Cycling isn't supposed to be painful. Unfortunately, tissue irritation is a common side effect of the sport. It happens in the crotch area, usually due to chafing or too much pressure on your perineum. You don't have to suffer, however. With a few changes you will soon be rolling along in comfort.
The Perineium
Tissue irritation is often the result of too much pressure on your perineum. That's the area between your ischial tuberosities, the sit bones that make contact with the saddle. The perineum is the junction of major nerves and arteries that control the lower half of your body. Too much pressure in this area can lead to tissue irritation in the crotch for both men and women. Too much pressure for an extended period of time can lead to physical conditions such as sexual dysfunction and prostate problems.
Bike Fit
The first fix to relieve pressure on your perineum is your bike fit. You should have 1 to 2 inches of clearance over the top tube when you straddle the bicycle. When seated your leg should have just a small amount of bend at the bottom of a pedal stroke. This means you should just be able to touch your toes to the ground. Consider also your saddle tilt. It should normally be parallel to the ground, but you can tilt it forward slightly to help relieve pressure.
Bike Saddle
If your bike fit doesn't relieve pressure on your saddle, consider a special saddle designed to relieve perineum pressure.These saddles have deep grooves down the center and extra gel padding for your sit bones. They also come in unique shapes to help relieve pressure, such as moon-shaped, noseless, horseshoe-shaped and two-pad, one for each sit bone. Look for saddles with high-tech fabric covers to wick-away moisture and titanium rails.
Bike Shorts
The final fix for tissue irritation when cycling is bike shorts. If you're not wearing them, you're likely suffering from chafing. Bike shorts are made of up to 12 fabric panels designed to fit and support a cyclist in the cycling position. They have flat seams to cut down on chafing and tissue irritation when pressed against the saddle. They have padded liners that cushion the crotch area, wick away moisture and prevent bacteria build up. These shorts are meant to fit like a glove so you must not wear underwear beneath them in order for them to work to prevent tissue irritation.
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