Photo Credit: Poe Photography
February is the month of love. While we are in love with mountain biking, alright obsessed, our pelvic floor needs love and attention.
What is the Pelvic Floor?
The pelvic floor can be imagined as our suspension system – a flexible bowl with ligaments, muscles and connective tissue supporting the base of your core. It supports your bladder, rectum and uterus improving core stability, sexual function and preventing leaks.It’s easy to keep cruising but mountain biking can be a rough ride for our pelvic floor and surrounding tissue. Let’s dive into the top 10 pelvic challenges for women mountain bikers.
Photo Credit: Liz Donahey
1. Chaffing
That raw, irritated skin can burn so bad it totally wrecks a ride. Instead of flowing through the trail, we’re stuck focusing on what’s happening between our legs—and not in a good way. Chafing sneaks up when friction, moisture, and repetitive rubbing team up against us. For mountain bikers, the usual hot spots are the groin, inner thighs, and sit bones. But for us women, with a naturally wider pelvis, knee alignment and pedaling mechanics can be off—sometimes creating even more rubbing and discomfort.
Keep It Dry
Dust on some non-talc baby powder before every ride—it helps keep things dry and friction-free. Make sure your chamois is sitting snug right against your skin—no underwear or extra layers between you and your bike shorts! Smooth, seamless contact is the key to preventing chafing and keeping you comfortable on long rides.
Friction Free
Petroleum jelly is the go-to for a lot of riders when it comes to anti-chafe. But let’s be real—our skin soaks up whatever we put on it. Do we really want petroleum products hanging out on our most sensitive love parts every single ride? Probably not. Try something more skin-friendly, like beeswax, vitamin E, coconut oil, or cocoa butter. They’ll keep things smooth and friction-free—without the mystery chemicals.
Address Your Angles
Own your biomechanics and embrace what makes us different! A proper bike fit isn’t just for comfort—it’s a game-changer. Getting your bike dialed in for your sit bones, leg length, and Q-factor can make all the difference in how you ride and how you feel after.
Core & Hip Strength = Less Chafing
Strong glutes and a solid core do more than power your climbs—they help keep your pedaling smooth and aligned. Strengthening your glute medius and core can keep your knees tracking properly, reducing that annoying inner thigh chafe. Less rubbing, more ripping!
Saddle Sores
Saddle sores can be anything from raw, irritated skin to full-blown pustules and boils—yeah, not exactly the kind of post-ride burn we’re looking for. These nasty little spots can pop up when hair follicles get infected with staphylococcus aureus bacteria. Here’s how to not pedal your way into trouble, and what to do if you do.
Pre-Ride Prep: Keep It Clean & Dry
- Clean up before you ride – Wipe the area with a benzyl alcohol pad to clear out bacteria and keep pores fresh.
- Stay dry – A medicated, talc-free baby powder helps absorb moisture and reduce friction.
- Lube it up – Apply an anti-friction cream or chamois cream to high-contact areas to minimize rubbing.
Post-Ride Recovery: Don’t Let It Fester
- Change sweaty gear ASAP – Sitting around in dirty, damp shorts just gives bacteria more time to party.
- Cleanse and soothe – Use an acne cleanser immediately after the ride such as a benzyl peroxide wipe to disinfect, then apply calendula or zinc based cream to calm irritated skin.
- Ditch the itch – Try calamine lotion or Vagisil cream to help reduce inflammation.
- Soak & reset – When you can, take a 20-minute hot bath with Epsom salts and a probiotic-based soap to rebalance the skin.
- Heal & protect – Reapply calendula cream with zinc oxide to aid healing
Accidents Happen
Sneezing, laughing or riding too hard can trigger stress incontinence, basically you pee your chamois. Embarrassing? Yes. Ride ruining? Also yes. Pregnancy, childbirth and menopause increase your risk of leaking mid-ride, but here’s what you can do about it:
Kegels – It’s a workout for your pelvic floor. Relax your abs, thighs, and glutes, then lift your pelvic floor. Imagine you are gripping a tampon (or something else more fun). Hold for 5 seconds then relax. Do 10 reps, aiming for 40 a day. Happy squeezing!
Pelvic Floor Therapy – A specialist can check for muscle imbalances and customize exercises to get you back in control.
Pelvic Floor Neuromuscular Stimulation – Tech meets muscle training. Ask your doc about devices that can speed up results.
See a Doctor – Lowered estrogen during menopause can cause leaks. See a women’s health specialist for extra care.
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About the Author:
Dr. Bridget Anderson sought a better way to address patient issues beyond traditional pharmacy solutions, leading her to discover her passion for Naturopathic Medicine. She continues to grow in her natural healthcare approach while living in Mancos, CO with her husband, Dr. Jeff Anderson, and their two children and dogs. Her practice has shifted to telemedicine for virtual consultations, but she visits Southern California monthly for vitamin injections and patient visits. In her free time, she enjoys hiking, home renovations, cooking, and reading multiple books simultaneously.
