What to do about pain while cycling?

Pain while cycling can be very diverse and have various causes. From buttock and back pain to knee or hand pain, and even genital and pelvic pain. We tell you what alleviates these discomfort and how to prevent it.
Pain while Cycling
To avoid pain while cycling, it is first important to pay attention to an ergonomic seating position and ensure that your bike is properly adjusted to you. Make sure that your saddle and handlebars are at the correct height and positioned to avoid excessive strain on your body. However, it may also be that the bike cannot be optimally adjusted to your body measurements. This is the case, for example, if the frame size is incorrect. This can lead to an unnatural posture on the bike and further discomforts and pain. Even if the frame size and adjustment are correct, problems can still occur. Ergonomic components suitable for the respective area of use, such as ergonomic wing grips and saddles with gender-specific shapes, can help. However, if the pain persists, we recommend consulting a doctor.

Buttock Pain
Almost every cyclist has probably experienced buttock pain at some point. This is not unusual, as most of the body weight rests on a relatively small area of the saddle. Since the seating area is very sensitive, this often leads to problems on the bike, including numbness and pain in the genital area. Especially during the first rides, pressure and pain is not uncommon. Normally, the buttocks get used to the strain over time. However, if problems occur over a longer period, it is often due to an unsuitable saddle. Many people think they are at the mercy of the saddle that comes with the bike. This is not only a misconception but can also have serious consequences. In fact, it is almost like winning the lottery if the stock saddle that comes on your bike fits perfectly. Therefore, the purchase of a new saddle is always a topic when buying a bike. For example, if you’re already feel during the test ride that the saddle does not fit, you should address this directly with the dealer – they might even accommodate you with the price of another saddle.
If you are considering getting a new saddle, you should definitely consider the area of use, gender, shape, and size. For a healthy distribution of body weight on the saddle, the relationship of sit bone width and upper body inclination should be correct. The correct saddle width is also crucial to ensure enough contact area for weight distribution while allowing the thighs enough freedom of movement for pedaling. The width of the saddle is determined by the sit bone width. Ergon dealers, for example, have a digital measuring tool that accurately measures and displays the sit bone width digitally and can thus be adapted to all common saddle brands. Additionally, there should be no high pressure in the perineal and genital area to avoid pinching nerves and blood vessels. This works best if the saddle surface is equipped with gender-specific relief zones, such as a relief channel that distributes the pressure to the insensitive areas. Clearly, a women's saddle should be chosen for women and a men's saddle for men – such as the ST Core Evo Men and Women. Clothing can also significantly influence riding comfort. For example, jeans or other everyday pants with thick seams can chafe and lead to sore spots. Well-padded cycling shorts can help here. It can also be helpful to take regular breaks to relax the muscles and stretch.

Back Pain
Back pain is also one of the typical problems that cyclists, especially on longer rides, typically deal with. An incorrect posture on the bike is traditionally the cause. An unergonomic seating position due to too large or too small of a reach to the handlebars strains the spine. It is worth checking the bike's settings here. Often, only small adjustments need to be changed, such as saddle height and setback, handlebar adjustment, stem, or grips. Use a handlebar that suits your riding style and body size. An adjustable stem can also help to optimize the handlebar height and reach. Your upper body should be slightly inclined forward, but not too much that you put a lot of weight on your hands. The back should maintain a natural curve, and the arms should be slightly bent. The saddle height should be adjusted so that the legs are not fully extended during the pedal movement. A professional bike fitter or tools like the Ergon Fitting Box can help with fine-tuning. The Fitting Box, developed by Dr. Kim Tofaute, one of Europe's leading experts in bicycle ergonomics, allows the bike to be adjusted correctly, easily, quickly, and precisely without prior bike fitting knowledge.
Neck Pain
Neck pain while cycling is a widespread phenomenon, with scientific studies suggesting that around 60% of all cyclists suffer from it. The causes can be very diverse. Often, it is due to muscular tension caused by an unfavorable head position. The cause can be a poorly adjusted bike, such as a handlebar that is too low or a stretched seating position. Constantly looking up can lead to tension in the neck. Here, too, it is important to adjust the bike correctly to the body size and shape. It can also help to vary the head position more often or to regularly train and stretch the neck and shoulder muscles. Regular breaks during the ride or changes in hand position can also help. Often, an incorrect helmet can also be to blame. A well-fitting helmet can prevent the head from being pulled forward, thus relieving the neck and upper back.

Knee Pain
Knee pain is usually also caused by an incorrect bike adjustment. The cause is most often the incorrect saddle height. A saddle that is too high or too low leads to unnatural knee movement and excessive strain on the knee joint. A correctly adjusted saddle in height and setback ensures that the pressure on the knees is minimized. A large contact area through wider pedals, such as the Ergon PT Pedals, and shoes with a firm sole ensure better power transfer. Special shoe insoles can also help with knee pain – the Ergon IP Solestar series is recommended here. It is also advisable not to ride in too big of a gear but to pay attention to a higher pedaling cadence.

Numb or Painful Hands
An incorrect handlebar or grip position can lead to excessive pressure on the hands. If the strain on the hands or wrist becomes too great, individual fingers or even the entire hand can become numb. These problems should not be underestimated. Permanent misalignments, such as bent wrists, can cause severe conditions like carpal tunnel syndrome. To counteract these problems, Ergon developed the world's first ergonomic wing grip, the GP1, in 2004. This original ergonomic grip, which has been effectively alleviating typical hand complaints of cyclists for over 20 years, has now been replaced by its successor, the GP1 Evo. The GP1 Evo is the further development of the GP1 and stands for maximum hand comfort, optimized pressure distribution, and the highest material quality. Ergonomic grips like the GP1 Evo ensure better pressure distribution with their enlarged contact area and keep the wrist in an optimized position. Additionally, bar ends offer different hand positions and can also provide relief on longer rides.

Numb or Painful Feet
Incorrect shoe choice can cause numb feet or foot pain. Shoes that are too small often cause pressure points, especially since the feet swell during riding, exacerbating the problem. Those who ride a lot should use special cycling shoes that support the foot or arch and distribute the pressure evenly. Uneven and inefficient pedaling technique can also strain the feet. Therefore, pay attention to a smooth pedal stroke and even power distribution. Special ergonomic pedals and insoles can ensure better power transfer (see above for knee pain). Numb feet are also associated with an incorrect saddle angle. This causes an unsuitable hip position, which can compress nerves. An incorrectly adjusted saddle height can also cause problems in this area.

Effective Measures Against Saddle Pain
Measure | Advantages |
---|---|
Ergonomic Saddle | Relieves sit bones, reduces pressure points |
Padded Cycling Shorts | Provides additional comfort and padding |
Correct Seating Position | Improves weight distribution and posture |
Regular Breaks | Reduces pressure and fatigue |
Improve Pedaling Technique | Reduces strain on knees and feet |
Conclusion
Pain while cycling can have various causes, from an unsuitable bike saddle to incorrect grips and an unfavorable saddle position to inappropriate shoes. With the right equipment, an ergonomic seating position, and targeted measures, many aches and paints can be avoided. Ergonomic saddles and grips, padded cycling shorts, and the correct adjustment of handlebars and saddle are crucial for a pain-free riding experience. Regular breaks, adequate fitness, and good riding technique also help to reduce strain on the body. If you keep these things in mind, nothing stands in the way of your cycling enjoyment.