The sitting bone is actually called the ischium and it forms the lower and rear portion of the hip bone. The ischium is vulnerable to impact injuries and strain from overuse. Biking for long stretches at a time and biking up and down hills can stress the bones and muscles in your hip joints.
Ischial Tuberosity Pain
The ischial tuberosity is the front portion of the ischium. Ischial tuberosity pain is common to many athletes, including cyclists, and is the result of the forceful pull of the hamstring and other muscles of the upper leg. Swelling leads to pain throughout the ischium. The pain is usually worse when sitting or engaged in activities such as running, soccer or other sports that stress the muscles in the hips and legs.
Ischial Bursitis
Ischial pain when biking is often the result of ischial bursitis, which can be especially painful when lying down or sitting, particularly if you are sitting on a hard surface such as a bike seat. Ischial bursitis is the result of injury or overuse of the bursa, a fluid-filled sac in the hip that helps cushion the bones, muscles and tendons of the joint. The pain usually extends from the hip down the back of the thigh.
Treatments
Rest and ice are two key approaches to treatment for ischial bursitis, because the inflammation is usually caused by overuse. Corticosteroid injections may also relieve some of the painful symptoms of bursitis. For ischial tuberosity pain, prolotherapy may be your best option. Prolotherapy involves the injection of a saline and dextrose solution into the ligaments and cartilage of the affected section of the ischium. The solution stimulates the body to naturally produce collagen and other tissue to repair itself and strengthen the joint. You should always talk with a doctor about your treatment options and the risks and benefits associated with all of them.
Preventive Measures
To prevent sitting bone pain, you can put a different saddle on your bike and adjust the seat's height to stabilize your hips while riding. Your hips shouldn't rock back and forth while you ride, and if they do, you may need to lower the seat. A wider, padded saddle may also help relieve ischial pain. Check with a knowledgeable bike dealer about saddle options and how to adjust the height of your saddle for optimal riding comfort. And to make things easier on your hips, when picking up a heavy object, bend your knees to take the strain off your back and hips.
