Saddle sores and other saddle-related discomfort for female cyclists: how to feel more comfortable on the bike

Saddle sores: the foe of all cyclists. And something that as female riders, we need to talk about more often. When you first take up cycling, people warn you about the perils of a headwind and the likelihood of several comedy slow motion tumbles at traffic lights while you get to grips with riding clipped in. But something that’s less often talked about is that for many women cyclists, saddle-related discomfort can cause a whole host of issues, far beyond a simple bit of chafing. Numbness, swelling, ulcerations and nodules are just some of the additional issues that female riders can encounter. And the trouble is, because we still don’t talk particularly openly about these things, when they happen it can feel pretty scary and lonely. A lot of the information on treatment and prevention doesn’t address female-specific saddle soreness, so it’s easy to feel like it’s ‘just you’. But research out there suggests saddle-related discomfort is highly prevalent among women cyclists, and the sad part is for many it reduces enjoyment and even changes how much time they’re spending on the bike, with a 2026 study (Burnie et al) reporting that 44% of recreational female cyclists have been discouraged and reduced cycling due to vulval and perineal discomfort.

It shouldn’t be a taboo subject. But for plenty of us, discussing having an uncomfy undercarriage on the bike comes with a level of embarrassment. And I want to change that. Because the more women riders we can get talking about saddle discomfort and soreness, the more we can learn from each other about what works to deal with it! I’m by no means an expert, but I have been cycling for over 10 years now. And I’ve had my own share of hideously uncomfortable saddles, painful days on the bike and the odd ‘is this normal or should I be going to my GP!?’ moment over the years. So in this blog post, let’s take a look at what saddle sores are, discuss some of the other uncomfortable realities women who ride bikes can face when it comes to saddle-related soreness. And run through some of the things you can try to make cycling more comfortable if you’re struggling.

What are cycling saddle sores and what causes them?

First let’s start with saddle sores. We can all have a bit of chafing and soreness after a long day on the bike, which for the most part can be alleviated with a good chamois cream and some well-fitting bib shorts. But saddle sores go beyond your average skin irritation. Saddle sores are common on your inner thighs, the inguinal crease (where your legs meet your genitals), the vulva, labia and the buttocks. They start as chafed, irritated skin but can develop into painful bumps (typically infected hair follicles) and in some cases can become boils or abscesses.

Saddle sores are usually caused by a combination of prolonged pressure from sitting on the saddle, friction caused by the motion of pedalling alongside a build up of heat and moisture thanks to sweat. As you ride, friction damages the top layer of skin, leaving it vulnerable to bacteria. And because saddle sores happen in areas that aren’t exactly easy to, you know, ‘air out’ for a few hours post-ride, it can be tricky to get them to heal. Factor in regular riding (especially back-to-back days on the bike) where already sore skin is being damaged all over again. And what starts as a minor irritation can soon start to become a much bigger problem.

As cycling writer Immy Sykes discusses in this article on the issue of saddle discomfort for female riders, a saddle sore can leave you struggling with every day things… like sitting down, or wearing underpants without discomfort. That’s not trivial! Thankfully, saddle sores don’t have to be something you just put up with and there are several things you can try to reduce the likelihood of developing them which we’ll discuss later in this article. It’s just important to understand that saddle sores are common, and you don’t need to be embarrassed about them – or feel like you can’t seek treatment and advice.

What other saddle discomfort-related issues can female cyclists face?

Saddle sores aside, female cyclists can also experience other saddle-related discomfort and it’s important we talk about it. A study which aimed to better understand the type and prevalence of saddle sores in female riders (Burnie et al 2026) reported that there’s been an increase in women reporting to gynaecological clinics in the UK with vulval symptoms after cycling including swelling, numbness, pain and sexual dysfunction. Furthermore, Brugmann University Hospital in Belgium assessed 60 competitive female cyclists and found 1 in 6 were experiencing lymphatic swelling, and 70% of participants reported issues including folliculitis, chafing, nodules and temporary clitoral insensitivity. Unilateral vulva hypertrophy (where one side of the outer labia becomes larger and more swollen than the other) has also been more commonly found among female cyclists compared to non-cycling populations (Partin et al, 2014).

