Saddle Sore?

This might be a delicate topic but hey... Apparently it is not unusual! Saddle soreness makes many people think they can't cycle.

And to be honest I took that as an excuse for a long time.

OK, I admit, I get some saddle problems every now and then, but I don't give up! Millions of other cyclists have solved these problems and so: what do they know that I don't know? What can I do to prevent saddle soreness?

After a bit of surfing I found something that may be worth sharing so here take a list of remedies against... Well... Bum pain!

1. Stand up! Sitting for long hours on a saddle usually means reduced blood flow, reduced ventilation, and perhaps sweat on your nether parts. Your butt would be sore if you were sitting on a lawn chair! So do your butt a favour. Stand on the pedals now and then to take the pressure off.

You can stand while coasting down any little hill. You can stand while climbing a hill. You can stand and pedal even if there is no hill. And, of course, you can stop the bike and stand up to rest. But do stand up to let some blood and air circulate! It really helps, it's easy, and it's free! (Can't stand up? At least slide forward or backward on your saddle, to change the pressure points.)

2. Tilt up Or down. That is, adjust the tilt of your saddle. Changing saddle tilt is an easy, one or two wrench job. Adjust so the widest part of your saddle supports your weight mostly on your two "sit bones" or ischial tuberosities, the ones that hold you up if you sit on the corner of a desk. If your saddle is tilted too far back, it can put pressure on soft tissue at the front. But be careful - if you tilt it too far forward, you can find yourself sliding off the saddle, and resisting that with excess pressure on your hands. For most people, the top of the saddle should be roughly level, but experiment to see what works for you. A small change can make a big difference!

3. Grease up Some saddle soreness comes not from pressure on the wrong bits, but from chafing. Some riders apply skin creams, or petroleum jelly, or medicated ointments, or baby powder to reduce friction. Some even like cornstarch - it's slippery and it's organic! But if chafing is part of your problem, lubrication means less friction and less hurting.

4. Change your underwear But not the way Mom meant it. Instead, try a different style underwear. If you're wearing cotton skivvies with thick seams, you'll end with four layers of folded cotton right at the highest pressure points. Those lumps hurt! If nothing else, at least consider some thin styles with minimal seams. But see #5, below.

5. Adjust your bike Are you sure your bike is fitting you right? If your saddle is too high, it may make your hips rock side to side to reach the pedals. That can cause chafing. If your handlebars are too high or too close, you can be sitting too far upright, and putting extra weight on the saddle. Remember, you want your weight balanced between your pedals, your hands and your butt. If necessary, stop in at your bike shop to have them check and adjust your bike fit.

Other suggestions might be "Lose weight" or "Choose the right saddle!" but we'll talk about these at another time!

#Soreness #Bike #Pain #Remedies #Equipment