Youve been ramping up your miles, training for a big event, or logging some epic rides. But now youre avoiding getting back in the saddle because youre in pain. Its not your quads that are screaming, or a dehydration headache, its a painful little saddle sore on your bum.Saddle sores (and other issues down there) are common among femalecyclists, and yet are seldom talked about. Well, Im here to talk about them! For the first decade that I rode bikes, I suffered pretty much constantly from saddle sores. (Yes, I suffered for TEN YEARS). Back then, there wasnt much information and I didnt realize that I didnt have to suffer.Finally, with time and lots of experimentation, I finally figured out how to deal with them. In this article, Ill share some tips on healing saddle sores, but more importantly, how to avoid getting them in the first place.But First, What Is A Saddle Sore And What Causes Them?A saddle sore is a (you guessed it) a small sore on your bum, crotch, or the insides of your thighs. Its usually raised and red, pink, or purple. It looks a bit like a pimple, and may or may not have a head.Saddle sores are caused by friction, pressure, and bacteria. In other words, some combination of your saddle and chamois are causing you major irritation. Its important to note that many women suffer from chafing on their bum or crotch. While this is an equally awful issue, its not what were talking about here. (Although much of the advice here can help with chafing as well).How To Prevent Saddle SoresHeres what you can do to keep saddle sores from forming in the first place.Change Out Of Your Shorts ASAPAs soon as your ride is done, even before youve popped that post-ride brew in the parking lot, take off your bike shorts and put on something dry. The moisture helps breed saddle sores as well as other nasty bacteria that can cause yeast infections. If its going to be a while before you can take a shower, wipe down with a couple of baby wipes as well.Try A New Saddle (Or Change Its Position)If you are getting persistent saddle sores, your saddle is the most likely culprit. Try a new saddleone thats the appropriate width for your sit bones and isnt too hard or too soft. For more help, read my article on picking a good saddle and measuring your sitbones.We see a lot of women who opt for one of those big padded saddles. While this might help initially with bruising, it can actually make matters worse. A saddle that is overly padded is one of the biggest culprits when it comes to saddle sores. If you ride A LOT and are putting in multiple big days in a row on the bike, you may also want to consider having two saddles you can swap between. This slight change to your pressure points and where the saddle makes contact can help relieve consistent chafing in the same spot. Finally, make sure that your saddle is positioned properly. If your saddle is too high, or tilted to far forward or backward, the angle could be causing the problem. In fact, when I measured pro bike fitter Natalie Collins, she said she sees more issues with incorrectly positioned saddles than with the wrong saddle. Experiment With Different ChamoisSimilarly, chronic saddle sores could be due to your chamois. If you are riding with a thick one, try a thinner chamois. Or vice versa. For really long rides and bikepacking, Ive actually quit wearing a chamois at all. I found I was better off without one than with one.Unfortunately, this requires a bit of trial and error since everybody is different, but dont be afraid to experiment! Here are some of our faves:Best Chamois for WomenBest Womens Bike ShortsMake Sure To Wash Your Shorts Between RidesThis may seem obvious, but if youre lazy about laundry (dont worry I am too), remember to wash your shorts between each ride. Otherwise, bacteria can build up in your shorts and cause infections, rashes, and yes, saddle sores.I like having as many pairs of shorts as I generally wear in a week. Yes, its expensive to do that, but Im never caught without a pair of clean shorts. Slather On The Chamois CreamChamois cream can help reduce the friction between your bum and the saddle. Use a peanut-size amount of cream, and make sure to target the areas where you are prone to saddle sores.Want to try some? Here are our favorite chamois creams for women.Healing Saddle SoresAlready have a saddle sore? Heres what to do next. Put On Some Calamine LotionOn the way home from your next ride, stop at Walgreens for a bottle of the pink stuff. Calamine lotion is always my go-to remedy for drying out saddle sores that just wont drain. Slather some on before bed, and chances are your sore will be doing significantly better in the morning.Take A BathDraw a hot bath and throw in cup of Epsom salts. Not only will the warm water and salt be good for your tired muscles, they will also help to heal your bottom side.Use A Warm CompressIf you have a saddle sore that seems like it needs to drain, try using a warm compress. Sleep In The BuffMake sure that you are giving your saddle sore plenty of air. This might mean chilling at home in the nude, or sleeping sans pajamas. Your significant other can thank us later.Take A Few Days Off The BikeAlthough its probably not what you want to hear, sometimes the best thing you can do for a saddle sore is to take a few days off of the bike. Use the time for recovery or for some cross-training like running or weights. If you absolutely cant afford the time of the bicycle, then swap out bikes or saddles so that the pressure points are different.Go To The DoctorIf you have a recurring sore, or it is getting infected, you might want to consider taking a trip to the doctor. You should always seek medical attention if the sore is accompanied by a fever, chills, or pus.More Help Keeping Your Bum Happy9 Best Womens Bike Saddles & How To Choose!Dont Wear Underwear With Bike Shorts & 5 Other Tips On How To Wear Bike Shorts9 Best Padded Bike Shorts (Cycling Shorts) For WomenAbout The AuthorKristen Bonkoski is a USA cycling and NICA coach, bike educator, and founder of Femme Cyclist.Shes also the host of the Femme Cyclist podcast and runsRascal Rides, a website about biking with kids.Shes been riding bikes for more than two decades and is passionate about empowering women on the bike.IG:@femme_cyclistJoin Kristens Weekly Newsletter!Are You Listening To The Femme Cyclist Podcast?!?A podcast for women who love bicycles! We we celebrate all forms of riding and all forms of women, so whether youre a road cyclist, mountain biker, or bike commuter, youll find your community here. Each week well week bring you interviews from inspiring women, and offer tips and tricks to help you thrive on the bike.The post How to Heal (and Prevent) Cycling Saddle Sores appeared first on Femme Cyclist.