Riding a bike for extended periods of time in the same position can lead to numbness in your sit bone and genital area. Numbness and tingling is often caused by compression of nerves or blood vessels. Treating the symptoms involves targeting the cause; if the cause is your bike's seat, change is necessary. Oftentimes, the seat or saddle doesn't fit your frame properly, or the seat is adjusted incorrectly, causing numbness. Wearing padded biking shorts can also help prevent numbness and discomfort. Persistent numbness can indicate a more serious medical condition, so talk to your doctor if symptoms linger once you're off the bike.
Choosing a Saddle
Step 1
Speak to a bicycle mechanic about what type of riding you already or would like to perform. Casual riding a few times a week differs greatly from riding up to 100 miles per week. Understanding your intentions can help you and the mechanic determine the best saddle for your goals and abilities.
Step 2
Choose a saddle that fits comfortably, with the widest part of the seat accommodating your sit bones. The saddle shouldn't press hard on the soft area between your sit bones, nor should it cut into the muscles of your thighs when you pedal. You may need to sit on a few different saddles until the right one is discovered.
Step 3
Choose a smooth saddle without excess gel padding. Gel padding can cause your sit bones to sink deeper into the seat, increasing pressure on the genitals. If your saddle is already uncomfortable, refrain from adding a gel pad. Putting a cushion between yourself and an ill-fitting saddle may work for a few minutes, but on a longer ride, discomfort will set in.
Adjusting the Saddle
Step 1
Adjust the saddle height so that your legs are almost straight when the pedal is at six o'clock. A low saddle puts too much pressure on your backside and genital area, potentially leading to numbness. Moving the seat to a proper height allows your legs to hold some of your body's weight, easing the pressure on more sensitive areas.
Step 2
Ask a professional mechanic to check the angle of your seat. If the nose is tilted too high, it can press on the soft tissues between your sit bones. Too low, however, and you risk sliding forward while riding, creating pressure on your sit bones. In either case, pain and numbness can result. Finding the right balance for your body is important to your comfort while riding.
Step 3
Have a professional check the forward-back position of your seat. When your pedals are evenly horizontal, your kneecap should be directly above the pedals' spindles. If you can't reach the handlebars without strain, don't move the seat. The mechanic can alter the length of the stem -- a piece of tubing that connects the handlebars to the front fork.
Additional Tips to Reduce Numbness
Step 1
Drink plenty of fluids and take electrolyte drinks with you on endurance rides. Imbalances in sodium, potassium and calcium may lead to numbness. Staying hydrated and maintaining mineral balance also prevents fatigue and cramping.
Step 2
Invest in bike shorts with padding around the seat and crotch area. Manufactured specifically for both male and female anatomy, these shorts are designed to alleviate pressure and may help reduce numbness.
Step 3
Change positions frequently if your seat or legs feel numb. Stand up while pedaling, or push your hips back over your saddle when traveling downhill. Get off the bike and stretch your legs if riding for long distances.
Step 4
Invest in a recumbent bike if pain and numbness persists. Recumbents are bicycles you pedal in a seated position, with your legs straight out in front of you. Some adjustment to its fit and balance are required, but a recumbent's design may help prevent numbness in the seat or genital area.
Things You'll Need
- Biking shorts with padding
- Bicycle seat fitted for your anatomy
- Recumbent bike (optional)
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