Saddle sores are a common problem for cyclists, caused by chafing, friction, and pressure in the areas where the body contacts the saddle, most commonly around the perineum and inner thighs. Preventing saddle sores involves improving comfort, reducing friction, and maintaining good hygiene during cycling.
Here are several ways I prevent saddle sores as a bike racer:
Choose the Right Saddle
- Proper fit: Make sure your saddle fits your body properly. A saddle that’s too narrow or too wide can create excessive pressure on sensitive areas. Some bike shops offer saddle fitting services to ensure you’re using the best saddle for your body type and riding style.
- Padded saddle: For those who are prone to saddle sores, a saddle with some padding (but not overly soft) can reduce pressure points.
- Saddle position: Ensure your saddle is correctly positioned. If the saddle is too high, too low, or tilted at the wrong angle, it can cause chafing or unnecessary pressure. Consider getting a professional fitting.
Wear Proper Cycling Shorts
- Padded cycling shorts: Bib Shorts, aka cycling-specific shorts with a chamois (padding) are designed to wick away moisture, reduce friction, and provide cushioning. Always wear a pair of cycling shorts with a built-in chamois, as regular underwear can increase the risk of saddle sores. Bib Shorts can get expensive, and its easy to want to get the cheap ones, but from personal experience, I can tell you, go for something at-least mid range ($100+)
- Seamless design: Look for shorts with flat seams or no seams where they touch your skin to avoid chafing.
- Tight-fitting shorts: Make sure the shorts fit snugly but are not too tight. Loose-fitting shorts can bunch up and cause additional friction, leading to saddle sores. DON'T WEAR UNDERWEAR WITH BIB SHORTS!
Use Chamois Cream
- Lubricate key areas: Chamois creams or anti-chafing balms are designed to reduce friction and create a smooth surface between your skin and the chamois.
- Chamois cream on the chamois: Apply the creme directly to the chamois pad and rub it in. This makes sure the padding is lubricated effectively, not just your skin. The pad can absorb the creme and make it insufficient after a short ride.
- Avoid petroleum-based creams: Petroleum jelly can clog pores and cause skin irritation. Instead, opt for a chamois cream specifically made for cyclists.
Practice Good Hygiene
- Shower before and after cycling: Keeping the area clean can help prevent irritation and infection. Showering with FIGHT SOAP after a ride removes sweat, bacteria, and grime that can contribute to skin issues.
- Let the soap dwell: We have a whole blog about this HERE. Lather up with the shower off and let the soap dwell. This allows the All-Natural Active Ingredients in FIGHT SOAP to go to work. 1-2 minutes is plenty.
- Dry thoroughly: After showering, ensure the area is completely dry. Moisture can exacerbate irritation and increase the risk of saddle sores.
- Change out of sweaty clothes promptly: Avoid leaving wet, sweaty clothing on for long periods after cycling, as it can cause skin irritation and promote the growth of bacteria or fungi.
Maintain Clean and Dry Equipment
- Clean your bike: Sweat, grime, and dirt can accumulate on your saddle and cause irritation. Clean your saddle regularly to ensure it stays comfortable and free from debris.
- Keep your chamois clean: Wash your bib shorts after every ride to ensure the chamois is clean and free from bacteria. GEAR SPRAY is a great option if you cant get you kit in the wash right away, like when you are on a cycling trip for multiple days. Avoid fabric softeners and distilled white vinegar, which can break down the lycra material and reduce the effectiveness of the padding.
- WASH BOOSTERS: I have been having really good luck with OXY CLEAN odor buster powder. I add a little scoop when I wash my kit, and it has been coming out smelling clean and feeling nice. I have incredibly sensitive skin and have not noticed any allergy issues with the OXY CLEAN.
Check Your Riding Position
- Proper bike fit: A bike that is too big or too small can force you into an improper riding position, which can create uneven pressure on the saddle and increase friction. A professional bike fitting can help ensure your bike is set up correctly for your body. Hight saddle heights are a main culprit here! Especially if you get saddle sores on just one side.
- Posture: Maintaining good posture while cycling helps evenly distribute your weight on the saddle, reducing the likelihood of excessive pressure in certain areas.
Increase Riding Time Gradually
- Build up mileage slowly: If you're new to cycling or increasing your training load, do it gradually. Prolonged hours in the saddle without proper adaptation can increase the risk of saddle sores. Start with shorter rides and build up your endurance over time.
- Rest and recovery: Give your body time to recover, especially after long rides. Overuse can exacerbate chafing and irritation.
Take Care of Your Skin
- Inspect your skin: Before and after long rides, inspect the areas where saddle sores are most likely to develop. If you notice any redness or irritation, take extra precautions, such as using additional chamois cream or avoiding longer rides until the irritation subsides.
- Shaving: Shaving or waxing downstairs can create an irritation (or cavity from waxing) at the hair follicle that will allow bacteria to get in and create saddle sores and infections. Hair can act as a barrier between the skin and chamois pad, helping prevent saddle sores. If you do shave or wax, wait 24-48 hours before doing a longer ride.
- Allow skin to heal: If you do develop saddle sores, it's important to allow the affected areas to heal properly. Rest from cycling if necessary and apply soothing ointments like aloe vera (Tattoo Wash 2.0 is a great soap option for this) or antibiotic creams to help with healing.
By combining these strategies—proper saddle selection, good hygiene, the right clothing, and gradual conditioning—you can significantly reduce the risk of developing saddle sores. If a saddle sore does develop, addressing it early with rest, appropriate creams, and better preventative measures will help avoid a recurrence.