing lubricants like shea butter or silicones.
To apply chamois cream:
- Start with clean skin and shorts.
- Apply a dollop of cream directly to irritation-prone areas like your sit bones, inner thighs, and groin.
- Also apply cream to the chamois itself to reduce friction.
- Wash and dry shorts promptly after your ride to avoid a buildup of oily residue.
Chamois cream is most beneficial for long rides of two hours or more, or any time you’ll be riding in hot, humid conditions. It’s also a good idea to use it on multi-day rides and during your menstrual cycle when your skin may be more sensitive. Using chamois cream for saddle sores can mean the difference between cruising comfortably and cutting your ride short.
Nutrition and Lifestyle
Dietary Tips for Healthy Skin
What you eat and drink also influences your skin’s condition and its ability to withstand saddle pressure and friction. Certain nutrients are especially important for skin health:
- Vitamin C helps your body produce collagen, a protein that gives skin its structure and strength. Good sources include citrus fruit, berries, leafy greens, and bell peppers.
- Omega-3 fatty acids reduce inflammation, a factor in sores. Eat fatty fish like salmon, walnuts, flax seeds, and chia seeds.
- Zinc aids in skin cell renewal and repair. You lose zinc through sweat, so get plenty from meat, seafood, legumes, and whole grains.
- Vitamin A supports skin cell turnover. Find it in sweet potatoes, spinach, carrots, and eggs.
- Protein provides amino acids needed to rebuild damaged skin tissue. Choose lean meats, fish, soy, dairy, nuts and seeds.
Also critical is staying well hydrated. Water helps your body flush out toxins and keeps skin supple. Dehydrated skin is more prone to breaking down under pressure and friction. Aim to drink at least 8 ounces of water per hour of cycling, more in hot weather. Limit caffeine and alcohol, which are dehydrating.
Managing Stress and Recovery
Psychological stress can exacerbate saddle sores. That’s because cortisol, a stress hormone, diverts resources away from your skin and immune system. Chronic elevated cortisol contributes to thin, fragile skin and slower wound healing.
To rein in stress, set aside time every day to relax and unwind with deep breathing, meditation, or gentle stretching. Strive to get 7-9 hours of quality sleep nightly to allow your body to recover and skin cells to regenerate. Take rest days between hard rides and back-to-back long days to let irritated skin heal.
If you’re struggling with anxiety or depression that’s interfering with your ability to prevent saddle sores, ask your doctor about treatment options. Therapy, medication, or a combination can help you get back on an even keel mentally so you’re better able to care for your physical health.
Treatment Options for Saddle Sores
Sometimes, despite your best saddle sores prevention efforts, the angry bumps still erupt. If you do develop saddle sores, quick action can help speed healing and get you back in the saddle faster. Here’s what to do:
Home Remedies and Over-the-Counter Solutions
Many saddle sores treatments are available right in your medicine cabinet or at the drugstore:
- Keep it clean: Gently wash the area twice daily with warm water and antibacterial soap. Pat dry.
- Apply a warm compress: Hold a warm, moist towel on the sore for 10 minutes several times daily to draw out fluids and increase circulation for faster healing.
- Use an antibiotic ointment: Dab on over-the-counter Neosporin or generic triple antibiotic cream to reduce bacteria and speed skin repair.
- Try tea tree oil: This essential oil’s natural antiseptic properties help ward off infection. Dilute with a carrier oil to avoid skin irritation.
- Reach for diaper rash cream: Zinc oxide paste like Desitin forms a protective barrier and dries out blisters.
- Let it breathe: Sleep without underwear or bottoms to expose sores to air overnight.
- Take a day off: If sores are raw, give your skin a chance to heal before your next ride. Cross train to maintain fitness.
Most importantly, resist the urge to pop blisters or pick scabs, which introduces bacteria and delays healing. Let sores drain on their own and scab over. With a little TLC, minor saddle sores should improve within a few days.
When to Seek Medical Help
See your doctor if saddle sores:
- Become extremely painful
- Are oozing pus
- Spread or multiply rapidly
- Develop red streaks radiating out from the sore
- Are accompanied by fever
- Don’t improve after a week of at-home treatment
These are warning signs of cellulitis, a serious bacterial skin infection that requires prompt medical treatment with antibiotics. Your doctor can also lance and drain large, painful boils so they heal more quickly. If sores recur frequently, you may need tests to rule out an underlying condition like a staph infection or diabetes that could be compromising your skin health.
Bonus: Seeking medical care for stubborn saddle sores gives you an opportunity to show your hardworking butt some love and appreciation. It’s carried you through countless miles and deserves some extra TLC now and then. With consistent saddle sores prevention and prompt treatment, you’ll be sitting pretty in no time. So go ahead: give that booty a pat. It’s earned it.
