Cycling is a great way to stay fit and healthy, but the long hours spent on the bike can take their toll. If you’re not careful, it can soon start to hurt down there.
But don’t worry! You don’t have to stop cycling just because your bum hurts – here are some simple ways to make sure that it doesn’t keep you off your bike as well as some tips for prevention too:
| Takeaways |
|---|
| Treat soreness and injuries associated with cycling by understanding the causes and prevention methods. |
| Proper bike setup and positioning can improve comfort while riding. |
| Clean and properly fitting cycling shorts can prevent saddle sores. |
| Taking breaks during long rides can help prevent saddle sores. |
| If you develop a saddle sore, it is essential to keep the area clean and dry and use over-the-counter creams to reduce pain and inflammation. |
Pain On The Saddle
A sore bum is a common complaint among cyclists. The pain can be in the buttocks, on the back of the thigh or in the lower abdomen.
The cause is pressure on soft tissue from long periods of sitting with poor saddle fit or incorrect handlebar position.
To avoid this problem, ensure that your saddle height and angle are correct for you. If necessary, change your bike seat to a different model (it’s okay if it’s not “the right one”).
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Get Your Saddle Height Right
If you spend a lot of time on the bike, it’s a good idea to keep an eye on your saddle height. Your seat height is the distance between the bottom bracket and the top of your saddle.
The best position for comfort and efficiency is when your leg is almost straight when pedalling, so set your seat height so that you can reach this position.
If it turns out that you’ve been riding with too low or high a saddle height, changing it is easy enough: just adjust either the seat post or its clamps (which will hold it securely in place) until you find a comfortable setting.
Invest In A Good Pair Of Cycling Shorts
One of the most important things to keep in mind when buying cycling shorts is that they’re a lot different than regular underwear.
They have to be made of breathable material and designed with an anti-bacterial lining and chamois pad, depending on how much padding you want. The most important thing is that your shorts fit well and feel good on your body.
Some brands offer women’s specific shorts, which are more form fitting than mens’ models. If you’re a woman who wants more coverage or less compression in their cycling gear, this might be the route for you!
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Check Your Cleat Position
The first step is to check your cleat position. This can be done by looking down at the bottom of your shoe, where you’ll find two small metal plates embedded in it.
The plate closest to the toe is called the “toe clip”, and it should be flush with the front of your heel.
The second plate which sits further back is called a “cleat” and controls how far forward or backward you are clipped into the pedal. If either one isn’t aligned correctly, then your pedaling technique will suffer as a result!
To adjust them:
Look closely at which way they appear to be facing; they should both be pointing towards each other (not away from one another)
Choose Your Chamois Carefully
If you’re planning on riding longer distances, choosing a chamois that’s comfortable and supportive is important. The material in the chamois should be breathable, moisture wicking and stretchy.
Your cycling shorts can also come with an insert called a “gel pad.” Gels pads come in different shapes and sizes so it’s important to find one that fits your bum best before buying them.
The gel will help reduce saddle pain by absorbing some of the pressure from sitting on your bicycle seat for hours at a time.
Once you’ve chosen the right type of pad for your body shape, there are several other factors to consider when selecting cycling shorts:
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Use A Chamois Cream
Chamois cream is a lubricant that helps reduce chafing and makes the skin softer. It’s often used by cyclists, but can also be used in other areas of the body such as thighs and underarms.
It works well to treat sore bums from cycling because it reduces friction and protects you against rashes caused by chafing.
Take Extra Care Of Your Skin
Use a good quality moisturiser. Moisturisers are a great way to keep your skin feeling soft and hydrated, as well as protecting it from the elements. Look for ones with ingredients such as aloe vera, oils or shea butter that help soothe and heal sensitive skin.
Use a good quality body wash. Shower gels are also great for keeping your skin soft and supple by removing dirt and grime from the day before you go to bed, so don’t just settle for any old shower gel – look for ones containing natural oils like coconut oil or almond oil which will nourish your skin while you wash away dirt from day-to-day life!
Use a good quality shower gel. A good exfoliating scrub can help get rid of dead cells on the surface of our bodies which can make us more prone to infection (and therefore increase soreness) but also prevent sores developing in those areas where there is friction between clothing material and our own bodies (such as between thighs).
Try using an anti-perspirant after showering so there is less moisture on these areas when they rub against each other during cycling sessions; this should reduce friction between fabrics leading up towards sores appearing!
If you want to improve your cycling form and get the most out of your workout, it’s essential to activate your glutes. Check out our guide on how to activate glutes while cycling to learn more about the importance of glute activation.
Wear Proper Underwear Under Your Cycling Shorts, If Any At All
In order to prevent chafing, it’s important that you wear the proper underwear under your cycling shorts.
If you are wearing cycling shorts, make sure that they are the right size for your body and that they cover all of the areas where skin will come into contact with the bike seat.
Cycling shorts also need to be made from a material that is breathable and does not trap moisture between them and your skin.
If you’re not wearing cycling shorts but instead simply going for a ride in some other kind of clothing (jeans or athletic tights), then it’s best to wear briefs under those items as well and make sure those briefs are made from a breathable material like cotton or polyester!
Keep Kids Hydrated On Long Rides
Kids need to drink more than adults. It’s not just because they’re kids and therefore smaller (although that’s a factor), but also because their bodies are more active and thus more dependent on water to carry out basic bodily functions.
As with any physical activity, you should encourage your child to drink before, during, and after a ride. You can set reminders for yourself in the app or on your phone so that you don’t forget either!
Additionally, kids should be drinking even more when it is hot outside. They can get dehydrated much faster than adults do especially if they have been playing hard at school before getting on their bikes/scooters then heading out for longer rides than usual–so remind them constantly about staying hydrated throughout the day!
