Cycling, whether it's commuting to work, participating in races, or going out for a leisurely ride, is a great way to stay active and healthy. As a cycling enthusiast, you know that nothing beats the feeling of the wind in your hair and the open road ahead. However, this exhilaration can be cut short by something as simple as a sore.
Cycling for long hours or on rough terrain can be tough on your body, especially your bottom. Saddle sores and sore bums are some of the most common problems that cyclists face, annoying, time-consuming, and painful for both amateur and professional bikers, making it difficult to ride with ease. In this post, we will explore the common causes of saddle sores and sore bums, and offer a few tips and tricks that will help prevent and treat them.
What are Sore Bums and Saddle Sores?
Sore bums are a general term used to describe aching or discomfort in the buttocks, thighs, or perineum while cycling. This condition is caused by pressure and friction between your body and the bike seat. Sore bums can be mild or severe, depending on the duration, intensity, and terrain of your cycling. The symptoms of sore bums include numbness, tingling, burning, and soreness. Sore bums can also cause skin irritation and make cycling less enjoyable.
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Saddle sores are painful bumps or blisters that develop on the skin in your groin area after long hours of cycling. This condition is caused by friction, pressure, and sweat trapped between your skin, cycling shorts, and the bike seat. Saddle sores can be mild or severe, causing discomfort and pain even after you get off your bike. The symptoms of saddle sores include redness, swelling, tenderness, and sometimes pus or bleeding. Saddle sores can also lead to infections and make cycling unbearable.
What Causes Sore Bums and Saddle Sores?
Saddle sores and sore bums can be caused by several factors.
Friction:
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The most common cause of saddle sores and sore bums is friction. When skin rubs against clothes or saddles repeatedly, it can cause irritation, redness, and even abrasion, leading to folliculitis, which is an infection of the hair follicles that results in painful bumps or sores. To overcome this problem, make sure you find the right size of saddle. An ill-fitting saddle will create additional friction, which will lead to sores. Furthermore, consider investing in cycling shorts that feature chamois padding.
Poor Personal Hygiene:
Saddle sores and sore bums can also stem from poor personal hygiene, particularly when cyclists fail to clean and dry the skin before and after a trip. For instance, synthetic fibers like polyester absorb sweat, leaving your skin wet and susceptible to infection. The accumulation of sweat, bacteria, and grime can cause soreness and saddle sores. Therefore, ensure you clean your skin thoroughly before and after cycling using mild soap and water. It is equally important to dry your skin thoroughly.
Infections and Blockages:
Ingrown hairs and blocked pores also lead to saddle sores and sore bums. In some cases, a pre-existing herpes virus can be activated, leading to a condition known as Molluscum contagiosum, which creates painful bumps on the skin. Also, consider the material of your shorts. Cotton ones can be abrasive, leading to the production of excess sweat.
To prevent such blockages from occurring, take a shower or soak in a warm bath after cycling. Hold a warm compress on any infected or painful boils for about 10 minutes to help in healing the condition. Reconsidering the material of your shorts and seeking medical attention at the earliest sign of an infection can also reduce your chances of developing sores.
Poor Posture:
Cyclists may also be affected by saddle sores and sore bums as a result of poor posture, as they put more weight on their saddle, leading to pressure sores. To avoid these, ensure your bike seat is at the right height, and adjust its position when leaning forward or backward. When cycling on bumpy roads, consider standing on the pedals to reduce the pressure on your seat.
Overworking:
Lastly, overworking your saddle could cause you some serious discomfort. If you're cycling long-distance regularly, you could be putting in too much time on your bike leading to sores and sore bums, which could be frustrating. Overworking your saddle could result in severe or deep ulceration. You can try taking a break from cycling and allowing your saddle a chance to heal. Alternatively, you can shift to a shorter, less stressful ride to give your skin time to heal.
Other contributing factors include long hours on the bike, overuse of chamois cream, and gender-specific cycling shorts.
How to Prevent Sore Bums and Saddle Sores?
Preventing saddle sores and sore bums is crucial in maintaining your cycling performance and health. Here are some proactive steps to ensure saddle sores and sore bums don't derail your cycling experience.
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Choose the right saddle: Make sure your bike saddle fits your sitting bones and is the appropriate size and shape for your cycling style.
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Wear the right cycling shorts: Invest in high-quality cycling shorts with chamois pads to reduce friction and sweat between your skin and the bike seat.
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Keep your skin clean and dry: Shower before and after cycling, and use talcum powder or anti-chafing cream to keep your skin dry and prevent friction.
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Change your position frequently: Stand up or shift your weight while cycling to relieve pressure on your buttocks, thighs, and perineum.
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Use a gel or cushion: Place a gel or cushion pad on your bike seat to absorb shocks and pressure and reduce friction and chafing.
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Stretch and massage: Stretch your legs and lower back before and after cycling, and massage sore areas to improve circulation and relieve tension.
How to Treat Sore Bums and Saddle Sores?
If you already have saddle sores or sore bums, the following are a few treatment tips that can rid infections and promote faster healing.
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Rest: Take a break from cycling and allow your skin to heal and recover.
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Apply a warm compress: Use a warm compress or hot towel to reduce redness, swelling, and pain.
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Clean and disinfect: Wash your skin with mild soap and water, and apply antiseptic cream or ointment to prevent infections.
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Avoid tight clothing: Wear loose-fitting clothing that won't rub against or irritate your skin.
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See a doctor: If your saddle sores or sore bums persist or get worse, see a doctor for medical advice and treatment.
As a cycling enthusiast, you take pride in pushing your limits and experiencing the beauty of the outdoors. However, ignoring the signs of saddle sores and sore bums can put a damper on your cycling experience. Take the necessary precautions to prevent and treat these infections, and always seek medical attention if symptoms persist. Remember, cycling is an art form, and you should always be comfortable while enjoying the ride.
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