What to Do if It Hurts Down There After a Spin Class
Indoor cycling is one of the best cardio exercises, but it can leave you with pain down below. Here, top instructors share their best advice for preventing a sore crotch post-ride, plus what to do if it is numbness rather than soreness.
Quick answer: a sore crotch after a spin class is usually a new-rider problem that fades after a few rides. The fastest fixes are a correctly set saddle height (slight knee bend at the bottom of the pedal stroke), sitting back on the widest part of the seat, longer biker shorts or compressive leggings, and a gel seat cover while your body adapts. Numbness or pain that lasts for days is a bike-fit problem, not a toughen-up problem, so change the setup rather than riding through it.
So you decided to buy an indoor exercise bike for your at-home gym: Welcome to the club! According to research firm NPD Group, sales for stationary bikes were way up in 2020 compared to the previous year. In fact, there was a 270 percent increase in sales in April 2020 vs. April 2019.
It’s not surprising so many of us now have an exercise bike at home. Indoor cycling legit works your entire body and seriously boosts endorphins to boot. Plus, with so many brands, like Peloton, SoulCycle, and Echelon, now selling at-home bikes, more people than ever can access this trendy workout without stepping foot into a fitness studio.
But there is a side effect some newbie bike riders deal with: We’re talking about indoor cycling seat pain. Yep, a sore crotch after cycling is real, especially if you’re inexperienced.
“Typically, seat pain is only felt, if even, if you’re brand spankin’ new to indoor cycling,” says Maddy Ciccone, master SoulCycle instructor.
The pain is usually caused by the seat being something new you’re presenting to your body, explains Karen Maxwell, senior master instructor for CycleBar.
In most cases, adds Ciccone, you’ll stop feeling any discomfort after a few rides. “This isn’t something that should deter someone from trying a cycling class,” she says. Ciccone does note, however, that if you have “crazy pain” post-ride there could be something wrong with how your seat is set up or the position of your bike.
Luckily, there’s an easy fix for that, and there are also a few other ways to prevent indoor cycling seat pain from ever happening at all. Here’s how to avoid the dreaded sore crotch after cycling.
Set your seat up properly.
“The height of the saddle, or seat, matters the most for comfortable riding,” says Maxwell. “The seat should be high enough to have a slight bend in your knee when your pedal stroke is at the bottom of the rotation.”
If your seat is too low, she says, it’ll apply unwanted pressure to your knees and seat. If your seat is too high, meanwhile, your bottom area will be very uncomfortable, says Maxwell. You’ll also risk hyperextending your knees when pedaling.
For the most comfortable ride, consider the distance between the seat and the handlebars as well. There should be about an arm’s length, without too much wiggle room, between the two, says Ciccone.
One more thing to check: the tilt. Keep the saddle level. A nose that points up drives pressure straight into soft tissue, and a nose that points down slides you forward onto your hands. Most bikes let you loosen a bolt under the seat and set it flat; a level app on your phone makes it easy to confirm. If you have a Peloton or another bike with a lettered or numbered seat post, write down your settings once they feel right so you can get back to them after someone else rides.
Sit on the saddle smartly.
How you sit in the saddle can also go a long way toward alleviating any ache down there.
“Use the saddle to your advantage,” says Ciccone. “Make sure you’re sitting back on the squishiest and fullest part of the seat. Don’t perch on the edge where there’s less room.”
Maxwell adds that sitting at the back, the widest part of the seat, offers the most support.
Numbness is not the same as soreness.
Soreness is bruised-feeling sit bones that improve ride by ride. Numbness or tingling is pressure on nerves and blood flow, and it will not get better by riding more. If you go numb, stand up out of the saddle for a few pedal strokes to restore blood flow, then look at your setup: a seat that is too high, a nose that tilts up or a position that has you sitting far forward are the usual culprits. If numbness keeps coming back after you have fixed the fit, talk to a doctor, especially if you have diabetes or any circulation issue.
