If you're having pain or numbness in your penis or groin region, then its time to change your seat, riding position, or both.
Generally, bicycle riding has no negative effect on your lower urinary tract, erectile function, or penis health in cyclists. However, a few qualifiers must be noted:
Type of saddle and design
Riding position
Cycling & 3 points of contact
Cycling involves 3 points of contact:
Handlebars
Saddle
Pedals
A rider’s comfort and performance is heavily influenced by the positioning of these 3 contact points. When it comes to genital paresthesia (tingling or numbness) the most important points of contact are your saddle and handlebar heights.
Why you’re experiencing penile numbness
If you’re experiencing genital numbness or tingling, chances are your perineal and penile arteries are compressed against your pubic bone from your saddle.
Saddle adjustments & genital numbness or tingling
“Schwarzer highlighted that certain saddle types are more likely to induce perineal compression and decrease penile blood flow, thereby placing riders at an increased risk of developing ED”
Numbness or tingling in your genitals are the two most common warning signals of potential damage to your perineal-genital area.
General pain or discomfort, such as numbness/tingling is your body’s way of telling you that something is not right. If you are experiencing perineum discomfort, there are 5 saddle modifications you can make:
Height Position
If your saddle is too high relative to your handlebars, you increase the pressure on your perineal with each pedal stroke
Saddle Inclination
Level saddle or slightly tilted down is best. Avoid upward tilt of seat nose
Saddle Shape
Nose-less saddles (or partially)
Nose-less saddles will reduce the contact area of your genitals, subsequently reducing your perineal pressure and discomfort
Cutout saddles (hallow section in seat)
Reduced numbness and increases comfort on par with the nose-less saddles.
Grooved saddles/partial cutout
Improved comfort and reduced numbness reported by men. However, the partial cutout offers no benefit to women with perineal discomfort
Saddle shape and width are the 2 most important factors
The padding of Your Saddle: Medium padding is best. Avoid excess padding on seat nose
Saddle Width: The back of the saddle should be as wide as the distance between your two ischial tuberosities. A saddle that supports these ‘sit bones’ will reduce the compression of your perineum (correct saddle width is the most important factor)
No one saddle shape is best for all as the best saddle shape is determined by individual differences in anatomy
“Too much padding may favour excessive perineal compression on a par with the hard saddles”
Where are my ‘sit bones’?
Your two ischial tuberosities (‘sit bones’) are the bony protrusions at the top of your legs near the base of your buttock. Your third ‘sit bone’ is the perineum, which is the area between your anus and scrotum or vulva.
Your ideal bicycle saddle should be:
Wide enough so both your ischial tuberosities are supported by the saddle
The shape, particularity of the nose should not create excess pressure on your perineum while riding in your primary riding position.
Riding position & Erectile dysfunction
Tucked position with hands on extensions
Most studies focus on the saddle as opposed to the cyclist’s riding position. However, your riding position is just as important as your saddle:
Reduce your time riding in full forward lean (dropped position), especially when using aero bars
Ride in a more upright posture or slightly raise the handlebars
Handlebars 1 to 2 inches lower than the saddle (for men)
For women, handlebars positioned below the saddle can be dangerous to their pelvic floor
Standup from time to time
“In China 90% of the male population cycles, and they don’t seem to have a problem maintaining the population ”
Padded bike shorts & Erectile dysfunction
Does wearing padded bicycle shorts protect me from erectile dysfunction?
No. Well-padded and ventilated bicycling shorts provide you with comfort by minimizing ischial tuberosity and buttock skin irritation while also prevent chaffing. However, padded-bicycle shorts do NOT significantly reduce the compression of your perineal arteries and are not a protective measure against erectile dysfunction for cyclists.
swimmers, runners, cyclists & ED
“Cyclists had no worse sexual or urinary functions than swimmers or runners but cyclists were more prone to urethral stricture. Increased time standing while cycling and a higher handlebar height were associated with lower odds of genital sores and numbness.”
Exercise, including cycling, has numerous health benefits, with improved sexual functioning being one. Which is why male and female swimmers, runners, and cyclists, all have similar rates of ED, which is much lower compared to their non-exercising peers.
While cycling and ED have been linked, the data that supports these findings generally research professional and elite cyclists. These elite cyclists spend an insane amount of time in the saddle, oftentimes putting performance over health and are not representative of 99% of cyclists.
