Saddle Sores and Chafing: How the Right Cycling Shorts Prevent Them
Padded cycling shorts do help with saddle sores and chafing, as long as they fit snugly, go on bare skin and come off soon after the ride. Most rubbing in the saddle comes from a chamois that moves, seams under you, trapped sweat or a saddle that is set up wrong. Shorts fix the first three.
In short
- Saddle sores and chafing come from friction, pressure, heat and moisture where you sit.
- Padded shorts help most when they fit snugly and go on bare skin.
- Change out of your shorts soon after the ride and wash them every time.
- A sore that does not heal or keeps coming back needs a doctor or health professional.
What causes saddle sores and chafing?
Friction, pressure and moisture, usually all three at once. A 2020 review in Methods and Protocols describes saddle sores as a range of skin problems on the buttocks, groin and inner thighs, caused by a combination of friction, heat, pressure, moisture and bacteria in the saddle area.
Chafing is the milder end: skin rubbed red where your inner thighs or the edge of the shorts move against you. A saddle sore sits where you meet the saddle and can range from a sore patch to a painful lump. Both get more likely the longer you ride, which is why a three-hour fall ride feels so different from a 30-minute spin.
The review is also honest about the evidence. Most prevention advice online has not been tested in proper studies, so treat everything below as practical habits riders use, not a guarantee.
For neck, knee, back and hand problems, our older guide to 10 common cycling pains has a short section on each. Here we stay on the saddle and what you wear on it.
Do padded cycling shorts stop chafing?
They are the biggest single help, for three reasons. The chamois spreads pressure under your sit bones. Its stitching is low profile, so there is no thick ridge under you. And the Lycra moves with your skin instead of sliding over it.
Shorts only do this when they are worn the way they are made to be worn. That means no underwear underneath, which our article on underwear and cycling shorts explains in full. Cotton holds sweat, and its seams sit right where the saddle presses.
Our cycling shorts and cycling bibs use a 9D contoured silicone gel chamois with low profile stitching, in an 80% polyester and 20% Lycra fabric. The product pages describe the 45 mm silicone leg grippers as made "to avoid pinching and shifting on long rides", which is the chafing problem in a sentence.
How should cycling shorts fit to prevent rubbing?
Snug. A chamois that can slide around will rub, however good the padding is.
Check these with the shorts on and in a riding position, bent forward as if holding the handlebars:
- The chamois sits flat and centered, with no folds or gaps.
- Leg grippers lie flat on your thighs and do not roll or creep up.
- Nothing pinches at the hem or the waist.
- Bib straps have light tension when you stand.
Our shorts and bibs have a club fit cut and run small, so if you are between sizes, size up. Measure your waist and hips against the OCG sizing charts first.
Worn-out shorts cause rubbing too. Thin fabric, a flat chamois and tired grippers all let things move. Our guide to how long bib shorts last has a seven-point check.
Bib shorts or cycling shorts for long rides?
For rides over a couple of hours, most riders find bibs more comfortable. The straps hold the chamois in place without a waistband, so it moves less as you shift on the saddle. Shorts are simpler for short rides and quick stops. The bib shorts vs cycling shorts guide covers the trade-offs, so we will not repeat them here.
Two picks that suit long days: the Men's Pro-Band Classic Plain Color Gel Padded Cycling Shorts, whose page calls them "built for comfort on longer rides", and the Women's Pro-Band Classic Plain Color Gel Padded Cycling Bib, with the same 9D chamois and wide grippers. For men's bibs, the Men's Plain Color Pro-Band Gel Padded Cycling Bib is our plain black option.
What else helps prevent saddle sores on long rides?
Shorts are half of it. These habits cover most of the rest.
- Start clean. Ride in freshly washed shorts every time. Bacteria in yesterday's chamois are part of the problem.
- Try chamois cream on long rides. It is an anti-friction cream that goes on your skin or the pad before you ride. Plenty of riders only use it on rides over two hours. It does not fix shorts that fit badly.
- Change soon after the ride. Sitting around in damp shorts after a ride keeps sweat on your skin for longer. Shower and change first, then have the coffee.
- Check your saddle. A saddle set too high makes your hips rock with every pedal stroke, and that rocking means friction. A bike shop can check the height and the angle in a few minutes.
- Build up your hours. Jumping from one-hour rides to a full day in the saddle is a common way to get sore. Add time gradually.
- Move on the bike. Stand on the pedals for a few strokes every so often, on small rises or after stops, to take the pressure off for a moment.
As fall pushes some of your riding indoors, keep in mind that the trainer can be harder on your seat than the road. You sit still in one position with little airflow, and sweat builds up. A fan, a towel and short breaks out of the saddle help, and so does a clean pair of shorts for every session.
When should you see a doctor about a saddle sore?
Mild chafing often settles once the rubbing stops. A sore that does not heal, keeps coming back, gets bigger, hot or more painful, or comes with a fever is a reason to see a doctor or health professional. This article is general information, not medical advice, and it cannot tell you what a particular sore is.
Many riders take a few days off the bike while a sore settles, and a few days off will not undo a season of riding.
Non-customized items come with 60-day store-credit returns, so you can swap a pair that does not fit. The details are in our returns policy.
Padded shorts and bibs for long rides
Men's Plain Color Pro-Band Gel Padded Cycling Bib
$63.99$74.99
Frequently asked questions
Do bike shorts help with chafing?
Yes, padded cycling shorts that fit snugly and go on bare skin cut down on friction. Loose shorts, or underwear underneath, can make chafing worse.
Do you need chamois cream?
Not always. Many riders use it only on long or hot rides. It reduces friction, but it is no substitute for shorts that fit and a saddle that is set up right.
What are the best cycling shorts for long rides?
A snug pair with a contoured chamois, flat seams and wide leg grippers. Many riders choose bibs for the longest rides because the straps keep the chamois in place.
Can old cycling shorts cause saddle sores?
They can make rubbing more likely. A flattened chamois and stretched grippers let the shorts move, so replace pairs that fail a wear check.
Should I ride with a saddle sore?
Many riders take a few days off to let it settle. If a sore does not heal or keeps coming back, see a doctor or health professional.
Sources
- Prevalence, Prevention and Treatment of Saddle Sores among Female Competitive Cyclists (Methods and Protocols, 2020)
- Online Cycling Gear, Men's Pro-Band Classic Plain Color Gel Padded Cycling Shorts
- Online Cycling Gear, Women's Pro-Band Classic Plain Color Gel Padded Cycling Bib
- Online Cycling Gear, 10 Common Cycling Pains and How to Avoid Them
- Online Cycling Gear sizing charts
- Online Cycling Gear returns policy
