Nothing hurts a cyclist more than a sore spot on the tush. This is especially true if you have been riding 50-100 miles a day for several days in a row. Some have described the pain as something between sitting on a golf ball and someone taking a nice swing with an ice pick to your bottom. It hurts! And every mile you ride hurts a little more. I should know since I have been fighting a bad case for a little while now. I've done some research though and have some secrets to pass along.
1. Make sure the saddle fits your bottom. We all have "sit bones" that should support our weight on the saddle. If the saddle is too big your inner thighs will rub against the saddle and you'll get a great rash and soreness where it hurts most. Most well respected bike shops will help to fit your bottom to the right saddle. It may take a few tries so be patient. The Specialized brand works for me and comes in various widths corresponding to how wide your sit bones are. For the most part try to avoid the cushy gel saddles since these compress over long distances and cause soreness of the bottom after feeling great for the first few miles.
2. Make sure the bike fits your body. If the bike is too big or too small or the saddle is too high or too low you may be a candidate for saddle sores. The reason is that part of your weight is going to be supported by the saddle but not all of your weight. If the saddle is too high your hips may rock back and forth causing friction and a possible fire where you rather not have it. If the saddle is not level you may be finding yourself riding either too far forward or too far back. In either case more friction and/or rubbing will occur than you want. Your local bike shop should be able to fit your bike to your body.
3. Wear the proper biking attire. By this I mean bicycle shorts or bibs that have a smooth chamois. Most of the popular brands such as Trek, Specialized, Pearl Izumi, etc. have seamless pads that provide comfort where you need it most. I'm not so sure about the discount brands so be sure to check out the chamios before you buy. Also do not put underwear between you and your chamios. This defeats the purpose of the smooth chamios and you may find that your underwear has a seam that gives you a wonderful sore spot. Go "commando" and you'll be happier.
4. Lube it up. Most saddle sores start out as small skin abrasions that then get infected. The best way to prevent abrasions is to lube up your inner thighs and soft tissues before you ride. Some of the products that I prefer are Chamios Buttr and Bag Balm. Chamois Buttr will work in most instances but if you already have a problem it might not be enough. Bag Balm is more viscuous and seems to soften and heal sore areas. Try some Bag Balm (originally made for sore cow udders) and you'll be smiling again. I have tried the baby balms like Desiden but found they smell a lot and did not heal the sores like Bag Balm. The only issue is you may have a problem finding Bag Balm at a local pharmacy. It's commonly available at feed stores or tack shops. I ordered mine online. I paid $3.95 for 10 ounces plus shipping.
5. Move around to keep the blood flowing. Once you start riding, don't be a couch potato on your bike saddle. Stand up or adjust your posterior frequently to keep the blood circulating and your bottom happy. Use natural situations to key your moves such as small inclines, stopping at intersections, rough pavement, etc. You'll become a stronger biker and your backside will bless you for it.
6. Keep it clean. After your ride all your bicycle gear goes in the wash. Your shorts, jersey, socks, bandana and gloves all get washed immediately. Take them out after the cycle and let them air dry. They'll be ready in the morning for the next ride. Now for your tush, it goes in the shower right after you start the washing machine. Use soap and water (not alchohol) to get everything clean. Dry and if you wish, use some bag balm on any hot spots. They'll be cooler in the a.m.
7. Other remedies. I have heard that Preparation H might help to deaden the pain but I have not tried this. Also it may be effective to use corn pads or moleskin as a way to get some relief of particularly troublesome spots. You may need to cut these in circles to cover the area in question. Make sure the pads are large enough so they don't curl up and create another irritating spot. I am also investigating a new product made by Bioracer called Reskin which is like a pad that you can wear between your bottom and the chamios. I'll have more details later.
Once you have a saddle sore do your best to keep it clean and medicated. An antibacterial soap might help and also try bag balm as it will keep air from the surface and lubricating the area will reduce the chance of friction inflaming it further.
jimthebiker
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