Sore after cycling? How to treat a sore bum, saddle soreness and sore knees

Things that aren’t normal are visible sores, broken skin, or swollen bumps that resemble pimples. Redness, warmth, or throbbing that hurts even off the bike, numbness that lasts after a ride, or the same painful spot returning every ride are all signs that something is actually wrong.

You don’t have to just tough it out. Burt reminds us that if something is uncomfortable, it’s a signal to try changes, not just grit your teeth and struggle.

How to treat a sore bum after cycling: what to do after the ride

Get out of your shorts, fast. One of the worst things you can do after a ride is “sit around in sweaty Lycra,” according to Burt. Cycling creates a warm, humid environment in your chamois. Sitting around in your chamois for long periods after you’ve finished your ride has been linked to saddle sores. This won’t ease aching sit bones, but it gives irritated skin the best chance to recover.

Above: A clean chamois for every ride is one of the easiest favours you can do your backside.

Get changed and wash the area gently. If the area is tender, you can wear something loose for an hour or two to let it get some airflow to help your skin recover. A gentle moisturiser post-ride may also provide some relief for mild irritation.

Sit bones sore after cycling

If your sit bones are sore after cycling, you’re not alone; it’s pretty common when you’re new to cycling, or returning after a break. It can also happen if you’ve changed saddles or increased ride time or when you’ve switched from outdoor riding to an indoor trainer (a condition not-so-affectionately referred to as trainer butt). You’ll eventually build up a tolerance for longer rides, but in the short term, cut down your ride time and increase your rest days until it starts to feel better.

Saddle sores vs general soreness: what’s the difference?

General soreness is a dull, bruised ache over your sit bones with nothing to see. A saddle sore is a specific spot you can see or feel, like a red, raw patch, a pimple-like bump or a tender lump, often warm or pus-filled.

Nothing takes you off the bike faster than a saddle sore. A saddle sore is any patch of damaged or irritated skin where you sit on the saddle: your inner thighs, perineum, genitals, or bum. All of these parts are known as the ‘saddle area.’ They can happen to anyone, from weekend riders to pros.

Saddle sores range from mild chafing to open, raw patches to infected hair follicles (folliculitis) and boils. Early treatment usually starts with rest and reducing pressure and friction. Persistent, worsening or infected sores may need medical treatment, depending on the type of sore. Don’t ignore sores that won’t heal; they can become a chronic problem, and large, stubborn ones sometimes need surgery.

Don’t ever try to squeeze or pierce a pimple or boil because this can spread the infection. Instead, use warm compresses, like a warm moist cloth for 10 minutes, 4 times a day.

Burt also warns that shaving the saddle area can make you more prone to saddle sores and especially, folliculitis. Keep the area trimmed, but not shaved, since hair can act as a barrier, but short stubble can cause more soreness.

Sore knees after cycling: how to get relief

Sore knees are a common complaint among cyclists. In fact, a review in Sports Medicine puts overuse knee pain at around 50% of cyclists. For short-term relief, apply an ice pack wrapped in a towel for up to 20 minutes every two to three hours. A pharmacist can advise on suitable over-the-counter pain relief if needed.

Above: When your knees start complaining, shorter rides and a quick setup check are a good place to start.

Physiotherapist and bike fitter Nicole Oh says that while rest is important, it “usually doesn’t mean you need to, or should, stop cycling completely.” Instead, ease up a little bit by going for shorter rides, fewer hills, using easier gears, and getting rest days in between ride days.

Where it hurts can offer clues, but it doesn’t diagnose the cause. Pain at the back of the knee can suggest your saddle is too high or set too far back, while pain on the inside of the knee can be linked to stance width and cleat setup.

Another classic cause of knee pain is simply doing too much, too soon. This applies when you’re brand new to cycling and when you’re returning from an injury or time off. Take your time and build up slowly to avoid knee issues and pain in the backside.

How to prevent a sore bum from cycling: your prevention checklist

• Shorts. A snug-fitting, quality chamois is the first line of defence against all kinds of backside pain. Avoid wearing underwear with cycling shorts, because this short-circuits the protective design.
• Chamois cream. Chamois cream adds a protective layer to your skin and reduces friction, which is a great preventative step against saddle sores and chafing. The usual advice is to apply it straight to your skin, but in my experience putting it on the chamois works, too.
• Saddle tilt. A saddle that is tilted up too high can put pressure in the wrong place; make sure it is level or even slightly tilted down.
• Saddle width. Your saddle needs to be the right width to support your sit bones.
• Saddle height. A saddle that is too high, too low, too far front, or too far back can cause pain and discomfort. Get a bike fit.
• Make one change at a time. If you change your shorts, saddle height, and position all at the same time, you won’t know which one made the difference.
• Stand up. We know trainer butt is a real thing, but standing for a few seconds every ten minutes or so can help reduce continuous saddle pressure when riding indoors.

Build your saddle time on ROUVY

My 80 km comeback would have been much more comfortable if I’d eased back in first. Indoors, you control exactly how long you’re in the saddle. Start with shorter routes or workouts and add a little time each week. Pick routes with climbs, or workouts with standing intervals, so you get regular breaks out of the saddle. And if you’re only mildly sore after a longer ride, an easy recovery spin the next day can be an option.

Red flags or when to see a doctor

• If a saddle sore hasn’t improved after about two weeks, keeps returning, is getting worse or turns into a cluster, it’s time to see a doctor.
• If the skin around the sore is hot, painful, or swollen, or you feel hot and shivery or have a fever, it’s time for some urgent medical attention.
• Get help the same day if there are red streaks spreading from the sore.
• If knee pain hasn’t improved after a few weeks or you can’t move your knee or put weight on it, or if it locks, gives way, or clicks painfully, it’s time to see a medical practitioner.
• Numbness that lasts after you get off the bike is also worth getting checked.

Ride smarter, not sorer

These days, I ease back in after time off, and my backside thanks me for it. Most soreness after cycling is your body adapting, and a few simple habits make all the difference: get out of your shorts quickly after a ride, set up your saddle properly, stand up regularly, and build your ride time gradually. Listen to what your body tells you. A dull ache usually means you’re adapting, while sharp pain, sores or numbness mean something needs to change.

This article is for general information only and isn’t a substitute for medical advice. If pain, sores or numbness don’t improve or keep coming back, see a doctor.