How to make your butt hurt less on a bike?

What cyclist has never experienced butt pain? What causes this butt pain on the bike? What are the solutions to improve comfort and avoid this kind of problem?

By Jean-François Tatard – Photos: depositphotos.com

Have you ever come back from a bike ride unable to sit properly because the skin in your crotch was all chafed? This is certainly not an experience worth repeating. You might even know the saying from former cycling champion Rudi Altig who said: “A cyclist must take better care of his butt than his face“?

But contrary to what many may think, these butt problems are not solely linked to a lack of habit. In fact, some professional cyclists still abandon races due to this type of injury.

So, if you also experience this kind of issue, during or after your bike ride, it means you need to change something, whether it’s your hygiene, your equipment, or your position. Because indeed, pain can be the consequence of different things such as the quality of the bib shorts or a saddle that is more or less well suited to your physiology.

Check the adjustments

It is already very likely that the cause of the problem is to be found at the point of contact. In other words, the saddle. Indeed, the choice of a saddle should not be based solely on aesthetics or lightness. It must be perfectly adapted to your morphology. For example, observe a professional cycling team; it is not uncommon for each rider in the squad to have a different saddle. Each one has adopted the saddle that best suits their anatomical and postural specificities. And it’s not easy to find the one that will suit you best. You will probably need help, and the bike shop is also there to advise you. There are long saddles, short saddles, cut-out saddles, flat saddles, open saddles with a hole in the center, rounded saddles, in short… there is something for everyone, but the key is to know which one suits you, and for that, you need to know how to get help.

=> SEE ALSO: How to choose your saddle?

Then there’s the height and setback, but also the saddle tilt. And here again, it sometimes happens that you need to lower the nose of your saddle to relieve a position that is initially too aggressive. We often see this on time trial bikes. In any case, to ensure you have an optimal position, we suggest you go to a shop that has this expertise and treat yourself to a bike fit, and if possible, a dynamic one.

=> SEE ALSO: The benefit of a bike fit

The chamois or insert

Another lead, when talking about butt pain, is the bib shorts. It is not uncommon for pain to be linked to bib shorts that are too small, too tight, and compress so much that friction ends up irritating your skin, even to the point of bleeding. Or simply a poor-quality chamois. What we’ve noticed at 3bikes is that, generally, the fewer seams there are, the better. Bib shorts that are too large can also cause problems, with a poorly held chamois that floats in the crotch, thus causing friction.

Creams to prevent chafing

And finally, the last thing to consider if your injuries or pain are recurrent: the use of special creams… And what you need to know is that this type of cream is composed of antibacterial and anti-irritation ingredients that prevent chafing in the gluteal and thigh areas, and are perfectly suited for this purpose. They are designed to prepare your posterior (and your bib shorts) before long rides so that you are comfortably seated on the saddle without experiencing negative effects afterward.

Vaseline, for example, is a bit like the ancestor of anti-chafing ointments. In the past, saddles and the inside of bib shorts were regularly greased with Vaseline to keep them supple and soft. Some cyclists still use Vaseline as an anti-irritation cream today. This ointment-like mixture, obtained from mineral oil, has a waxy, almost greasy consistency and is highly water-repellent. It thus protects the skin from wind, cold, and water from the outside. The disadvantage is that the greasy film is often considered unpleasant. And it clogs the skin and pores and can cause pimples. Moreover, the paraffins contained in Vaseline are suspected of being harmful to health. So, a simple anti-irritation cream used by many professional cyclists is better. They work similarly to Vaseline and are based on paraffin oil. Some penetrate even faster and even have a cooling effect. They contain, among other things, witch hazel, a medicinal plant that has anti-inflammatory and antibacterial effects. Other manufacturers also rely on plant substances such as witch hazel, calendula, shea butter, sunflower oil, or aloe vera. These ointments not only reduce friction but also have slightly cooling and antibacterial effects. But these plant extracts can also cause allergies or irritate your skin if it is sensitive. In this case, you will have to turn to “warming” creams. In addition to paraffins, these are sometimes composed of melted deer fat. They protect like a second skin, whether you are cycling, running, or doing another sport. They also prevent the formation of blisters and skin tears.

Butt pain while pedaling is not inevitable

In conclusion, butt pain on the bike will no longer be inevitable if your machine’s adjustments are well made and you adopt the most suitable equipment, from the choice of bib shorts to the most appropriate saddle, including salvific creams and regular practice. And riding will turn into pleasure and no longer torture, and no one will stop you…

=> SEE ALSO: All our Coaching articles