It is no secret that riding a bicycle is an effective cardiovascular exercise. However, for many, riding a bike for long durations can be uncomfortable, especially for men. Narrow bicycle seats, most commonly found on mountain and road bicycles, can impact circulation and result in groin pain. Men in particular, often suffer testicular discomfort when sitting on a bike seat. Luckily, some simple adjustments can help make your bike riding experience more pleasant.
Bicycle Seats
Narrow bicycle seats are often the root cause for unpleasant bike rides. Men especially often endure uncomfortable riding conditions due to the pressure a narrow bicycle seat can place on the groin. The perineum, the rather sensitive region between your genitals and anus, is directly affected by the pressure from a bicycle seat. A large percentage of your total body weight rests on this small surface area, which can cause a restriction of blood flow in that part of the body, according to Prostate Massage and Health. Long durations of restricted blood flow can cause the perineum to become numb and result in testicular pain in men.
Coping
Perhaps the best thing to do to help relieve any discomfort and avoid circulation restriction is to limit the amount of time you spend sitting on your bicycle seat. If you are an avid biker and ride several times a week, try to periodically lift your buttocks off the seat while riding to relieve the pressure. Or, if biking is not essential to your lifestyle or fitness routine, simply cut down on the amount of rides you go on. Specially padded biker shorts are available that can help provide some comfort for bike rides.
Seat Adjustments
Besides changing your bike riding routine, you can manipulate the height of your bike seat to see if an adjustment helps bring some relief and better allows for blood to flow. You should ensure that your bike seat is set to its proper height. When riding, your body should remain perfectly balanced on both left and right strokes. If your hips dip down as your feet extend downward, your seat is probably set too high. Needing to reach down to complete a stroke can further place pressure on your perineum. Lower the seat incrementally by a 1/4 inch each time until the right height has been found.
Seat Types
If poor blood circulation and painful bike riding become a chronic issue, a new, more ergonomic bicycle seat may enable you to go on long bike rides with less discomfort. Typical road bicycle seats are narrow and do not provide much of a surface to sit on. Specially designed bicycle seats provide more cushioning and a wider sitting surface to support your body. If a wide bicycle seat is not an option, specially designed road bike seats are also available. The seats feature a groove in the middle that helps eliminate some of the pressure placed on the perineum.
Warm-up and Cool-down
Make stretching before and after a bike ride part of your routine. Stretching helps warm up your body and loosen your muscles. Basic stretches, such as toe touches, standing quadriceps stretch, glute stretch and hip flexor stretch, help keep your muscles from tightening. Though the bike seat may still cause discomfort and affect your circulation during the ride, stretching the muscles afterward can encourage blood to flow normally again.
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