How to Prevent and Treat Saddle Sore

Cycling has gotten complicated with all the gear and training methods flying around. As someone with extensive cycling experience, I learned everything there is to know about this topic. Today, I will share it all with you.

Dealing with Saddle Sores (The Stuff Nobody Talks About)

Let’s talk about something awkward. If you ride enough, eventually you’ll deal with saddle sores. It happens to everyone, from beginners to Tour de France riders. And yet nobody wants to discuss it.

I’m going to tell you what I wish someone had told me before I learned the hard way.

What Actually Causes Them

Saddle sores happen when friction, pressure, and bacteria combine in all the wrong ways. Specifically:

• Rubbing between your skin and saddle/shorts
• Sweat creating a bacteria-friendly environment
• Pressure on the same spots ride after ride
• Hair follicles getting irritated or infected

They range from mild chafing (annoying) to actual infected bumps (painful and potentially serious). The good news is most are preventable.

Prevention That Actually Works

Chamois cream. Use it. Every ride. It reduces friction dramatically. Apply it directly to your skin where you contact the saddle. Yes, it feels weird at first. You’ll get over it.

Good shorts. Cheap shorts with cheap pads cause problems. You don’t need $200 bibs, but you need something with a quality chamois. And never wear underwear under cycling shorts – that’s what causes the friction you’re trying to avoid.

Get out of wet kit immediately. Sitting around in sweaty shorts after a ride is asking for trouble. Shower as soon as possible. The bacteria that cause infected sores thrive in warm, moist environments.

Saddle fit. If your saddle doesn’t fit your anatomy, no amount of cream or expensive shorts will save you. Your sit bones should support your weight, not soft tissue. A saddle that works for your friend might be terrible for you.

When You Get One Anyway

Sometimes they happen despite doing everything right. Here’s how to deal:

For mild chafing: Take a day or two off the bike. Keep the area clean and dry. Apply a barrier cream or even diaper rash cream (zinc oxide works well).

For actual sores/bumps: Don’t ride through it – you’ll make it worse. Clean the area gently. Apply antibiotic ointment. Wear loose clothing. If it’s not improving in a few days or shows signs of serious infection (increasing redness, warmth, fever), see a doctor. Abscesses sometimes need to be drained.

And please, don’t pop them yourself. I know it’s tempting. It’s a bad idea.

The Saddle Question

A lot of saddle sores come down to bad saddle fit. Signs you might need a different saddle:

• Numbness in soft tissue areas
• Pain that’s consistent ride after ride in the same spot
• Sores that keep coming back

Consider getting a saddle pressure mapping done at a good bike shop. It shows exactly where the pressure is and helps find a saddle shape that works for your anatomy.

More padding isn’t always better. Sometimes a firmer saddle with the right shape is more comfortable than a cushy one that lets you sink in too far.

Building Tolerance

Your body does adapt. Early-season rides often cause more issues because your skin isn’t conditioned yet. Gradual increases in ride duration help. Don’t jump from 20-mile rides to a century without working up to it.

But there’s a difference between building tolerance and ignoring a real problem. If something hurts every ride, it’s not going to toughen up – it needs to be addressed.

The Honest Truth

Saddle sores are part of cycling. Even pros deal with them. The goal is minimizing frequency and severity through good hygiene, proper equipment, and not ignoring problems when they start.

And if you’re new to cycling and reading this – don’t let it scare you off. Most riders go years between issues once they figure out what works for them. It’s just about finding the right combination of saddle, shorts, and habits.