That might all sound pretty alarming, and I’m not writing about it to put you off cycling – far from it. It’s just important to highlight that these are actually quite common issues female cyclists are facing. So if you’ve experienced any of them, you’re not alone.

What are the potential causes of saddle sores and other saddle-related discomfort in female cyclists?

So why is it so common for female riders to experience discomfort and vulval symptoms after cycling? There are several theories here, mainly relating to the differences in female physiology, biomechanics and anatomy compared to our male counterparts – and the fact that a lot of saddles (particularly the stock saddle that comes with your bike when you unbox it) have been created with male anatomy and physiology in mind.

Females tend to have a larger gap between our sit bones (ischial tuberosity) and a rounder pelvic inlet. This means our pelvic tilt and movements while cycling can be different compared to males, and this also shifts how weight and pressure is distributed on the saddle which can lead to increased numbness and saddle sores (Napier and Heron). You might also find you’re more prone to saddle sores at certain stages of your menstrual cycle, due to increased labial sensitivity. It’s theorised that symptoms such as vulva swelling are caused by these areas of high pressure when riding on a bike with a saddle that isn’t right for you, combined with the repeated vibrations from the road – all of which can be exacerbated by any imbalances in the pedal stroke, biomechanical asymmetries and prolonged periods riding on the indoor trainer and/or in the time trial position (Burnie et al, 2026).

Noticed you’re getting more saddle sores and discomfort after the menopause? You’re not alone.

Ah the fun never stops, does it!? While the menopause is still a particular rollercoaster ride I have to look forward to in the future, I’ve spoken to several female cyclists over the years who told me that after going through the menopause they experienced increased discomfort on the bike. So what’s going on? In an article on cycling and the menopause, GP and menopause specialist Dr Jane Davis highlights that the menopause brings about changes including thinning vulval and vaginal skin, with a loss of elasticity and less natural lubrication. Dropping oestrogen levels can cause vaginal atrophy leading to increased soft tissue sensitivity and increased friction.

All of that might mean that you start to notice what was once your holy grail of bicycle saddles starts to feel less comfortable. And the occasional saddle sores you once experienced are becoming more frequent. Again, it’s important to know that this is normal and something that plenty of other women are going through. If you’ve noticed changes to your comfort levels, it’s worth thinking about checking in on your bike fit (which is good practice every few years anyway for all riders as our flexibility can change!) and ideally seeing a bike fitter who can offer saddle pressure mapping.

Dr Jane Davis also suggests considering vaginal oestrogen if you’re struggling with uncomfortable symptoms: “The root of the problem is thin, delicate skin because of lack of oestrogen. If you want to reverse this change, seriously think about asking for a prescription for vaginal oestrogen. It is agreed to be safe for so many women, that vaginal oestrogen is available directly from pharmacies in other countries. It comes in the form of cream, vaginal tablets or a soft vaginal ring.”

How to avoid saddle sores and reduce saddle-related discomfort as a female cyclist

The good news is saddle sores and other saddle discomfort doesn’t have to be something you just put up with. There are a range of things you can do to reduce saddle sores and feel more comfortable on the bike. Some of them are simple and relatively low-cost, while others are going to require a little more time and investment. Let’s get into it…

Use chamois cream

You might already be doing this, and it might be a no-brainer. But before you roll your eyes at me – for my first year on the bike, no one told me that chamois cream was a thing. So just in case you’re in the same boat as I was: chamois cream is a thing, and it really does make a difference. It’s essentially a barrier cream, often with anti-septic properties, that helps to reduce friction so the sensitive skin doesn’t get damaged. Apply it liberally before each ride. Oh, and once I did discover chamois cream (an emergency purchase on my first ever cycling trip in Mallorca) the other thing no one told me was that for women, you really don’t want a chamois cream with a load of menthol in it. If you know, you know. And if you don’t know – you don’t want to find out. Look for a gentle option – there are female-specific chamois creams out there designed to match female pH.

