How to Prevent Saddle Pain: Causes and Solutions for Beginner Cyclists

Struggling with saddle pain while cycling? Learn the main causes and 5 practical solutions including bike fit tips, saddle selection, and riding techniques for beginners.

Saddle pain is a common beginner problem

Even before your legs get tired…

When you first start cycling, have you ever found yourself saying “My saddle hurts!” before you even think, “My legs are tired”? You might be surprised how many people feel this way.

Here on the Shimanami Kaido, I often hear from people who tried long-distance cycling for the first time on a rental bike and later say, “My saddle hurt so much.” Their legs still feel fine, but their saddle discomfort reaches its limit first. This is something many beginner cyclists experience.

In this article, I summarize the main causes of saddle pain and practical countermeasures based on my own experience of more than 10 years of cycling. This is not a scientific analysis, but rather my personal observations and advice. I hope it will help those of you who are struggling with the same issue.

Why does cycling cause saddle pain?

Unlike sitting on a wide, cushioned chair, cycling requires you to sit for long periods on a narrow saddle with a much smaller contact area.

On top of that, your legs are constantly moving up and down as you pedal. This creates repeated friction between the saddle and your hips and inner thighs. Broadly speaking, saddle pain can be divided into two types: “pressure pain” and “chafing pain.”

Differences in skeletal structure between men and women, as well as individual body shape and hip structure, also have a significant impact. That is why whether a saddle feels comfortable or not varies greatly from person to person. The same saddle may feel perfectly fine for one rider, yet become uncomfortable in a short time for another. For this reason, finding solutions that suit your own body is essential.

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Five causes of saddle pain

1) Pressure on the sit bones

One common cause is pressure on the “sit bones” (ischial tuberosities), the bones that support your body weight when you sit. If the saddle width does not match the distance between your sit bones, those bones may press directly onto the saddle. If the saddle is too narrow, your sit bones are not properly supported and pain can occur. If it is too wide, it may rub against your inner thighs and lead to chafing.

Even if a saddle looks soft and cushioned, it is not always more comfortable. During long rides, a very soft saddle can compress over time, causing the surrounding tissue around your sit bones to be constantly pressed. This can actually increase discomfort. With saddles, “softer” does not always mean “better.”

2) Pressure on the perineal area

Another issue occurs when the front (nose) of the saddle presses into the sensitive area between your legs. This is more likely to happen if the saddle is tilted upward at the front, or if you are riding in a forward-leaning position with your pelvis rotated too far forward.

This can affect both men and women. It is often the type of discomfort that gradually becomes more noticeable the longer you ride. Continued pressure in this area may lead to numbness or an unusual sensation, so it is important to address it early.

3) Chafing of the hips and Inner thighs

With every pedal stroke, the saddle rubs against your hips and inner thighs. Over time, this repeated friction can cause redness, irritation, inflammation, or even pimple-like sores.

In particular, cycling in regular underwear with denim jeans or similar pants can significantly worsen chafing. Seams and wrinkles in everyday clothing press directly against the skin and increase friction. Sweat and humidity can also soften the skin, making it more vulnerable to even small amounts of rubbing. This is something to be especially careful about on longer rides.

4) Incorrect bike fit (Saddle height, position, and riding form)

If your saddle is too high, your hips may rock from side to side at the bottom of each pedal stroke, causing one side of your hips to lift slightly. This concentrates pressure on one area and can quickly lead to discomfort. On the other hand, if the saddle is too low, your pelvis may slide forward, and instead of being supported by your sit bones, more pressure is placed on softer tissue.

If the saddle is not positioned correctly front to back, you may unconsciously keep shifting your hips while riding in search of a more comfortable spot. This constant movement makes chafing more likely. As you become tired, it is also common to slump and put more of your body weight heavily onto the saddle. This, too, increases the strain on your hips.

5) Lack of adaptation and increasing distance too quickly

When you are new to cycling, the skin around your hips and inner thighs is not yet accustomed to the pressure and friction of the saddle. If you suddenly ride a long distance at this stage, it can place a significant burden on your skin. It is natural to feel excited. However, starting off too enthusiastically is something many beginners experience. In my opinion, gradually building up your distance without rushing is the key to enjoying cycling comfortably over the long term.

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Solutions by cause: Five ways to relieve saddle pain

Solution 1: Choose a saddle that fits you

Comfort is highly individual when it comes to saddles, so the first step is to know your sit bone width. Many bike shops that specialize in sports bicycles can measure your sit bone width and recommend an appropriate saddle size. If you have the opportunity, I strongly encourage you to take advantage of this service.

In general, a moderately firm and relatively flat saddle is often considered easier to ride on for longer distances. For women, whose pelvises tend to be wider than men’s, it can be helpful to try saddles designed specifically for women. These are usually wider and sometimes have a shorter nose.

