How to Prevent Chafing and Saddle Sores: Cyclist-Proven Tips
Saddle sores and chafing: words every cyclist dreads. These painful little boils, bumps, or raw patches can turn an epic ride into an agonizing one. The good news is saddle sores and chafing are largely preventable. Experienced riders and pros have learned how to keep these woes at bay. Here are cyclist-proven tips to help you stay sore-free and comfortable on every ride:
1. Use Chamois Cream for Long Rides
One of the best preventative tools is chamois cream – a friction-reducing, antibacterial cream. Many experienced cyclists apply a dollop before any ride over ~1-2 hours. Chamois cream acts as a protective layer that keeps your skin glide-friendly and moisturized, so you don’t develop those painful chafe spots. It’s especially helpful in hot weather or if you’re prone to sweating, because it can prevent the irritation that comes from salty, damp skin rubbing. Most pro riders never leave for a long ride without it. Tip: Apply a thin layer to any areas where you typically chafe (inner thighs, under your sit bones, etc.) before you ride. If you’re going really long (say, a century or double-century), most chamois creams work best if you reapply mid-ride. And choose a cream that’s gentle – avoid products with strong artificial fragrances or harsh chemicals that could irritate your skin. An all-natural cream (like Velovaere’s premium chamois cream) will protect your skin without clogging pores or causing rashes and last longer than the synthetic options available. It might feel a little funny at first to slather up your undercarriage, but when you finish a long ride with zero chafing, you’ll be glad you did! For more information on what chamois cream is (and if you really need it), see Velovaere’s last blog here.
2. Get Your Bike Fit Right
A proper bike fit is the foundation of saddle-sore prevention. A bad fit – saddle too high, too low, tilted wrong, or handlebars out of position – can create excess pressure and friction on one spot. Over time, that pressure cooker leads to skin breakdown. Consider getting a professional bike fit to ensure your saddle height and tilt are dialed in for your body. When your weight is distributed evenly, you won’t be grinding one area of skin continuously. Even small tweaks (a millimeter or two of saddle height, or a slight tilt adjustment) can relieve pressure on tender spots. Ride balanced, and your backside will thank you.
3. Choose the Right Saddle
All saddles are not created equal. The goal is a saddle that supports your sit bones (ischial tuberosities) without pressing on soft tissue. Some riders need a wider saddle, some benefit from a central cut-out or relief channel – it’s very personal. Don’t be afraid to test different saddle shapes and materials. A good bike shop may allow test rides or saddle demos. Bonus tip: Opt for high-quality padding like gel over cheap foam; and replace a worn-out saddle – padding breaks down over time. The right saddle, properly positioned, can drastically reduce friction and hot spots, heading off saddle sores before they start.
4. Invest in Quality, Clean Shorts
Your shorts (or bib shorts) are your second skin on the bike. High-quality cycling shorts come with a well-designed chamois pad that cushions and minimizes friction. Look for shorts with seamless or flat-seam construction and moisture-wicking fabric. Equally important is the fit: shorts should be snug enough not to move around, but not so tight that they restrict blood flow. Always wear them commando style (no underwear, which can introduce seams that chafe). And never reuse unwashed shorts – starting a ride in a dirty, bacteria-laden chamois is asking for trouble. Wash your kit after each ride with gentle detergent, and ensure it is fully dry before the next use. Clean, dry, high-quality shorts create a healthy environment for your skin, hugely reducing the odds of saddle sores.
5. Prioritize Hygiene – During and After Rides
We can’t stress this enough: a huge factor in saddle sores is bacteria. Even minor chafing can turn into an infected sore if bacteria get into the mix. So, keep things clean down there. What does that mean? First, as mentioned, wear clean shorts every ride and change out of your sweaty gear immediately when you’re done. Sitting around in a damp chamois is a recipe for bacterial overgrowth (not to mention skin maceration – yuck). Use antibacterial soap in your post-ride shower and make sure you thoroughly dry your nether regions after washing. On multi-day cycling tours, take a travel pack of baby wipes or antimicrobial wipes to clean up if you can’t shower right away. Also, never share shorts or creams with others – keep your bacteria to yourself! Good hygiene alone goes a long way to preventing saddle sores.
6. Gradually Increase Your Mileage
If you’re new to cycling or ramping up distance, give your body (and butt) time to adapt. Jumping from a 20-mile weekend ride to an 80-mile sufferfest overnight is asking for trouble. Your skin can actually toughen up slightly over time, and you’ll learn where you tend to chafe so you can take preventive measures. Increase your long ride distance incrementally each week, rather than all at once. This gradual approach not only builds fitness, it lets your under-saddle area develop resilience. Many veteran endurance cyclists have done thousands of miles without serious saddle sores, partly because their body adapted to the workload gradually. Patience now will pay off later with a happy derrière.
7. Take Pressure Off Periodically
Even with a perfect fit and gear, constant pressure on the same spot for hours can irritate your skin. During long rides, make it a habit to relieve pressure and increase blood flow. Every 10-15 minutes, consider standing up out of the saddle for a few pedal strokes. You can do this while coasting down a hill or even while pedaling on a flat – just rise up and let your legs support you briefly. These mini “butt breaks” let blood circulate, give your skin a breather, and can ward off numbness and soreness. If you’re climbing a hill, shifting your weight or standing not only helps your legs, it also changes the contact points on your rear end. Think of it as moving around to avoid a pressure ulcer – variety in pressure points helps keep the skin happy.
8. Address Issues Early
Despite all precautions, sometimes you feel that telltale twinge of a sore spot forming. Don’t ignore it! If you catch a saddle sore early (when it’s just redness or slight tenderness), you can often halt it. Take a day off the bike to rest if possible – continuing to ride on an irritated area can turn a minor irritation into a full-blown lesion. Use a soothing cream, or an all-natural chamois cream like Velovaere, after your ride to calm the skin. Giving your undercarriage 24-48 hours of rest at the first sign of trouble can save you from a week of painful riding later. In short: listen to your body’s warning signs and don’t be a hero. A small saddle sore can usually heal quickly with rest and cleanliness, whereas a nasty one might sideline you longer (or even require a doctor’s visit if it gets infected).
By following these proven tips – proper fit, good gear, chamois cream, hygiene, gradual training, and smart riding habits – you’ll dramatically lower your risk of saddle sores. Every cyclist is different, so it may take some experimentation to find what works best for you. But many a painful tale has been avoided by adhering to the above advice. When you finish a long ride feeling strong and your backside feels as fresh as when you started, you’ll know you got it right. Here’s to happy miles and a happy tush!
For ultimate comfort on long rides, use Velovaere's all-natural chamois cream. It’s packed with soothing, natural ingredients to help keep chafing and saddle sores at bay and soothe any you may have.
About the Author
Alex Meucci — Founder of Velovaere and retired professional cyclist. After years of riding 20–30 hours per week and struggling with ineffective creams, Alex created Velovaere’s all-natural chamois cream to help road bikers, mountain bikers, gravel riders, and triathletes ride longer, stay comfortable, and avoid chafing.