Wrong saddle shape
Riding a bike with an uncomfortable saddle may have much more serious consequences than you would think. It’s one of the main causes of hamstring tendinopathy and saddle sores.
If you experience pain in the lower buttock, it could be a sign of hamstring tendinopathy. The hamstring attaches to your sit bone around that area and it can be irritated during cycling, depending on how much you rotate forward on the saddle. If the saddle is too wide, this could also add to the problem. Irritated hamstring tendons make your hamstrings tighter and decrease your range of motion during the pedal stroke, which could cause issues not just in your hips but also in your knee.
Contact points between your buttock and the saddle are also prime spots for saddle sores. Saddle sores can be anything from general soreness to broken skin, folliculitis, bruising or numbness in the region around where you sit. The problem with saddle sores is not just the discomfort, these are real injuries that can get worse if untreated and can completely prevent you from cycling. Probably the best thing you can do if you get one is to keep the area clean and dry and take a few days off the bike until the skin has calmed down.
Getting a saddle that fits the shape of your anatomy, a comfortable riding position, and well-padded bike shorts are probably the best things that will help you prevent the issues above.
Hip flexor strain
Hips flexors are constantly flexed during cycling and never get fully extended. This can be problematic with a high volume of training, especially with an aggressive handlebar position and weak glutes and core. Overloaded hip flexors can be painful and they can also significantly reduce force production from your glutes.
Pain from hip flexor strain usually appears in the front of the hip or upper thigh, often worsening with long rides. It can feel stiff, tight or even radiate down the thigh.
To reduce the strain on your hip flexors, you can change the setup of your saddle and handlebars to avoid forward strain. It also helps to introduce core and glute strength exercises into your routine. Before a bike ride, it’s good to do some gentle dynamic stretches to warm up the area and then some static stretches after a ride to loosen the tissue back up.
Tight cycling shoes
We can’t forget about the “hot foot” in this series. This term is used when cyclists experience a burning sensation, numbness or pain on the bottom side of the foot. It’s typically caused by excessive pressure on the nerves that travel through the foot towards the toes. The most common reason why the nerves in your foot may be irritated while cycling is tight cycling shoes.
In the warmer months, your feet are more likely to swell a bit more on longer rides. If your cycling shoes are tight, this swelling will create extra force on the inside of your foot, including the nerves. In winter, the issue often comes from trying to cram thick warm socks into tight cycling shoes.
If you experience symptoms of a hot foot, it may be time to invest in new cycling shoes. Try out different brands, buy something that gives your foot a reasonable amount of space, and test it out with thicker socks if you’re planning to use the shoes in winter.
