Saddle Sores – Prevention & Treatment

Not sure what a saddle sore is? You’re the lucky one! Saddle sores can be a real S-O-P (source-of-pain). It is much better to prevent them than to have to treat them, however, here are a few suggestions for both situations.

PREVENTION

Keep the area clean & free of friction. Immediately following a race or training session, change into loose fitting, dry, clean clothing.

Constant rubbing against the saddle (bike seat) from normal cycling motion can cause chafing of the groin and inner thighs. Purchase as thin a saddle as will support you at the ischial tuberosities (sit bones). Check the fit of the bike and check that the saddle is both level and supportive. Women should definitely get a saddle that is built for their pelvic structure.

Dress correctly. Wear good quality, skin-tight cycling shorts that are lined with a chamois. Even if you ride a recumbent, you want to wear shorts that will not rub you raw. These shorts will also fit underneath downhill and free-ride gear and no one will know you are wearing spandex!

Rub a washable, water-based lubricant either on your skin, or on the pad of your shorts (either way is fine – it will end up in the same place after all). Do this before you put your shorts on before every ride (no matter how short it may be!). My favourite is Arnica Cream. Arnica usually refers to Arnica montana, a mountain plant used for relief of bruises, stiffness, and muscle soreness in herbal medicine. It is widely used as a salve for bruises and sprains and sometimes as a tincture for anti-inflammatory, pain-relieving purposes. It is available in natural/health food stores and in some pharmacies and can be purchased in cream form. You can also use A&D Ointment (diaper cream). It protects chafed skin or minor skin irritation and helps seal out wetness. Another option is Chamois BUTT'r. It too prevents the uncomfortable rubbing and chafing that most cyclists experience when sitting on their saddle. Whatever you choose, make sure it is a non-greasy skin lubricant that washes off your skin and out of your shorts easily with soap and water!

Wash your cycling shorts after every ride. Use a gentle non-bleach laundry detergent.

After showering, use talcum or baby powder to control moisture. Baby powder is usually perfumed, so be mindful of this if you have any sensitivity to scented products. 

TREATMENT

Follow all of the above suggestions for PREVENTION with this exception . . .

After showering, use a water-based antibiotic cream. An over-the-counter example is Polysporin Triple. It contains a combination of antibiotics used for the treatment of certain types of infections caused by bacteria. It works by killing the bacteria that cause these infections. There is also water-based Udder Cream (available from a veterinary professional or farm-supply store).Your doctor may suggest a prescription medication for your specific condition.

If possible, after the shower and before the antibiotic cream, be naked for as long as socially acceptable. Nothing better than a bit of fresh air and freedom!

DESCRIPTIONS

The term Saddle Sores is usually used to describe one of the following conditions:

·        Chafing: When you sweat, sensitive areas can rub and produce painful chafing. Chafing of the groin and inner thighs is caused by constant rubbing against the saddle from the normal motion of cycling.

·        Boils and "in-grown hairs": Both of these are from bacterial infections. "In-grown hairs" occur frequently where there is a lot of rubbing and a lot of hair in tight clothing. They may heal on their own without causing pain. Boils, on the other hand, look a lot like acne and are from bacterial infections. These can become large, hard, and very sore! You don't want to get a boil in the wrong place or your cycling season may be over!

·        Sore Backside: This is when the flesh that you are sitting on becomes red, inflamed, and sore.

·        Skin Ulceration: This is rubbing the skin off, causing a crater-like lesion. Long-distance cyclists can be candidates for developing ulcerations. These definitely should not be ignored, and you should seek medical treatment. Riding on a skin ulceration puts you at serious risk of getting a much worse skin infection.

Heather Stanley

Heather Stanley has been a health-care provider since 1991. She enjoys providing lifestyle management services to active people and those who wish they were. Heather regularly designs and delivers workshops on nutrition, fitness and wellness to all levels and ages of active people as well as corporate groups and professional associations. She is a pro-elite athlete, a yoga teacher and an artist. She has dedicated her life to finding her bliss and shining her light to help others on their path to self-discovery. Please send questions to heatherstanley@rogers.com

Heather is always open to questions regarding coaching and training issues. You can get more training help at www.coachchris.ca