Sit bone pain after cycling usually happens because your weight does not rest evenly on both sit bones: the saddle does not match your sit bone width, it is tilted wrong or set too high, or you ride longer than you are used to. What helps: measure your sit bone width, choose a matching saddle width, check height and tilt and only ever change one thing at a time.
A slight feeling of pressure after the first rides of the season is normal and usually fades after a few rides. If the pain stays or gets worse, something in your setup is off.
What are the sit bones and why do they carry your weight?
The sit bones are the two bony points at the bottom of your pelvis that you also sit on when you sit on a chair. On the saddle they should carry most of your weight so that soft tissue, perineum and tailbone stay relieved. If they do not rest properly, the saddle presses on a small spot, and that is exactly where the pain starts.
Typical signs:
- Dull pressure on the left and right of your buttocks while riding
- Pain on only one sit bone because you sit crooked on the saddle
- Tenderness when sitting the day after the ride
- You keep sliding forward or from side to side on the saddle
Why do the sit bones hurt after cycling? The 5 most common causes
1. Saddle too narrow: The sit bones rest on the edge of the saddle or next to it. The pressure gathers on a small area. How wide your saddle should be depends on your sit bone width.
2. Saddle too wide: That happens too. A saddle that is too wide rubs on your inner thighs and makes you sit restlessly, especially in a sporty position.
3. Wrong tilt: If the saddle nose points down, you slide forward and support yourself with your hands. If it points up, the saddle presses at the front. The starting point is level.
4. Saddle too high: If your leg is fully straight with the pedal at the bottom, your pelvis tips to the side with every pedal stroke. Your sit bones rub on the saddle as a result.
5. Unfamiliar strain: After a break, with a new saddle or on an unusually long ride, your sit bones need a few rides to get used to the strain. So increase the length of your rides step by step.
