Trainer Tips For Treating Sore Crotch After Cycling
Super Sore Down There After Cycling Class? Here's What Instructors Want You to Do
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You know the feeling: you just got done with an awesome cycling class — you worked your butt off — but after sitting in the saddle for too long, you're sore down there. When you feel sore from sitting at a cycling class, it's actually your pubic bone, according to physical therapist Tyler Denn-Thiele, DPT, CSCS. The adductors, or inner thigh muscles, might also be sore from squeezing your legs together, he added.
The cycling instructors we spoke to said that it can feel like your vagina is sore. Physical therapist Karen Litzy, DPT, clarified that the vagina is internal, though most people think it's what you see on the outside, and that soreness is really located in the perineal area or vulvar area. "The perineal area is the area between the pubic symphysis and the coccyx," she explained (coccyx meaning tailbone). "It is a diamond-shaped area between the legs that in women includes the vaginal area."
"Sometimes after a first experience, cycling riders may feel a soreness 'downtown' for the next day or two," Swerve Fitness cycling instructor Dyan Tsiumis told POPSUGAR. Bree Bankers, NASM-certified CPT and former Flywheel instructor, said that since she stopped teaching cycling in 2017, she doesn't ride daily anymore so she continues to experience this soreness every time she hops on the saddle after awhile. "It's completely normal," she told us. We tapped Dyan, Bree, and one other instructor for their tips on how to help prevent or alleviate the discomfort — check them out ahead.
During: Make Sure You're Sitting Properly and Your Bike Is Set Up
Dyan told POPSUGAR that riders should place their sitting bones, called the "ischial tuberosity," on the widest part of the saddle. "This will be the most comfortable position for riders and takes pressure off of the genital area," she said. Emily Fayette, ACE-certified personal trainer and Flywheel instructor, said that a proper bike setup will also help alleviate pressure. "If your bike is set up properly, your legs should be able to fully support your weight with the correct form, which will put less pressure on this specific area," she said. "If you find yourself wiggling around during class, it is probably incorrect bike settings." You can always ask your instructor for help!
During: Use a Seat Cushion
Getting a seat cushion, or "saddle cover," for padding can create a bit more comfort during an indoor cycling class, Dyan said. She suggested something like the Tonbux Most Comfortable Bicycle Seat ($22). They're easy to transport to and from class, she said. Emily noted that some cycling studios actually offer padded seat cushions (at Flywheel they are located by the instructor podium, for instance).
During: Wear the Right Clothes
Dyan said you don't really need to buy padded bike shorts because, typically, they're worn for outdoor cycling (getting a saddle cushion will help, so you'll still be able to wear your favourite workout pants). Dressing in the right clothes is important though. Emily recommended that you keep the area fully covered and wear leggings or longer bike shorts to avoid rubbing and chaffing. (No one wants chaffing and soreness, do they?)
During: Repetition, Repetition, Repetition
Taking class once a week or even every couple of weeks is typically enough to not experience any discomfort during or after future classes, Dyan said. Bree agreed, stating, "The best and only real way to beat that initial spin soreness is repetition. If you think about it, why would those bones be used to that impact? Of course they're sore! The worst is at the very beginning, and the soreness truly does get better with time, I promise!"
After: Be "Easy" on Your Seat
Dyan suggested that if you're sore after class, be "easy" on your seat. "Keep the area cool and dry and choose comfortable surfaces to sit on after," she said. From a physical therapy perspective, Karen said that soreness in the perineal or vulvar area discussed before could be due to an irritation of the pudendal nerve. "This can cause pain and burning when sitting and may be relieved by laying down." So take it easy!
After: Take a Bubble Bath or Ice the Area
If you're really sore down there, Emily suggested icing the area or taking a long bubble bath. There are differing views on whether ice or heat (or both) can treat soreness more effectively, but the bottom line is that you should do what feels comfortable for you. Read more about that here. Are you ready to conquer your next cycling class? We sure are.
