Dealing with a Sore Butt After Cycling
What Causes a Sore Butt from Cycling?
There are a few key culprits behind post-ride butt pain:
- Too much time spent sitting - Long hours in the saddle without breaks puts excessive pressure on your backside. This can restrict blood flow, causing numbness and soreness.
- Poor bike fit - If your seat height, fore/aft position, or tilt is off, it can create hot spots and uneven pressure points. This irritates the soft tissue and leads to chafing.
- Wrong saddle - A saddle that doesn't properly support your sit bones or has inadequate padding can cause discomfort during and after riding.
- Inappropriate shorts/padding - Thin, ill-fitting shorts without ample chamois padding allow too much friction and abrasion.
How to Treat a Sore Butt from Cycling
If you're dealing with a sore, tender tush after riding, here are some tips to ease the pain and help it heal:
- Apply a cold compress - Ice helps constrict blood vessels and reduces inflammation. Apply a cold pack wrapped in a towel for 10-15 minutes after riding.
- Use anti-inflammatory creams - Creams with anti-inflammatory ingredients like arnica, menthol, or capsaicin can provide soothing relief. Gently rub them onto sore areas.
- Sit in an Epsom salt bath - A warm bath infused with Epsom salt can work wonders for post-ride muscle soreness. The magnesium helps relax muscles and reduce swelling.
- Treat hot spots - Use moleskin, bandages or chamois cream on specific chafed or irritated spots for cushioning. Keep the area clean and dry.
- Adjust your bike fit - Visit your local bike shop and get a professional bike fitting to ensure your saddle height and fore/aft positions are optimized.
- Upgrade your saddle - Switch to a saddle designed for your riding style, flexible base, cutout, and ample padding to take pressure off sensitive areas.
- Use chamois cream - Apply chamois cream before and during rides to minimize friction and prevent chafing between your skin and shorts.
- Take regular breaks - Get off your saddle and walk around every 45-60 minutes during long rides to give your bum a break from the saddle.
With some minor adjustments and proper post-ride care, you can avoid excess saddle soreness and keep your backside comfortable on the bike. Don't endure an agonizing derrière - take steps to prevent and soothe saddle sores so you can enjoy cycling pain-free.
Here is my next post: Breaking the Stereotype: Why Cyclists are Not Elitist Snobs