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: 

1. Type of saddle and design

2. Riding position 

Cycling & 3 points of contact

1. Handlebars

2. Saddle

3. 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

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:



1. Height Position

   If your saddle is too high relative to your handlebars, you increase the pressure on your perineal with each pedal stroke 

2. Saddle Inclination

   Level saddle or slightly tilted down is best. Avoid upward tilt of seat nose 

3. 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. 

4. Grooved saddles/partial cutout

   Improved comfort and reduced numbness reported by men. However, the partial cutout offers no benefit to women with perineal discomfort 
   

5. 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 

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.

• 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

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

Padded bike shorts & 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

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.

Groin Pain?? BikeFit Issues??

Learn how to adjust your bike to minimize penis pain

Final Thought

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

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