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Six steps to keep your hips out of pain
Everyone's hip shape is different, and no one cushion can fit everyone.
How to keep your hips away from pain?
- Feel carefully: If your lower back starts to feel stiff, then you can't ignore the damage the cushion is doing to you. It would be a mistake to think that this is just a process that takes time to get used to, as it can have more serious consequences if you continue to ignore the danger signals your body sends.
- lift the buttocks from the cushion: even if not climbing, every 10-15 minutes to stand up and leave the cushion will help your blood flow smoothly.
- Check the position of the saddle: Careful and proper tuning of the bike, especially the proper saddle height often produces a noticeable improvement in riding feel and also prevents you from twisting around on the saddle.
- Wear appropriate clothing: A well-fitting pair of riding pants with pads will provide excellent protection. A little skin cream can further reduce friction and thus provide significant protection.
- Maintain personal hygiene: Maintaining personal hygiene can prevent various bacterial infections from occurring. You should wear clean riding pants every time, and avoid sitting around when sweat soaks your riding pants. Some skin creams themselves contain antibacterial ingredients such as: extracts of various herbs.
- choose a good cushion: do not be foolish to think that the kind of big and fat cushion is most suitable for the butt, sometimes those thin and slender very light cushion but more comfortable. Although over time, the cushion will slowly begin to deform to fit your hip shape, but this is precisely because it originally did not fit your buttocks, but also the culprit of back and lumbosacral pain.
Pain caused by seat
Any discomfort is your body's warning to you that something is wrong and will soon turn into significant pain and injury, as is the case with saddle-induced pain.
- The sciatic node is the main force-bearing part of the "sitting" position, carrying most of the body's weight during the ride, and the perineum (the area between the genitals and the anus) is the main location where pain occurs.
- Skin breakdown: Often in the inner thigh area, constant friction on both edges of the cushion produces a skin breakdown that is very painful, and women are more likely to have skin lesions here than men.
- Folliculitis and boils: Folliculitis is the inflammation of sweat follicles, and boils are the result of their further development. Folliculitis is often not very painful and will heal on its own, but boils can be very painful and long lasting if left untreated, preventing you from riding a bike for a long time.
- Skin ulcers: Even small skin lesions can ulcerate if they are not properly cared for. When the epidermis is broken, bacteria can invade the dermis and thrive in the warm, moist environment there.
What factors cause the pain?
- Compression: When sitting on the cushion, the body weight presses on the tiny area of the cushion, it generates a very large pressure, which compresses the capillaries and affects the blood circulation.
- Shear force and friction: pedaling causes the body to sway slightly from side to side on the cushion, rubbing the edge of the cushion, generating friction, friction heat, which soon leads to pain and skin damage. And cushion friction generated by the shear force combined with the effect of compression further aggravates the blood circulation disorders.
- Moisture: The shearing force is further exacerbated by the humidity brought on by sweat.
- Temperature: When riding, the skin temperature, especially in the perineum, rises significantly. The rise in temperature speeds up the skin's metabolism, and blood circulation is again impaired under the action of pressure and shear forces, at which point the skin begins to necrotize because it cannot receive sufficient nutrients.
Due to the above-mentioned four main reasons, your body and cushion contact part of the skin does not get enough nutrients, and lead to pain, tissue necrosis, ulceration. And connective tissue like skin is more prone to ulceration because of its poor self-repair ability.
After a long ride, the skin in these areas will be red and hot, and this condition will generally recover after a night. But you are also advised to control the frequency of riding, especially before riding to do a good job of preparation to prevent these conditions from happening.