Many unisex saddles are, in reality, designed closer to a typical male body shape. There are also saddles with a central cut-out or groove, and even noseless designs, all intended to reduce pressure on sensitive areas. Preferences vary greatly, so if possible, I recommend testing different types to see what feels right for you.

Solution 2: Adjust the saddle angle and position correctly

Saddle height is surprisingly delicate—just a few millimeters can change how the ride feels and which areas bear the most pressure. As a general rule, the top of the saddle is usually set level (horizontal). However, because everyone’s body is different, slightly tilting the nose downward can sometimes reduce pressure on sensitive areas, while a very slight upward tilt may help stabilize your sit bones. Tilting it too much in either direction can have the opposite effect, so I recommend making small adjustments step by step.

The front–back position of the saddle is also important. It should allow your sit bones to properly support your body weight. Most saddles can be moved a few centimeters forward or backward along the rails. If you are unsure how to fine-tune your position, having a professional bike fit or adjustment at a shop is the most reliable option.

Solution 3: Use cycling shorts or a saddle cover

For chafing-related pain, the most effective solution for me personally has been wearing padded cycling shorts (such as bib shorts). They are typically designed to be worn without regular underwear underneath. Because they have fewer seams and a snug fit, they greatly reduce friction and irritation against the skin.

Choosing materials that are moisture-wicking and breathable can also help prevent skin from becoming overly soft due to sweat and humidity. If cycling shorts feel like too big a step for you, a padded saddle cover is a more affordable and accessible option. Compared to well-fitted cycling shorts, a saddle cover may shift slightly as your legs and hips move, but in my experience, it is still much better than nothing.

Some cyclists also use chamois cream, a special cream applied to the pad area to reduce friction. Many riders experiment with different methods to find what works best for them.

Solution 4: Get professional help with your bike fit and riding form

If you have tried adjusting the saddle height, fore–aft position, and angle on your own but still feel that something is “not quite right,” I recommend asking a bike shop for a proper fitting. Many shops offer a service called a “bike fit,” where they optimize your position based on your body measurements, flexibility, and riding style. After having my own bike professionally adjusted, I noticed not only less saddle pain but also reduced overall fatigue.

Another factor is how your riding form changes as you get tired. When fatigue sets in, it is common to slump and put most of your weight heavily onto the saddle, which increases strain on your hips. Gradually strengthening your core and glute muscles can help you rely less on the saddle for support. Over the long term, this can make a real difference. (I have heard that squats are particularly effective!)

Solution 5: Gradually increase your distance and riding time

This may sound simple, but adaptation is incredibly powerful. Starting with rides of about one hour and then gradually increasing your distance and time is a key way to reduce stress on your body. If you experience pain, do not push through it—take a few days off and then try again.

It may feel surprising, but once your body adapts, riding for three or even five hours can become much more comfortable than before. Saddle pain is something almost every beginner experiences at some point. Take your time and allow your body to adjust step by step.

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My recommended saddle

BROOKS leather saddles

My personal top recommendation is a leather saddle made by the British manufacturer BROOKS. The model I use is the B17 S Standard. The B17 is one of Brooks’ classic, long-standing models, and the “S” stands for “Short.” It is designed with a shorter overall length, making it especially suitable for women.

When you first ride it, you may feel that it is “too hard!” In fact, it does take some time for the leather to break in. However, as you continue using it, the leather gradually molds to the shape of your hips. Before you know it, it becomes a saddle that fits you perfectly. With this type of saddle, a padded saddle cover is actually unnecessary. The more you use it, the more it becomes uniquely yours. In my opinion, that sense of personalization is something you rarely find with other saddles.

That said, leather saddles do require maintenance, such as applying a special conditioner regularly. I also love the classic, timeless appearance—it adds another layer of enjoyment to riding a bicycle. Of course, this is just my personal example. In the end, the most important thing is to take your time and find a saddle that truly suits your own body.

Conclusion: Take the right steps to reduce saddle pain

In this article, I introduced five common causes of saddle pain and five practical solutions. To summarize: (1) choose a saddle that fits your body, (2) properly adjust the saddle height, angle, and position, (3) use padded cycling wear or a saddle cover, (4) get your riding position professionally adjusted, and (5) gradually increase your riding distance over time. These five points form the foundation of preventing and reducing saddle discomfort.

Saddle pain is something many people experience when they first start cycling. However, once you understand the causes and take the appropriate measures, it will improve. Even on long-distance routes like the Shimanami Kaido, proper preparation allows you to focus on the beautiful scenery instead of worrying about discomfort. I hope you enjoy a comfortable and rewarding cycling life.

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On this page, I explained in detail the causes of saddle pain and how to prevent it. This website provides comprehensive information about one of Japan’s most famous cycling routes, the Shimanami Kaido. Please feel free to use it as a reference when planning your trip to Japan.