Wear the right workout bottoms.
Steer clear of shorts unless they’re biker shorts and they’re on the longer side, says Ciccone.
“Biker shorts, as much as I love them, are truly hit or miss because some end up riding all the way up your thigh and then you look like you’re wearing cheer bloomers or undies on the bike,” she says.
She suggests you choose ones that are 8” or longer for the most comfortable ride. Ciccone is a fan of lululemon biker shorts. The lululemon Invigorate High-Rise Shorts ($68, lululemon.com) are 10” and go up to size 14. There’s also the Athleta Ultimate Stash Pocket 9” Short ($59, athleta.com), which is available up to 3XL.
Maxwell says tight-fitting leggings are another good option. Girlfriend Collective Compressive High-Rise Leggings ($68, girlfriend.com) are a fan favorite because they go up to size 6XL, and they stay in place during spin classes and other high-intensity workouts.
You could also try shorts with built-in padding in the crotch and bottom area, although those are mostly used by road cyclists, she says. “In CycleBar classes, we only spend about 25-30 percent of the class in the saddle, so it’s not necessary,” she notes.
That said, if you ride at home and spend most of a 45-minute class seated, a padded pair earns its keep. Two rules from road cyclists apply: wear them without underwear (extra seams defeat the pad) and, for longer rides, a pea-sized dab of chamois cream where the shorts rub cuts friction and the chafing that comes with it.
| Fix | Best for | Watch out for |
|---|---|---|
| Longer biker shorts or compressive leggings | Studio classes where you stand a lot | Short inseams that ride up |
| Padded cycling shorts | Long seated rides at home | Wearing underwear under them, which adds seams |
| Gel seat cover | Your first few weeks on a new bike | It raises the saddle, so re-check your height |
| Chamois cream | Rides over 30 to 45 minutes, or any chafing | It is messy; wash shorts after every ride |
Consider a padded seat cover.
Although not necessary, a padded seat cover can help eliminate some discomfort when you’re starting out, says Maxwell.
Just keep this in mind: “Your body gets used to the feeling and it becomes a nuisance,” says Maxwell. You may also need to adjust your seat height when using a padded seat cover because it’ll add height to your saddle.
If you do want to use a padded seat cover until your body is used to the bike, Ciccone likes the Bontrager Road Gel Saddle Cover ($20, rei.com).
The bottom line: If you’re hurting down below after a session on a stationary bike, you can always pop an ibuprofen and apply ice to ease the pain, says Maxwell. But once you’ve gotten a few rides under your belt (and you make sure to set up your seat properly), the discomfort should no longer be an issue.
New to the bike altogether? Our guide to your first indoor cycling class covers the setup, the shoes and the etiquette, and if you are riding at home, finding the right instructor for your workout style makes those first few rides a lot more fun.
FAQ
How long does it take to get used to an exercise bike seat?
Most new riders stop noticing the seat after three to five rides, as long as the saddle height is right. If it still hurts after two weeks of regular riding, the problem is the setup, not you.
Why does my crotch hurt after a Peloton ride?
Usually one of three things: the seat is too high or too low, you are perching on the narrow front of the saddle instead of sitting back on the wide part, or you are riding in short shorts that bunch up. Fix the height first, then where you sit, then what you wear.
Should I wear underwear under padded bike shorts?
No. The pad is designed to sit against skin. Underwear adds seams that rub and traps moisture, which is exactly what causes chafing.
Is numbness after cycling normal?
A few seconds of tingling that goes away when you stand up is common. Numbness that lasts after the ride is a sign of nerve pressure. Level the saddle, lower it slightly and sit further back, and see a doctor if it keeps happening.
1 thought on “What to Do if It Hurts Down There After a Spin Class”
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But if you’ve ever taken a class, you’re familiar with getting off a bike and feeling sore, or even numb, down there. It’s not exactly the most inspiring side effect of a cardio workout.