How to Solve
Saddle Sores
By Fred Matheny for
www.RoadBikeRider.com
A saddle sore can ruin a
ride. Even a tiny zit can begin to feel like you’re
perched on a golf ball. Nearly as painful are crotch
abrasions caused by shorts that bunch or have an
irritating seam.
Even the pros, hardened
by thousands of miles in the saddle, fall victim to
what cycling author Arnie Baker, M.D., calls “crotchitis.”
Fabled tough guys like Eddy Merckx and Sean Kelly
had to abandon races when the pain became too great.
Most medical experts say
that saddle sores are actually boils caused by skin
bacteria that invade surface abrasions. Remedies
have come a long way from the era when riders would
put slabs of raw steak in their shorts to cushion
the abraded area.
Of course, avoiding
saddle sores is better than curing them (or ruining
a good sirloin). Here’s how:
-
Improve your
bike fit. If your seat is too high, your
hips rock on each pedal stroke and strum your
soft tissue across the nose of the saddle. The
result is irritated skin and a greater chance of
infection. Especially if you suffer from chronic
saddle sores, have your position checked by an
experienced coach or knowledgeable bike shop
person.
-
Stand
frequently. Doing so takes pressure off
your crotch and restores circulation. Get in the
habit of standing for 15-20 seconds every few
minutes. Use natural opportunities such as short
hills, rough pavement or accelerating from stop
signs. Stand and stretch when you’re at the back
of a paceline or group.
-
Move on the
saddle. Sit mostly toward the rear where
your sit bones get maximum support and take
pressure off your crotch. But also move farther
back on seated climbs, and more to the middle
when bending low to make good time. Each shift
relieves pressure points.
-
Choose a
smooth chamois. Look for shorts with a
one-piece liner or one that’s sewn with flat
seams. It may take experimenting with shorts
brands or chamois types to find the model that
works best. Women often do better with shorts
designed specifically for their anatomy and that
have a liner with no center seam. See the
RoadBikeRider.com article, "How
to Choose Cycling Shorts."
-
Select a
supportive seat. Saddle choice is
crucial. Excessively wide saddles rub your inner
thighs. Narrow saddles don’t provide enough
support for your sit bones -- your weight is
borne by soft tissue that can quickly become
bruised and irritated. Thickly padded saddles
can press upward between your sit bones, causing
uncomfortable numbing pressure. The best choice
for any individual rider can only be found
through trial and error. Hopefully, your bike
shop will have a saddle test-ride program or
liberal trade-in policy. See the
RoadBikeRider.com article, "How
to Find a Safe Saddle."
-
Lube to reduce
friction. To prevent the chamois from
abrading skin, apply lubrication before each
ride. Try a commercial product such as Chamois
BUTT’r or Bag Balm, or simply a light coating of
petroleum jelly. Apply a dab the size of a
nickel to your crotch before putting on your
shorts.
-
Keep clean.
Always wear clean shorts for each ride.
If you seem susceptible to saddle sores, you may
find it helpful to wash your crotch with
antibacterial soap and warm water before lubing
up. Dry your skin well first.
-
Strip quick.
After a ride, get out of your sweaty, germy
shorts as soon as possible. The environment down
there breeds bacteria and encourages them to
enter abraded skin. Then shower or clean up with
soap and water. Dry well and put on
loose-fitting clothing that allows your skin to
breathe. For underwear, try boxer shorts. The
tight leg bands of briefs cut across the
junction of your glutes and hamstrings, right
where many saddle sores develop.
-
Sleep in the
buff. It keeps your crotch dry and free
of clothing contact for as long as you’re in
bed.
If You Get a Saddle Sore
-
Medicate it.
Besides keeping it clean, treat it with an
over-the-counter acne gel containing 10% benzoyl
peroxide. Perhaps even more effective is the
topical prescription product called Emgel
(erythromycin). If a sore is getting out of
control, ask your doctor about a course of oral
antibiotics.
-
Rest it.
As you medicate a troublesome sore, take some
time off the bike to help it heal. It’s far
better to lose three days now than a week or
more after infection sets in. If you continue to
ride on an open sore it may eventually form a
cyst that requires surgery.
If You Must Continue Riding
Sometimes you can’t take
time off. For instance, you may be on a tour or at a
cycling camp.
-
Change your
shorts or saddle. Your problems are
probably isolated in one small area -- a boil or
abrasion. Changing your saddle and/or shorts can
reduce pressure on the sore and lessen pain.
-
Use a heavier
lube. If you’re getting irritated, apply
extra lube or switch to a more viscous one. Many
long-distance riders swear by Bag Balm, which
was originally made for sore cow udders but is
now available in most pharmacies.
-
Numb it.
OTC pain reducers and anti-inflammatories, such
as ibuprofen, can help. In extreme cases, pro
team physicians will use a topical anesthetic on
riders so they can finish a stage race. It’s not
recommended for recreational riders because when
you’re numb, you can ride yourself into greater
damage.
-
Try
Preparation H ointment. No, not for
that reason. Prep H works on saddle sores
because it shrinks swollen tissue and soothes
pain. Apply it five minutes before slathering on
your chamois cream and putting on your shorts.
Also try a dab on sores after rides to dull
discomfort.
-
Have a donut.
In the foot-care section of drug stores, you'll
find donut-shaped foam pads in several
diameters. They're made for corns but can help
you ride more comfortably with a saddle sore,
too. Simply place it with the sore in the center
of the cutout to relieve direct pressure. The
adhesive backing will keep it in place.
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