Prevent saddle pain: how to ride without pain? In 5 steps
Saddle pain is not part of cycling. During your first few rides, you may experience slight sensitivity, but persistent pain is almost always avoidable. With the right cycling shorts, a suitable saddle, correct adjustment, and good hygiene, it is entirely possible to ride comfortably.
In this guide, we explain the steps you can take to prevent saddle pain.
Written by: Hanna Stevens | January 12, 2025 | Reading time: 4 minutes
More about the author: Hanna Stevens
Hanna is an avid cyclist who loves exploring new routes and sharing her experiences to inspire others to get on their bikes more often.
Key findings
- Pain during bowel movements is not normal and can almost always be resolved.
- Good cycling shorts and a suitable saddle make all the difference.
- Small adjustments to settings and hygiene have a major impact.
Table of contents
Why does it hurt to go to the bathroom?
Step 1: Start with the right cycling shorts
Step 2: How to choose the right saddle for your body?
Step 3: How important is it to have your bike properly adjusted?
Step 4: Why is hygiene so important?
Step 5: How does pedaling technique help prevent pain?
How can saddle pain be prevented in the long term?
Why does it hurt to go to the bathroom?
Saddle pain usually results from a combination of pressure, friction, and poor support. Simply put: you are not properly supported, something is rubbing, or your body is not used to it yet.
The three main causes are:
- ill-fitting cycling shorts (or poor-quality chamois)
- a saddle that does not fit your body type
- a poorly adjusted bicycle
Step 1: Start with the right cycling shorts
A good pair of cycling shorts prevents most problems. This may seem exaggerated, but it's true. The chamois is more important than the shorts themselves.
High-quality chamois leather:
- is composed of several layers of foam (multi-density)
- is anatomically formed
- effectively wicks away moisture
- often has antibacterial treatment
Cheap skins are usually made from a single block of foam. They provide poor cushioning, remain damp, and cause irritation more quickly. This is particularly noticeable during longer outings.
How tight should cycling shorts be?
Tight. Very tight. Cycling shorts that are too loose cause the chamois pad to move around, and movement causes friction. Friction causes pain.
Also pay attention to the difference between men's and women's cycling shorts. The chamois are designed differently because the pressure points are not the same. This isn't just marketing: the difference is really noticeable.
Step 2: How to choose the right saddle for your body?
Not all saddles are suitable for everyone. It depends on your anatomy, not your experience. The width and shape of the saddle must match your sit bones (pelvic bones).
How to measure your sit bones at home?
- Place a piece of corrugated cardboard on a hard chair.
- Sit on it and lean forward slightly, as if you were riding a bike.
- Stand up and mark the two visible footprints.
- Measure the distance between the centers
For MTB, we generally add about 20 mm to this measurement. This often corresponds to the ideal saddle width.
Which saddle shape is right for you?
- Saddle too narrow: pressure on soft tissue → pain and numbness
- Saddle too wide: chafing in the groin area
- Flat saddle: for stable and flexible cyclists
- More rounded saddle: for those who move around more on the saddle
Saddles with a central opening or split nose reduce pressure on the perineum and improve blood circulation. Softer is not always better: a saddle that is too soft will deform and cause more friction.
Step 3: How important is it to have your bike properly adjusted?
It is crucial. Even the best saddle will not work if it is poorly positioned.
What is the correct saddle height?
A simple test is the heel method:
- sit on the bike
- place your heel on the pedal in the down position
- your leg should be almost completely straight
With the front of your foot on the pedal, your knee should be slightly bent. A saddle that is too high causes the pelvis to rock, while one that is too low increases pressure and reduces efficiency.
How do I adjust the saddle angle?
Always start with a horizontal saddle.
- nose up: increased pressure on soft tissue
- nose down: you slide forward and overload your arms
A very slight downward tilt can help, but use it sparingly.
What is the correct saddle position?
When the pedals are horizontal, the front of your knee should be approximately above the pedal axle. This is not an exact science, but it is a good starting point.
Step 4: Why is hygiene so important?
Saddle pain is not only related to pressure, but also to skin irritation. Bacteria play a major role in this process.
What should you do after each outing?
- Remove your shorts immediately.
- take a shower as soon as possible
- Carefully clean the contact area.
- Wash your cycling shorts after every ride.
A damp chamois leather against warm skin is an ideal breeding ground for irritation and inflammation.
Step 5: How does pedaling technique help prevent pain?
Even with perfectly suited equipment, your body needs time to adjust.
Why is it important to progress gradually?
Your skin and muscles need to adapt. Long outings without an adaptation phase almost always lead to pain. Increase the distance and duration gradually.
Why is it necessary to change position?
Don't stay in exactly the same position for long periods of time. Get up from the pedals regularly, for example:
- after a turn
- on a bridge or a slight incline
- during acceleration
This stimulates blood circulation and relieves pressure points.
How can saddle pain be prevented in the long term?
Saddle pain almost never has a single cause. It is usually a combination of:
- unsuitable shorts
- ill-fitting saddle
- incorrect setting
- lack of attention to hygiene
Proceed step by step. Don't change everything at once, but test what works for you. What is perfect for your workout partner may be completely unsuitable for you. Everyone's body type is different.
FAQ
How long is saddle pain normal for beginners?
A few discharge with slight sensitivity are normal. If the pain persists for more than two weeks, something is usually wrong.
Does chamois cream help with saddle pain?
It can help reduce friction, but it does not correct an unsuitable saddle or poor adjustment.
Is a wider saddle always more comfortable?
No. If it's too loose, it will cause friction and pain in the groin area.
Should you choose a saddle with a central opening?
Many cyclists benefit from this, especially in cases of numbness. It is not mandatory, but it is worth trying.
Can bike fitting solve saddle pain?
In many cases, yes, especially if you've already tried everything else.