Everyone’s buttock shape is different, and no single saddle can fit everyone.
Almost everyone experiences discomfort in the buttocks during cycling. The contact area with the saddle can sometimes feel sore or painful. Fortunately, these issues can be avoided or alleviated by following the points below.
Step 1: Pay Attention to the Warning Signs: If you start feeling stiffness in your lower back, don’t ignore the harm your saddle may be causing. Thinking that this is just a process and that you’ll eventually develop an “iron butt” is a big mistake. Ignoring your body’s warning signals and continuing to ride can lead to more serious consequences.
Step 2: Lift Your Butt Off the Saddle: Even if you’re not climbing, standing up and getting off the saddle every 10–15 minutes helps keep blood flowing smoothly.
Step 3: Check Saddle Position: Carefully and correctly adjust your bike, especially the saddle height. Proper adjustment often leads to a noticeable improvement in riding comfort and can also prevent you from shifting around uncomfortably on the saddle.
Step 4: Wear the Right Clothing: From my experience (see the image on the right), a well-fitted cycling bib with padding provides excellent protection. Adding a bit of chamois cream can further reduce friction and offer significant protection.
Step 5: Maintain Personal Hygiene: Good hygiene helps prevent bacterial infections. Always wear clean cycling shorts, and avoid sitting around when your shorts are sweaty and damp. Some chamois creams contain antibacterial ingredients, such as herbal extracts.
Step 6: Choose the Right Saddle: Everyone’s buttock shape is different, and no single saddle can fit everyone. Don’t assume that a wide, cushy saddle is automatically the most comfortable—sometimes slim, narrow, and lightweight saddles are actually better. While over time, a saddle may conform slightly to your shape, this often happens because it wasn’t a good fit initially, and could even be the cause of back and sacral pain.
What Kind of Gear Can Prevent Saddle Pain?
I decided to personally test how much difference cycling shorts, chamois cream, and even using adhesive pads in the perineal area really make.
I tested six times on a stationary trainer, sitting on the saddle continuously at a cadence of 90–95 rpm and 250 watts of power until my buttocks hurt. I rested for two days between sessions to let my butt fully recover before the next ride.
First Test: No Cycling Shorts: Lasted 19 minutes 21 seconds. Extremely painful—discomfort started almost immediately, and by around 10 minutes, I was in serious distress.
Second Test: With Cycling Shorts: Lasted 40 minutes 22 seconds. Unable to find the cheap £4.99 Lidl cycling shorts, I bought a pair of Decathlon shorts for £10.99. The padding looked better than the cheaper ones, but in reality, there was little difference in feel.
Assos cycling shorts have been a benchmark for comfort since the 1970s, and their F1 Mille GP series is top-tier in ergonomic design. Priced over £100, they deliver unbelievable comfort. Just hop on the bike—the padding does an excellent job of cushioning and protecting without being overly squishy. Even after an hour and a half, I felt only minimal discomfort, likely due to the previous rides.
Fourth Test: Assos Shorts with Chamois Cream: Lasted over 2 hours. Applying a bit of chamois cream to the padding and spreading it evenly, then gently sitting on the saddle, provides a truly fantastic feeling—effectively preventing pain. It reduces friction, keeps things cool, and inhibits bacterial growth. If you haven’t tried it yet, get a bottle and give it a shot.
Fifth Test: Assos Shorts with Chamois Protector Patch: Lasted over 2 hours. The Bio-Racers chamois protector patch is the ultimate weapon against saddle soreness. Like a giant band-aid, it’s applied to the perineal area before riding to reduce friction. I was skeptical at first, but after trying it, I was convinced.
In the stationary trainer test, it performed as well as the chamois cream, and several real rides reinforced this. My initial worry about hair friction causing pain during rides completely vanished. It’s even washable and reusable, so soft that it’s suitable even for sensitive areas.
Sixth Test: Assos Shorts with Chamois Protector Patch and Chamois Cream: Lasted over 3 hours. The ultimate combo: Assos shorts, chamois protector patch, and chamois cream. This was the most comfortable ride of my life—after three hours on the trainer, I only felt tired, with no discomfort or pain whatsoever. I could even ride all day long.
To Sum Up, What Is Saddle Pain?
Any discomfort is your body’s warning that something is wrong and that pain or injury may soon follow—saddle pain is no exception.
The ischial tuberosities (sit bones) are the primary weight-bearing areas in the sitting position, taking on most of your body weight while cycling. The perineum (the area between the genitals and ***) is where pain most commonly occurs.
Skin Abrasion: Often occurs on the inner thighs, caused by continuous friction against the edges of the saddle. Very painful—women are more prone to this type of skin damage than men.
Folliculitis and Boils: Folliculitis is the inflammation of sweat follicles, and boils are a more advanced stage. Folliculitis is usually not very painful and can heal on its own, but untreated boils can be extremely painful, last a long time, and keep you off the bike for extended periods.
Skin Ulceration: Even minor skin injuries can ulcerate if not treated properly. Once the skin’s surface is broken, bacteria can invade the dermis and multiply in the warm, moist environment. Without treatment, ulcers can expand and develop into serious skin infections.
What factors lead to pain?
Pressure: When sitting on a saddle, your body weight is concentrated on a very small surface area, creating high pressure that compresses capillaries and impairs blood circulation.
Shear force and friction: Pedaling causes slight side-to-side movement on the saddle, leading to friction against the saddle edges. This friction generates heat, which can soon cause pain and skin damage. The shear forces from friction, combined with compression, further worsen blood circulation problems.
Moisture: Sweat adds dampness, intensifying the effects of shear forces.
Temperature: During cycling, skin temperature, especially in the perineal area, rises significantly. Increased temperature accelerates skin metabolism, but impaired blood circulation—due to pressure and shear forces—prevents adequate nourishment. As a result, the skin begins to deteriorate.
Due to these four main factors, the skin in contact with the saddle does not receive enough nutrients, leading to pain, tissue necrosis, and ulceration. Connective tissues like skin, which have poor self-repair capabilities, are more prone to breakdown.
After prolonged cycling, the skin in these areas may become red and hot. This condition usually subsides after a night’s rest. However, it serves as a warning to manage your cycling frequency properly and take preventive measures before riding.