Invest in well-fitting, women’s specific cycling shorts and padded cycling knickers

I’d say your cycling shorts are one of the most important bits of kit when it comes to your comfort on the bike. Women’s-specific cycling shorts will have a chamois pad designed to offer the right support for female anatomy, without excess fabric that can bunch up and chafe. Personally I also find that the riding position I adopt when I’m on my time trial bike actually calls for a thinner chamois compared to the more plush chamois I’d favour on my road bike. So if you tend to shift between different bikes, consider having a few options. If you’re commuting by bike, it might not feel worth your while to get into full Lycra. But I’d still suggest wearing padded cycling underwear/knickers under your cycling commute outfit of choice. The trips might only be short, but over a week that time in the saddle will add up and it could leave your skin feeling sensitive before your longer weekend rides.

Avoid sitting around in sweaty kit too long post-ride

Look, I LOVE a post-ride doom scroll. Usually sat on my kitchen floor with a coffee in hand while one of my sausage dogs tramples on my legs like a make shift sports masseuse. But spending too long in your sweaty kit after a ride gives bacteria a chance to get into any sore bits which is when folliculitis and other issues can happen. Hop in the shower and get changed (ideally into something light and cotton) as soon as you can after a ride, and then enjoy your post-ride snack n’ scroll at your leisure.

Get a bike fit

If you haven’t already, consider getting a professional bike fit. Ideally you want a bike fitter who’s got experience working with female cyclists, and can offer saddle pressure mapping. A study by Partin et al found that factors such as the saddle tilt and the positioning of the handlebars (for example, the reach, the stack and the tilt) can have an impact on how pressure is distributed while you ride.

Test out different saddles

Once you’ve established that you’re in the most comfortable position possible on your bike, it’s time to look at your saddle. Personally some of the worst issues I was experiencing (ranging from swelling to saddle sores that had me quickly explaining “it’s ok, I’m a cyclist!” prior to any routine gynaecology appointments) were all from the stock saddle that came with my time trial bike. It’s precisely because I didn’t have anyone to talk to about these issues that I went through 2 years of training for and racing Ironman-distance triathlons assuming that being in a world of pain was just something I had to accept. Once I changed my saddle, the difference was unbelievable and I actually haven’t had a saddle sore since – despite training for and racing several more Ironmans!

So if you haven’t already, consider changing your bike saddle. If you can, visit a bike shop where you can actually test out various saddles – again ideally with pressure mapping tech and a bike fitter on hand to help you. Over the last few years, there’s been an increase in the number of female-specific cycling saddles available. But there’s literally no ‘one size fits all’ when it comes to the best cycling saddle for women, because our anatomy and biomechanics is highly individual. One woman’s holy grail saddle might feel like riding on a brick for another!

Finding the right saddle can be a frustrating process, because it can be a bit trial and error. Here’s hoping more research is conducted and more products become available to guide us. But in the meantime, don’t be afraid to ask questions and be up front with your bike fitter about any issues you’re facing – if they’re not willing to chat openly about it, I’d say they’re probably not the bike fitter you want to be spending your time and money with anyway!

Don’t be afraid or embarrassed to get advice

Whether you’ve got a particularly nasty saddle sore that just won’t heal, or you feel like you’ve tried everything and you’re still uncomfortable. Don’t be shy about asking for help! Visit your GP (or pharmacist) to seek advice on any lumps, bumps or sores. Speak to other women in the cycling community (the community-run VeloVixen Facebook group is genuinely great for this, there are so many amazing women riders in there!) to find out what worked for them. And as I said earlier, don’t be embarrassed to talk to a bike fitter about the discomfort you’re dealing with – it’s their job to help you, and if they’re not willing to chat openly then it’s time to go elsewhere.

Cycling saddle sores: quick-fire dos and don’ts

DO:

• Invest in well-fitting, women’s specific cycling shorts with a high quality chamois pad
• Use chamois cream
• Get a bike fit (and speak to your bike fitter about any particular discomfort you’re experiencing)
• Consider trying a different saddle – look for women’s-specific options.

DON’T

• Wear underwear under your bib shorts. Go commando, avoid unnecessary chafe.
• Sit too long in sweaty kit post-ride
• Suffer in silence. It might feel like discussing saddle sores and other discomfort ‘down there’ is a taboo subject, but chances are someone else has been through exactly what you’re experiencing and the more we talk about it the more we can find better solutions and share what’s worked.

Cycling saddle sores FAQs