Bike saddle discomfort is a common pain point for cyclists, and finding the right saddle can feel like a never-ending quest. If you’re struggling with saddle soreness, numbness, or pain, you’re not alone. As a fellow cyclist and Doctor of Physical Therapy, I understand the frustration firsthand. This is my journey to finding a Comfortable Bike Saddle and the expert advice that helped me along the way, offering hope and practical tips for your own search.
Like many, I initially underestimated the importance of a good bike saddle. After committing to triathlons and spending more time cycling, I finally invested in my own bike. Excited about my new Intenso Dama Bianca, my initial rides were promising in terms of fit and performance – a vast improvement over borrowed bikes. However, the factory saddle quickly became a major issue. It felt incredibly uncomfortable, almost unbearable, making even short rides painful. This experience highlighted a critical aspect of cycling often overlooked: saddle comfort directly impacts your pelvic health and overall enjoyment of riding. As discussed in Kim’s insightful blog post on cycling and pelvic floor health, saddle issues can lead to various pelvic floor problems.
Morgan’s Bike with a comfortable saddle, ready for a ride.
The quest for the right saddle began. If you’re reading this, you probably understand the confusing world of bike saddle selection. Countless articles and opinions can leave you more bewildered than before you started. I’m not here to give you an exhaustive saddle encyclopedia, as I am still learning myself. Instead, my goal is to share the practical steps and insights that helped me, and to assure you that finding a comfortable bike saddle is achievable.
My Saddle Saga: Four Saddles to Find “The One”
My journey involved trying four different saddles before I found the right fit. My first attempt to replace the factory saddle was the “611 Active saddle with TITube” by SQ labs. Gebhard, the knowledgeable owner of Véloro Bicycles, recommended this flat and firm saddle with a central cutout. He explained that while curved saddles might suit professional racers who shift positions frequently and put less weight on the saddle, they are often less ideal for riders like me, who prioritize comfort over aggressive racing posture and typically cycle 50-100 miles per week.
The SQ Labs saddle was an improvement. I managed a 25-mile ride without the excruciating sit bone pressure of the original saddle. However, the firmness caused new issues. My sit bones felt intensely pressured by the hardness, and I began experiencing discomfort, pain, and occasional numbness in the soft tissues in the anterior pelvic region. Understanding pelvic anatomy is crucial here – as detailed in this blog post and webinar on pelvic floor anatomy, pressure in this area can be problematic. Furthermore, the change in my riding position due to the new saddle led to hand numbness. Saddle number two was a no-go.
Next, Gebhard suggested the “Selle Italia Lady Gel Flow.” This saddle featured a narrower cutout, intended to alleviate pressure on the anterior soft tissues, and softer padding to cushion the sit bones. I was cautiously optimistic. However, Gebhard cautioned that softer saddles can sometimes create new problems. While they might initially feel more comfortable, sinking into the padding can redistribute pressure to less tolerant soft tissue areas rather than the sit bones. He explained, “A little sit bone soreness after a ride is actually what you want. If you’re uncomfortable on your sit bones sitting on a park bench, that’s a good sign for saddle pressure distribution.”
I tested the Selle Italia Lady Gel Flow on a longer ride. While it reduced the sharp sit bone pain and anterior soft tissue discomfort, these issues didn’t disappear entirely. Worse, a new problem emerged: pinching in the gluteal fold – the crease where your leg meets your buttocks. Another saddle down.
Returning to Véloro Bicycles, saddle number four was the “Selle Italia SLR Lady flow.” This saddle was similar in shape to the Gel Flow but with less padding and a larger cutout. Gebhard suspected that the gluteal fold pinching from the previous saddle was due to sinking into the soft padding, as predicted. A firmer saddle, he reasoned, might solve this. Surprisingly, he was right! The SLR Lady Flow was initially less comfortable in the first few miles, but it became increasingly comfortable as the ride progressed. While some sit bone pain remained, it was significantly reduced, and upgrading to cycling shorts with a thicker chamois further improved sit bone comfort.
Morgan enjoying her first long ride with her finally comfortable bike saddle.
Key Takeaways for Finding Your Comfortable Bike Saddle
Finding the right comfortable bike saddle is indeed a process, often involving trial and error. There’s no universal solution, but you can find the right saddle for you. Here’s what I learned:
1) Patience is paramount: Resist the urge to rush the process. I was eager to find a solution quickly, but taking the time to thoroughly test each saddle on longer rides was crucial. This allowed me to pinpoint the specific discomforts of each saddle and guide the selection of the next.
2) Partner with a knowledgeable local bike shop: Having Gebhard’s expertise was invaluable. Even with my background in pelvic floor physical therapy, I wouldn’t have predicted that a firmer saddle would ultimately be more comfortable. A good bike shop can offer guidance on available saddles, explain how different features address specific issues, and provide a sounding board for your feedback. Don’t hesitate to ask questions! I certainly did, including the nuances between men’s and women’s saddles (spoiler: while differences exist, the “right” saddle isn’t always gender-specific).