“Male cyclists experience less erectile dysfunction than the general male population ”
Groin Pain?? BikeFit Issues??
Final Thought
“For the hobbyist or more serious cyclist, getting your bike professionally fit ensures optimal ergonomics and helps minimize trauma. Riding a bike that fits well is likely the single most important step riders can take to protect themselves from genital numbness.”
If you’re experiencing numbness or tingling in any part of your body during cycling, then its time to make some adjustments. Bicycling is one of the healthiest and most enjoyable activities that you can do when you're comfortable on the saddle and cockpit.
Making a few simple adjustments to your saddle, handlebar height or riding posture can make all the difference in your cycling world.
Related article: Why does my butt hurt
This article also additional advice from Jesse
Jesse is the Director of Pedal Chile and lives in La Patagonia. Jesse has a Master of Science in Health and Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, reading, snowboarding, researching, and trying new craft beers.
More articles from Pedal Chile
Sources & References
Awad, Mohannad A., et al. “Cycling, and Male Sexual and Urinary Function: Results from a Large, Multinational, Cross-Sectional Study.” Journal of Urology, vol. 199, no. 3, Mar. 2018, pp. 798–804.
Balasubramanian, Adithya, et al. “The Association Between Pelvic Discomfort and Erectile Dysfunction in Adult Male Bicyclists.” The Journal of Sexual Medicine, vol. 17, no. 5, May 2020, pp. 919–929.
Baek, Seok, et al. “Bicycle Riding: Impact on Lower Urinary Tract Symptoms and Erectile Function in Healthy Men.” International Neurourology Journal, vol. 15, no. 2, 2011, p. 97.
Baradaran, Nima, et al. “The Association of Bicycle-Related Genital Numbness and Sexual Health Inventory for Men (SHIM) Score: Results from a Large, Multinational, Cross-Sectional Study.” BJU International, vol. 124, no. 2, 7 June 2018, pp. 336–341.
Baran, Caner, et al. “Cycling‐Related Sexual Dysfunction in Men and Women: A Review.” Sexual Medicine Reviews, vol. 2, no. 3–4, Oct. 2014, pp. 93–101
Colpi GM, Contalbi G, Ciociola E, Mihalca R. “Erectile dysfunction and amatorial cycling.” Arch Ital Urol Androl. 2008;80(3):123-126.
Larsen, Anna Sofie, et al. “The Effect of Saddle Nose Width and Cutout on Saddle Pressure Distribution and Perceived Discomfort in Women during Ergometer Cycling.” Applied Ergonomics, vol. 70, July 2018, pp. 175–181.
Lee, Austin, and Benjamin Breyer. “Bicycle Riding: Good or Bad for Men’s Health?” Urology Times, 11 Mar. 2020.
Marceau, L, et al. “Does Bicycling Contribute to the Risk of Erectile Dysfunction? Results from the Massachusetts Male Aging Study (MMAS).” International Journal of Impotence Research, vol. 13, no. 5, Oct. 2001, pp. 298–302
Panara, Kush, et al. “Adverse Effects of Common Sports and Recreational Activities on Male Reproduction.” European Urology Focus, vol. 5, no. 6, Nov. 2019, pp. 1146–1151.
Partin, Sarah N., et al. “The Bar Sinister: Does Handlebar Level Damage the Pelvic Floor in Female Cyclists?” The Journal of Sexual Medicine, vol. 9, no. 5, May 2012, pp. 1367–1373.
Piazza, N., et al. “The Effect of a New Geometric Bicycle Saddle on the Genital-Perineal Vascular Perfusion of Female Cyclists.” Science & Sports, Dec. 2019.
Schrader, Steven M., et al. “ORIGINAL RESEARCH—ERECTILE DYSFUNCTION: Cutting Off the Nose to Save the Penis.” The Journal of Sexual Medicine, vol. 5, no. 8, Aug. 2008, pp. 1932–1940.
Schwarzer, Ulrich, et al. “Cycling and Penile Oxygen Pressure: The Type of Saddle Matters.” European Urology, vol. 41, no. 2, Feb. 2002, pp. 139–143.
Wallack, Roy M, and Bill Katovsky. Bike for Life : How to Ride to 100. Cambridge, Mass., Da Capo Press, 2005.