How to Safely Get Rid of Saddle Sores

Saddle sores are one of the most common and misunderstood problems in cycling. Nearly every rider experiences one at some point, yet very few are taught how to actually deal with them. The result? Small, manageable issues turn into painful, recurring problems that disrupt training for weeks.

Many riders just “wait until this goes away to resume training”, when there are some actionable steps that you can take to eliminate this pesky problem.

Understanding the cause and effect will also help you avoid this problem in the future.

What’s worse is that many of the “solutions” riders rely on, such as popping, over-cleaning, and others, actively slow healing and increase the chance the sore returns.

This article is about what actually works.

What a Saddle Sore Actually Is

A saddle sore is not one single thing. That’s part of the confusion.

Most saddle sores involve some combination of:

  • A blocked hair follicle or pore

  • Localized bacterial overgrowth

  • Inflammation from pressure and shear

  • Skin breakdown due to moisture

They commonly appear where:

  • Pressure is highest

  • Skin stays warm and damp

  • Shorts repeatedly rub in the same direction

In other words: saddle sores are a skin-management problem.

Why Saddle Sores Linger So Long

The reason many saddle sores last weeks (or keep coming back) usually comes down to one or more of the following mistakes:

  • The rider keeps riding exactly the same way

  • The area stays damp after showers and rides

  • The sore is aggressively popped or picked at

  • Harsh chemicals are used repeatedly

  • Shorts hygiene is inconsistent or the shorts are worn out

  • Pressure is never reduced long enough for tissue to heal

Healing requires time, blood flow, and clean, dry tissue. Anything that interferes with those slows the process.

Most Effective Tool: Heat

This is the most overlooked and most effective technique for healing saddle sores.

Think of a saddle sore the same way you’d think of a stye in your eye. The treatment isn’t force — it’s heat.

Heat increases blood flow, softens tissue, and helps clogged pores or follicles drain naturally.

How to Use a Warm Compress Properly

  • Take a clean washcloth

  • Run it under very warm (but not scalding hot) water

  • Apply it to the area for 3–5 minutes, continually re-warming the cloth as it cools

  • Do this two or three times per day

Once the tissue softens, use your fingers to gently massage around the sore, not directly on top of it.

The goal is to:

  • Encourage drainage

  • Reduce pressure inside the tissue

  • Avoid trauma to the skin

This approach often shortens healing time dramatically — especially when used early.

Why You Should Not Aggressively Pop Saddle Sores

This deserves its own section because it’s one of the most common mistakes.

Aggressively popping a saddle sore:

  • Forces bacteria deeper into tissue

  • Increases inflammation

  • Raises the risk of scarring

  • Makes recurrence more likely

Even if fluid comes out, the tissue trauma you create often resets the healing clock.

If a sore drains on its own after heat and gentle massage, that’s very different. Forced popping is not drainage — it’s injury.

Dryness Is Non-Negotiable

If there’s one principle that applies to every saddle sore, it’s this:

Damp skin does not heal well.

After showering or riding:

  • Gently pat the area dry

  • Then actually dry it

A hair dryer on low or warm is incredibly effective and safe if used briefly. This is especially important if:

  • You’re riding again the next day

  • You live in a humid climate

  • You tend to sweat heavily

Dry skin maintains its barrier function. Moist skin breaks down and becomes vulnerable to bacteria.

Chamois Cream

Chamois cream is something I have always used. I know some riders prefer to ride without it, but after riding 30,000km seasons with very few saddle sores, I’m a firm believer in a quality cream.

When Chamois Cream Helps

  • During high-volume or consecutive riding days

  • In hot, humid conditions

  • When friction is unavoidable. Chamois cream keeps everything gliding smoothly! No skin shearing.

An antibacterial formula can reduce bacterial load and limit progression while the skin heals.

When It’s Not the Solution

  • It doesn’t fix poor saddle fit

  • It doesn’t override bad hygiene

  • It doesn’t replace terrible bib shorts

Reduce Pressure While the Sore Heals

Healing tissue does not respond well to repeated compression and shear.

This doesn’t mean you must stop riding entirely, but it does mean you may need to modify behavior temporarily.

Practical ways to reduce pressure:

  • Stand slightly more often

  • Avoid long, steady seated efforts

  • Shorten rides for a few days

  • Avoid maximal torque grinding

Also worth checking if saddle sores happen to you often:

  • Saddle height (too high increases shear)

  • Saddle tilt (excessive nose-up increases pressure)

  • Shorts condition (worn pads create uneven pressure)

  • Saddle condition—you can wear out one side more than other and that imbalance creates issues

Bib Short's Hygiene

This is where many riders unknowingly sabotage themselves.

Best practices:

  • Wash shorts immediately after riding

  • Use mild detergent

  • No fabric softener

  • Air dry when possible

  • Never re-wear “just once”

Fabric softener leaves residue that traps bacteria and reduces breathability. Re-wearing shorts reintroduces bacteria directly to compromised skin.

If saddle sores are recurring, this is one of the first places to look.

Avoid Over-Cleaning the Area

It’s natural to want to “nuke” a saddle sore with disinfectants. Unfortunately, repeated use of harsh chemicals often backfires.

Be cautious with:

  • Alcohol

  • Hydrogen peroxide

  • Strong antiseptics

Occasional use is supposedly fine, but I’ve never used those. Wash, dry, apply some anti-bacterial chamois cream or Cerava lotion. Daily or repeated application of other chemicals can:

  • Kills healthy skin cells

  • Delays repair

  • Increases irritation

Clean, dry, intact skin heals better than sterile but damaged skin.

When Riding Through Pain Becomes Counterproductive

There’s a difference between discomfort and tissue damage.

If sitting on the saddle feels sharp, focal, or progressively worse:

  • You are not “building resilience”

  • You are prolonging inflammation

Elite athletes don’t avoid rest because they’re tough — they rest because they want consistency. Missing two easy days now is often the difference between a minor issue and a forced week off later.

Recurring Saddle Sores: A Pattern Worth Investigating

If saddle sores:

  • Always appear in the same spot

  • Return every training block

  • Flare up with volume increases

Then the issue may not be hygiene or luck.

Possible contributors:

  • Saddle shape mismatch

  • Saddle width issues

  • Asymmetrical pedaling mechanics

  • Shorts that crease in the same location

  • Excessive saddle height

Recurring sores are feedback — listen to that and start investigating.

When to Pause and Get Medical Help

Most saddle sores resolve with proper care, but a few warning signs matter.

Seek professional advice if you notice:

  • Rapid swelling

  • Red streaking from the area

  • Fever or systemic symptoms

  • A sore that worsens despite reduced riding

  • Repeated abscess formation

These are uncommon, but ignoring them is not worth the risk.

The Real Takeaway

Saddle sores can be quick hurdles to jump over if you take the proper steps early.

They’re about:

  • Managing skin

  • Respecting tissue signals

  • Making small adjustments early

  • Staying dry, clean, and patient

Riders who handle saddle sores well don’t avoid them entirely — they simply resolve them quickly and prevent escalation.

That’s what allows consistent training over months and years.

In Short

  • Use heat to soften tissue and encourage drainage

  • Keep the area truly dry

  • Reduce pressure temporarily

  • Use chamois cream strategically

  • Take hygiene seriously

  • Avoid aggressive popping and over-cleaning

Do those well, and saddle sores become a short-term nuisance — not a recurring derailment.

Brendan HouslerComment