3) Clearly communicate your pain points: Accurately describing the location and type of discomfort is essential. Bike shop staff and experienced cyclists are accustomed to saddle-related issues. If anatomical terms like clitoris, labia, penis, scrotum, perineum, ischial tuberosities, or gluteal fold feel uncomfortable, simply describe whether the pain is in the bony or soft tissue area, and whether it’s in the front, back, or sides. Clear communication empowers those assisting you to make informed recommendations.
Ultimately, the Selle Italia SLR Lady Flow worked for me, but it might not be your ideal saddle. And while the other three weren’t right for me, they could be perfect for you. Factors like your bike, riding style, riding position, pelvic anatomy, and even your cycling clothing all influence saddle choice. Don’t be discouraged by the process. With persistence and the right approach, a comfortable bike saddle is within reach. Happy riding!
I encourage you to share your own saddle stories in the comments below. Each cyclist’s experience is unique, and we can all learn from each other’s journeys.
FAQ
What are pelvic floor muscles?
The pelvic floor muscles are a group of muscles located at the base of the pelvis, stretching from the coccyx (tailbone) to the pubic bone. They are an integral part of your core, supporting your body and organs, including the bowel, bladder, and uterus. These muscles are crucial for bowel and bladder control and play a role in sexual function and orgasm. Scientifically known as the Levator Ani muscle group, they are innervated by the pudendal nerve, the levator ani nerve, and branches from the S2–S4 nerve roots. Uniquely, they are under both voluntary and autonomic control.
What is pelvic floor physical therapy?
Pelvic floor physical therapy is a specialized branch of physical therapy. It requires advanced post-graduate training due to the complexity of pelvic floor disorders, which are not adequately covered in standard physical therapy education. The Pelvic Health and Rehabilitation Center (PHRC) provides extensive training to its staff to address this gap in education.
What happens at pelvic floor therapy?
A pelvic floor therapy evaluation begins with a detailed medical history. Following this, the therapist will provide privacy for the patient to undress and drape appropriately. The therapist then performs an external and internal manual assessment of the pelvic floor and surrounding muscles using gloved hands. After the manual exam, the patient is again given privacy to dress. The evaluation may also include assessments of strength, motor control, biomechanics, and neuromuscular control. The therapist will then discuss findings, establish short-term and long-term goals, and create a treatment plan collaboratively with the patient. Treatment frequency is typically once per week for an hour, with the duration varying based on the condition’s severity and chronicity. A home exercise program is prescribed, and the therapist may coordinate care with other healthcare providers. Treatment typically lasts from 3 months to a year.
What is pudendal neuralgia and how is it treated?
Pudendal Neuralgia is a clinical diagnosis referring to pain in the distribution of the pudendal nerve. This mixed nerve originates from the S2–S4 sacral nerve roots and has right and left branches, each with dorsal, perineal, and inferior rectal trunks. These branches provide sensation to the clitoris/penis, labia/scrotum, perineum, anus, distal urethra and rectum, vulva, and vestibule, and also control the pelvic floor muscles. The pudendal nerve’s complex path through the pelvis makes it susceptible to compression and tension injuries.
Pudendal Neuralgia occurs when the nerve’s ability to move and glide normally is impaired, resulting in pain in the areas it serves. Pelvic floor physical therapy is vital for identifying mechanical factors affecting the nerve and aims to restore normal neural function through targeted treatment. Management may also include medications and procedures like pudendal nerve blocks or Botox injections.
What is interstitial cystitis and how is it treated?
Interstitial Cystitis (IC) is a clinical diagnosis characterized by bladder symptoms like urgency, frequency, and hesitancy without infection. Research indicates that most IC patients also have pelvic floor dysfunction and muscle pain. Consequently, the American Urologic Association recommends pelvic floor physical therapy as the first-line treatment for IC. Patients may also benefit from medication or bladder instillations.
Who is the Pelvic Health and Rehabilitation Team?
The Pelvic Health and Rehabilitation Center (PHRC) was founded in 2006 by Elizabeth Akincilar and Stephanie Prendergast, who have specialized in pelvic floor disorders since 2001. Trained by a medical doctor, they became experts and developed training courses shared globally. PHRC has expanded to 11 US locations and offers a residency-style training program with ongoing mentorship, ensuring highly skilled and effective therapists.
How many years of experience do we have?
Stephanie and Liz bring 24 years of experience to PHRC and personally mentor each team member, fostering expertise throughout the center.
Why PHRC versus anyone else?
PHRC stands out due to its exclusive focus on pelvic floor disorders and the leadership of its founders. PHRC is committed to staying at the forefront of the field through continuous learning, teaching, and collaboration with medical experts, ensuring efficient and effective patient care.
Do we treat men for pelvic floor therapy?
PHRC is unique in its long-standing commitment to treating individuals of all genders. Unlike many practices that focus primarily on female pelvic health, PHRC’s co-founders have always treated men and women, and this inclusive approach is reflected in their team training.
Do I need pelvic floor therapy forever?
The duration of pelvic floor physical therapy is tailored to individual goals, with progress reassessed every 6-8 weeks. Most patients achieve their goals within 3-6 months. Longer treatment may be necessary for complex cases with co-existing medical conditions.