This will help prevent accidents from happening due to dehydration; plus it’ll keep things fun instead of feeling like an obligation!
Staying within a healthy heart rate range is essential for a successful and safe cycling workout. Our experts compiled tips and tricks on how to lower heart rate while cycling to help you stay within the right zone and reach your fitness goals.
Avoid Sitting Around Between Rides
One of the most important things you can do after a long ride is to avoid sitting around for too long in between rides.
This can be especially challenging if you have an office job, as it’s easy to fall into a pattern of working all day, coming home and sitting on the couch before going to sleep.
It’s important to break that cycle by making sure you’re constantly moving around during your off-hours and incorporating other forms of exercise into your daily routine (like walking or cycling).
It will also help if you use a foam roller while watching TV or listening to music at night, which can help massage out any soreness in time for the next day’s ride.
A compression bandage can also be helpful in promoting blood flow throughout the body and speed up healing time.
Tips for Avoiding Sitting Between Rides
| Tips | Description |
|---|---|
| Stretching | Stretching after a ride can help reduce tension and soreness in the muscles, promoting recovery and reducing the risk of injury. |
| Active Recovery | Engage in activities like walking or swimming to promote blood flow and help remove lactic acid build-up from the muscles. |
| Compression Wear | Wearing compression socks or other compression garments can help improve circulation, reduce swelling, and speed up recovery. |
| Stay Hydrated | Drinking plenty of water can help flush out toxins and reduce muscle soreness. |
| Light Exercise | Engage in light exercise like yoga, Pilates, or foam rolling to encourage muscle recovery and reduce muscle soreness. |
Look After Yourself More Generally
While the tips above are good ways to treat a sore bum, they are also useful for general health.
Eat a healthy diet that includes plenty of fruits and vegetables, lean meat and fish, nuts and seeds (like hemp seeds), eggs and dairy products.
Get plenty of sleep every night by going to bed at the same time each night, using blackout curtains in your bedroom if necessary so you don’t get distracted by outside light sources while sleeping.
Do some exercise every day even if it’s just walking around the block during lunch break at work or after dinner with family members who live close by.
It’s important not just because it keeps your body fit but also because exercise releases endorphins which help elevate moods like stress or depression which can lead to poor eating habits as well as other unhealthy lifestyle choices like smoking cigarettes or drinking too much alcohol (alcoholism).
Drink plenty of water throughout the day instead of sugary drinks like soda pop since these contribute towards weight gain due to their high calorie content compared with plain water which has zero calories per glassful
Get A Sports Massage
If you’re a cyclist, it’s time to sit down with a super-friendly sports massage expert. In fact, it’s time to do that no matter what kind of athlete you are sports massage is one of the most effective ways to treat sore muscles after exercise.
It can also help with muscle recovery and injury prevention (as well as much more). Here are some reasons why:
Sports massage helps with mental health. “If someone is feeling stressed or anxious before they start working out,” says Dr. O’Connor, “a sports massage can relax them and put them in a better mood.”
Sports massage can help with flexibility issues—like tight hamstrings from spending too much time sitting at desks all day!
Benefits of Sports Massage for Cyclists
| Benefits | Description |
|---|---|
| Reduced Muscle Tension | Sports massage can help reduce muscle tension and stiffness after exercise. |
| Improved Circulation | Massage can improve blood flow to the muscles, promoting healing and reducing muscle soreness. |
| Increased Range of Motion | Regular massage can help improve flexibility and range of motion in the muscles, reducing the risk of injury. |
| Enhanced Recovery | Sports massage can help speed up the recovery process after a workout, allowing cyclists to train harder and more often. |
| Stress Relief | A sports massage can help reduce stress and promote relaxation, benefiting both physical and mental health. |
Conclusion
We hope that this article has given you some ideas on how to treat a sore bum from cycling. Remember, it’s not just about the saddle.
It’s also important to consider your cleat position, the type of shorts you wear underneath and chamois cream as well. In addition, always drink plenty of water before heading out on a ride so your body stays hydrated throughout the day.
And remember: if all else fails then get yourself down to a sports massage therapist who knows exactly what they’re doing!
Further Reading
Here are some additional resources to help you learn more about treating soreness and injuries associated with cycling:
Are you sitting comfortably?: This article from British Cycling provides tips for improving comfort while riding, including bike setup and positioning.
Avoid a Sore Butt When Cycling: This guide from Average Joe Cyclist provides tips for preventing saddle sores and keeping your bum comfortable while cycling.
How to Avoid and Treat Saddle Sores: This article from Bike Radar provides information on preventing and treating saddle sores, as well as tips for keeping your cycling shorts clean and hygienic.
FAQs
What causes saddle sores?
Saddle sores are caused by friction between your skin and your bike seat. This can lead to small cuts or abrasions that become infected and can cause pain and discomfort.
How can I prevent saddle sores?
There are several ways to prevent saddle sores, including wearing clean and properly fitting cycling shorts, using chamois cream or other lubricants, and taking regular breaks during long rides.
How do I treat saddle sores?
If you develop a saddle sore, it’s important to clean the affected area and keep it dry. You can use over-the-counter creams to help reduce pain and inflammation, and avoid riding until the sore has healed.
How do I know if my bike seat is the right size?
Your bike seat should be the right size for your body and your riding style. You should be able to sit comfortably on the seat with your hips level and your weight evenly distributed. If you experience pain or discomfort while riding, you may need to adjust your seat height or position.
How often should I clean my cycling shorts?
It’s important to clean your cycling shorts after every ride to prevent the buildup of bacteria and other nasty germs. Make sure to follow the care instructions on the label to keep your shorts in good condition for longer.
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