Sore Subject
Chances are you’ve experienced the discomfort of saddle sores. Here’s what to do about them.
By Kristen Arnold MS, RDN, CSSD
@kristenkarnold
Saddle sores are irritated bumps on or near the skin where you sit on your bike seat. They can range from tiny bumps on top or under the skin similar to small pimples, to boils or cysts which can grow in size quickly and can feel like a marble or larger mass under the skin. They are often filled with fluid such as puss and blood. (Icky, we know.) They can range from being uncomfortable to quite painful depending on size and location.
The most common causes of saddle sores are infected hair follicles, inflamed hair follicles (from an ingrown hair), and open skin caused by chafing. These causes are linked to several factors which can influence your risk for developing saddle sores.
Prevention
While a single factor may be the tipping point for you developing a saddle sore, it is likely the accumulation of several things. Lower your odds by following these tips.
Take the time to find a saddle that is right for you. Most bike shops carry a range of saddle brands, which often have a fitting system to figure out which size or style fits you best. I strongly encourage all individuals who were assigned female at birth to ride women’s saddles (for best anatomical fit) unless they are confident a men’s saddle works better for them.
Replace your saddle before it gets too old. As you ride and sit on your saddle for longer hours and more rides, the foam begins to become squishier, the rails bend and the body of the saddle becomes more flexible. Most saddles have a break-in period (like shoes), which make them more comfortable, and they also ware out like shoes and can cause pain and discomfort. Riding a bike with a saddle that is too broken down can cause sore spots on your groin in addition to injuries caused by suboptimal hip rotation and pedaling form.
Make sure your cycling shorts/bibs fit properly and are snug. A pair of cycling shorts that are too loose can cause skin friction and lead to abrasion, which leaves the skin open to pathogens. Do not wear underwear under your cycling shorts/bibs.
Wash your shorts/bibs after every ride. Bacteria can easily grow on or in the chamois or pad. Enough said.
Avoid standing or sitting around in your cycling shorts/bibs any more than what’s necessary. Post-ride, wash your nether region with a cloth and soap or baby wipes, change in to shorts or pants, and then chat with your friend over a recovery shake (or your recovery beverage of choice). 😊
If you don’t already, consider using a chamois cream. It is a thick cream—think diaper rash ointment—that typically includes antibacterial ingredients. It can prevent chafing, which causes abrasions and leaves the skin vulnerable to bacteria.
Treatment
Most often, saddle sores can be treated easily and will go away within a few days. But in some cases, they can worsen and even require medical treatment. If the bacterial infection spreads under the skin, you may need antibiotics. Let’s avoid that. Try one or all these methods if you develop a saddle sore.
Keep the affected area clean. Gently wash with a fragrance-free soap.
Take a few days off the bike to avoid further irritation.
When off the bike, wear loose fitting bottoms and avoid undergarments which put pressure on the saddle sore area.
Soak in an epsom salt bath for 10 or more minutes, making sure the area is submerged in the water and the salts are dissolved. This bath will dry out the area and break up any fluid in the sore. But skip it if you have any open sores.
Apply antibacterial cream if the sore is open to promote healing.
Most cyclists have experienced saddle sores at some point and you can likely find a sympathetic buddy to commiserate. Rest assured, they are treatable, and with some simple steps you avoid them all together.
Kristen Arnold MS, RDN, CSSD is a registered dietitian with a private practice specializing in sports nutrition for women, a cycling coach with Source Endurance LLC, and a national-level road racer with Wolfpack p/b Jakroo. She is passionate about enhancing the performance of women through food and activity as well as riding all kinds of bikes.
