How do I stop my butt hurting when cycling?

To stop your butt hurting on a bike, get padded cycling shorts, check your saddle height and angle, and build up your ride time slowly. Some soreness in your first few weeks is normal and usually fades within 2 to 4 weeks of regular riding.

Start with the shorts

Padded cycling shorts make a bigger difference than any other single change. Wear them without underwear, since seams cause rubbing. A bit of chamois cream on longer rides cuts down on chafing. Wash the shorts after every ride.

Check the saddle

Most saddle problems come from setup:

• Height. If your hips rock side to side as you pedal, the saddle is too high. If your knees feel cramped at the top of the stroke, it's too low. At the bottom of the stroke your knee should have a slight bend.
• Angle. Start with the saddle level. A small nose-down tilt can ease pressure, but too much makes you slide forward and load your hands.
• Width. Your sit bones should land on the saddle's widest part. A shop can measure this in a couple of minutes, and a saddle that's too narrow or too wide is a common cause.
• Fore and aft position. If you're stretched out, you tend to put weight on soft tissue.

Bigger and softer isn't better. Very squishy saddles let you sink in and cause more pressure and chafing.

Ease into it

Your sit bones need time to adapt. Do shorter rides more often rather than one long one. Three 30 minute rides are easier on you than one 90 minute ride when you're starting out. Add time gradually.

Short rides fit League of Fitness well. A 30 minute ride from Apple Health is scored by heart rate zones and counts toward the day's match, so you can ride most days in small doses while your sit bones adapt.

On the ride

• Shift your position now and then. Stand briefly on climbs or when you coast.
• Keep a slight bend in your elbows, and don't lock your arms. Weight on your hands pushes you into the saddle.
• Keep your core engaged so you aren't hanging on the saddle.

When to get it checked

Numbness, tingling or pain that doesn't go away after a rest day isn't normal. See a doctor if you get lasting numbness, saddle sores that don't heal, or any open skin that looks infected. A professional bike fit is also worth it if you ride a lot and nothing helps.