If you’re going out for long rides, and you spend most of your time in the saddle, there is a chance that you’re going to experience saddle sores at some point in your riding life. Even when you ride in the best, most comfortable cycling shorts or bibs, your nether regions are continuously subject to heat, moisture, chafing, and pressure, all of which puts you at risk of developing saddle sores. And, to put it bluntly, saddle sores suck.
Fortunately, if you do end up getting saddles sores, there are several simple ways to treat them and, better yet, avoid them all together. Here’s exactly how to identify saddle sores, the best ways to treat them, and how you can prevent saddle sores from slowing you down in the first place.
The Most Common Causes of Saddle Sores
The term “saddle sore” can refer to several different specific conditions, but generally it means problems occurring in the area where your cycling shorts’ chamois contacts your body. They happen in this area because of ongoing pressure, friction or chafing between your saddle, your chamois, and your skin.
A common reason for these issues is wearing cycling shorts that don’t fit properly, causing the chamois and fabric to bunch up or shift around too much. This causes excess friction, which is exactly what cycling shorts are supposed to alleviate, and which can lead to saddle sores.
“You know you have a saddle sore when you have a tender spot that is usually raised, pink or red and in an area that rubs your saddle,” explains Kristi Angevine, M.D., former practicing gynecologist who now coaches physicians.
For most people, a saddle sore looks like a pimple or an ingrown hair, and essentially, it is the same thing: a bacteria-filled pore. In sensitive areas like in or on the back of your thighs or in your crotch, saddle sores can really hurt, making riding downright unpleasant.
How to Treat Saddle Sores
Once you get saddle sores, the best thing to do is to take a day or two off the bike to give delicate skin some time to heal without being subjected to more friction and sweat. Or at the very least, ride a different bike with a different saddle to change up the location of pressure points.
A day or two off is usually enough time to calm down the inflamed area, but to further speed the healing process, you can take a cool bath with Epsom salts.
Also, let your skin breathe as much as possible—whether that means wearing a skirt or kilt or sleeping in the buff. Finally, if the skin has been broken, apply a topical ointment or a warm compress.
Saddle sores are fairly easy to treat on an occasional basis, but if they’re recurring, you may have a problem. Think about what is going on. Is your saddle comfortable? Are your favorite bibs worn out or do they have a thread that’s scratching the wrong way? Have you gotten a bike fit recently? You may want to test out a new saddle or play with your seat height before heading to the doctor’s office.
Keep in mind that women and men deal with varying issues below the beltline when it comes to riding.
When to See a Doctor for Saddle Sores
There are three reasons to check in with your doctor. First, if your saddle sores keep coming back, you might want to talk to a dermatologist to see if your sensitive skin has an underlying problem.
Secondly, consult your doc if your saddle sore lasts for more than two weeks or is excruciatingly painful. There could be something else going on.
Last but not least, go to a doctor if your saddle sore gets infected. Saddle sores sometimes get infected if the skin is broken and bacteria get inside. Signs of infection include serious pain, pus, a fever, and chills; those symptoms might mean it’s time for antibiotics.
How to Prevent Saddle Sores
Why suffer if you don’t have to? The best way to deal with saddle sores is to prevent them from occurring in the first place. Think two key words: clean and dry.
That means that as soon as your ride is over, take off your cycling shorts and get cleaned up—hop in the shower if possible, or at least use a baby wipe to quickly wipe down your chamois region. Give the area some time to air out, or at the very least, make sure the underwear you don is dry. Then wash your shorts with the chamois inside out to get the pad super clean and completely dry between uses.
If you experience chafing during rides, try a friction-fighting chamois cream. But know that using a cream can trap bacteria; that means you need to be even more vigilant about dropping your pants and cleaning up immediately after your ride.
And finally, frequently adjust your riding position on you bike. Stand up out of the saddle once in a while or slide around to sit on different parts of your saddle. This will decrease the constant pressure on any one specific spot.
Other Ways to Help Prevent Saddle Sores
1. Lubricate
Chamois cream is designed to reduce friction between your skin and your shorts. You can rub some on the chamois itself as well as your skin for maximum protection.
2. Remove Hair
Do this at your own discretion. A close shave can often open the door for sore razor bumps, ingrown hairs, and infected follicles. If you’re prone to razor burn and infected bumps, try applying a light layer of antibiotic ointment like Neosporin to the area after shaving.
3. Add Glide
Riders with larger or close-set thighs may have issues with inner-thigh chafing, as the sides of the saddle rubs that sensitive skin raw. Triathletes (who are very prone to chafing since they jump right on the bike soaking wet from the water) often use anti-chafing gels like Lanacane, which are specifically designed to prevent chafing from skin rubbing on skin or skin rubbing on clothing, by forming a silky protective surface on the skin.
4. Switch Chamois
Like saddles, chamois comes in all shapes and sizes, and some may fit your behind better than others. You want a seamless chamois that stays put and doesn’t irritate your skin or cause hot spots when you ride. And never wear underwear with bike shorts; they’re meant to be worn commando.
Should a sore pop up, you can treat it yourself with a healing, protective ointment such as Doc’s Saddle Sore Ointment, which contains tea tree oil. Moleskin with an area cut out around the sore can also help keep pressure off the sore itself, so it’s less painful.
Molly writes about cycling, nutrition and training with an emphasis on bringing more women into sport. She's the author of nine books including the Shred Girls series and is the founder of Strong Girl Publishing. She co-hosts The Consummate Athlete Podcast and spends most of her free time biking and running on trails, occasionally joined by her mini-dachshund.
