Let's Talk About Saddle Sores

TL;DR

Saddle sores are a common but often unspoken issue in cycling. They are usually caused by a combination of pressure, friction, and moisture rather than the saddle alone. In many cases, bike fit plays a significant role. Addressing position, equipment, and hygiene together can help restore pain-free cycling and long-term comfort.

You Are Not Alone in This

Saddle discomfort is one of the most common challenges cyclists face — and one of the least openly discussed. Many riders feel uncomfortable discussing it, or assume it is something they simply have to tolerate, which often leads to repeated trial and error without real resolution.

Saddle sores are not something you need to accept. They are usually a signal that something in your setup or movement is not working as it should.

What Causes Saddle Sores?

An ill-fitting position on the bike is one of the most common causes of saddle sores, as it creates uneven pressure distribution across the contact area. The sores themselves typically develop through a combination of:

• Pressure

• Friction

• Moisture

Understanding how these three interact is the key to resolving the issue.

Pressure

Cycling places significant body weight onto the saddle area, so making sure the pressure is evenly distributed is really important for comfort and minimising risk of saddle issues. When pressure is not distributed correctly:

• Soft tissue becomes overloaded

• Blood flow may be restricted

• Sensitivity increases over time as tissues become inflamed or begin to break down

Together, these create the conditions in which discomfort can develop.

Friction

Friction occurs when there is movement between the body and the saddle or chamois. This may come from:

• Poor-fitting bib-shorts

• Shifting position on the saddle

• A saddle that is not suited to the rider anatomy or riding style

Repeated over the course of a ride, this kind of friction can lead to skin irritation, inflammation, and the development of sores.

Moisture

Moisture softens the outer layer of skin — a process known as maceration — which weakens the skin's barrier function and makes it more vulnerable to mechanical damage. On a long ride, moisture accumulates from sweat and is held against the skin by limited airflow around the contact area. Counterintuitively, wet skin has a higher coefficient of friction than dry skin, so when moisture combines with pressure and friction, the rate of irritation increases considerably.

Why These Factors Combine

On their own, each factor may be manageable. Together, however, they create an environment in which the skin becomes vulnerable, and over time this can lead to persistent discomfort or the development of saddle sores.

It's Not Always the Saddle's Fault

Many cyclists assume the saddle itself is the problem and change saddles repeatedly without improvement. In many cases, however, the issue lies in how the saddle is being used rather than the saddle itself.

Saddle Height

If the saddle height is incorrect:

• The riders’ pelvis may rock side to side to reach the pedals

• The riders’ pelvis interacts with the saddle differently, increasing pressure on certain parts of the sitting area. 

• Over longer rides or climbs, blood flow can be restricted resulting in pins and needles or numbness of the perineum and genitals. 

Saddle Tilt

Saddle tilt influences how weight is distributed across the contact area. A nose-up position may increase pressure on sensitive areas, while a nose-down position can shift weight forward and excessively load the upper body. Finding a neutral, balanced position is often the key, and one of the primary factors addressed during our bike fits.

Saddle Position

Fore and aft position affects:

• Balance on the bike

• Muscle activation

• Effective seat height, and stability through the pedal stroke

If the rider is not stable, movement increases, friction increases, and discomfort can develop as a result.

The Importance of a Professional Saddle Assessment

Addressing saddle sores requires more than guessing — a structured assessment provides clarity.

Understanding Your Anatomy

Each rider is different. A professional assessment considers:

• Sit bone width

• Saddle / Pelvis interaction

• Riding style and individual factors (injury history, movement patterns)

This helps identify what type of saddle and position is appropriate for the individual rider.

Matching Saddle to Rider

The goal is not to find the “perfect” saddle. It is to find a position and saddle that:

• Supports the correct contact points

• Distributes pressure effectively

• Allows for a stable, supported position

Positioning the Saddle Correctly

Even the right saddle can cause discomfort if it is not positioned properly. A structured approach allows us to adjust height accurately, set an appropriate tilt, and refine fore and aft position based on how the rider responds.

Reducing Trial and Error

Many riders go through multiple saddles without success. A professional bike fit reduces this by identifying the underlying cause, testing adjustments, and making refinements based on the rider's response rather than guesswork.

A Confidential and Practical Approach

This is a sensitive issue, and it is treated as such. A professional assessment provides a structured process, clear explanations, and practical solutions — and importantly, you do not need to manage this alone.

Tips for Preventing Saddle Sores

Choose Appropriate Cycling Clothing

Well-fitted cycling bib-shorts reduce friction, support effective movement, and improve overall comfort. Poorly fitted clothing tends to do the opposite and can become a source of irritation. Remember not to wear underwear under your cycling bibs as this will increase moisture and friction!

Use Chamois Cream

Chamois cream can reduce friction, help to moisturise the skin, and improve comfort on longer rides. It is a practical addition for many riders, particularly on longer days in the saddle.

Maintain Good Hygiene

Hygiene plays an important role in prevention. This includes cleaning the skin promptly after rides, cleaning cycling between sessions, and trying to avoid prolonged exposure to damp kit.

Why This Matters for Your Riding

Saddle discomfort affects more than comfort alone. It influences how long you can ride, how consistently you can train, and your overall enjoyment on the bike. Resolving the issue allows you to ride without distraction, focus on performance, and build the consistency that long-term progression depends on.

Next Steps

If saddle discomfort is affecting your riding:

• Learn how a structured approach can help → /services

• Book a confidential assessment and find a solution → /book

The Aim

The aim is not to manage saddle sores temporarily. It is to identify the specific combination of pressure, friction, and position that is causing the issue, and to build a setup that supports pain-free cycling over the long term.

This is the approach taken at Aerro Physio Bike Fit, where comfort and performance are addressed together through a structured, considered process.

FAQs

1. What causes saddle sores in cycling? 

Saddle sores are usually caused by a combination of pressure, friction, and moisture acting together over the course of a ride. This is very commonly caused by a sub-optimal bike fit and/or a saddle that is not suited to the rider. 

2. Are saddle sores caused by the saddle itself? 

Not always. Position and pelvic interaction with the saddle often play a larger role than the saddle alone.

3. Can bike fit help prevent saddle sores? 

Yes. A correct position helps to evenly distribute pressure and reduce friction, both of which are key contributing factors.

4. Should I change my saddle if I have discomfort? 

It may help, but setup and position should be assessed before assuming the saddle itself is the cause. 

5. Does chamois cream help? 

Yes. It can reduce friction and improve comfort, particularly during longer rides. Chamois cream is an excellent adjunct to a good bike fit, but shouldn’t be used to mask a poor position. 

6. When should I seek professional help? 

If discomfort persists despite your own adjustments, a structured assessment can provide the clarity needed to resolve it.

About the Author

Harri Harvey Physiotherapist at Aerro Physio Bike Fit

We proudly help cyclists ride stronger, faster, and pain-free through expert physiotherapy bike fitting. Harri is an experienced physiotherapist and bike fitter with additional training in bicycle mechanics. Through the use of motion-capture technology and detailed bike fitting practices, we aim to optimise your position, improve performance, and prevent injury on the bike. Whether you're a competitive rider or a weekend cyclist, Aerro Physio Bike Fit ensures a personalised approach to improve your comfort, efficiency, and confidence on every ride.