If you are a frequent bike rider for exercise, you may have noticed a pain and numbness in your groin area that won't go away. This can be very irritating, and can lead to more serious problems.
Bike riding is terrific aerobic exercise, a healthy and economical way to commute, and a great way to run errands, sight-see, and get around town. However, sitting on the bicycle seat may result in the compression of nerves and blood vessels of the vulnerable area of the body called the perineum.
The perineum is the area between the anus and the base of the penis in males and between the anus and the vagina in females; it contains both blood vessels and nerves. Compression of the perineum can lead to nerve damage, swelling, artery insufficiency (lack of blood flow through the vessel), and even occlusion (blockage) of blood vessels, which in turn can lead to temporary or permanent groin numbness, tingling sensations, decreased blood supply, impotence, and pain.
In a study of perineal compression and blood flow to the groin in male cyclists, blood supply decreased significantly in 70% of the 40 cyclists who participated in the study. Numbness in the genital area was reported by 61% of the cyclists, and 19% of the cyclists who rode their bikes more than 250 miles per week complained of impotence.
In a study of 463 cyclists competing in a long-distance cycling event (200 miles), perineal numbness during the ride was experienced by 31% of the cyclists and was associated with erectile dysfunction that lasted as long as one week after the event. Perineal symptoms are not experienced by all cyclists, but this is certainly something to be aware of, particularly if you plan to ride long distances.
The interaction between the bicycle seat and the perineum is the culprit in all cases of perineal symptoms in cyclists. The interaction is dependent on the vertical (downward) and shear (backward) force of the perineum on the saddle, the weight of the rider, the height and angle between the saddle and the handlebars, the saddle tilt angle, and the shape of the saddle.
In a study of impotence and bicycle characteristics, researchers determined that keeping handlebar height lower than saddle height in long-distance cyclists was associated with less erectile dysfunction, perhaps because this configuration puts the rider in a leaning-forward position which may reduce vertical load on this particular area. This position may or may not apply to recreational riders on touring or hybrid bikes where speed and aerodynamics are not as important, but there is no research to support the claim one way or the other.
In three studies of the angle of the saddle, it was confirmed that a downward tilted saddle reduced stress and compression on the perineum. This is probably because the backward stress puts the weight of the rider on the ischial tuberosities (the "sit bones" in your buttocks) and off of the cavity.
The variables that contribute to symptoms during biking are complicated, and so it may be that you need to experiment with different strategies until you find the right one for you. Here are a number of suggestions that may help reduce the risk of irritating symptoms.
Stand up frequently on the pedals to take pressure off of the groin area. Change your position on the saddle while biking.
Shift forward and backward when you ride to eliminate pressure on one particular area. Experiment with adjusting the angle of your saddle so that it tilts slightly downward.
Wear bike shorts. They have chamois padding in the groin area that will help relieve pressure.
Adjust the height of your handlebars slightly until you find a comfortable position. Handlebars below the saddle may work well for road or racing bikes, but perhaps not as well for touring or hybrids.
Make sure that your seat post is adjusted to the proper height. Your knee should be just slightly bent at the bottom of the pedal cycle.
Limit the number of miles that you pedal. This may not be desirable for all riders, but number of miles per week can be a factor.
With this information, you can be sure that you will not fall victim to this kind of pain and irritation. There is no reason to sacrifice your bike rides all together-just follow certain safety rules, and you will be just fine!
Author Resource:-
Ronald Pedactor is a fitness trainer. He has been coaching athletes for more then 20 years. He recommends the bestexercise bike to achieve your highest biking performance.
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