Rider

When There’s Too Much Thunder Down Under

It’s a problem riders don’t like to talk about, but chafing and rubbing can make saddle time unbearable. Here’s why it happens and what you can do about it.

By Jennifer Mellace

If you’ve been riding for some time, then you may have encountered some rather painful issues in some rather sensitive areas. Chafing, rubbing, soreness—it’s all a bit uncomfortable (pun intended) to talk about, but it’s actually a problem that many riders face at one time or another. (Poke around the Internet and you’ll find discussions about how to protect one’s nether regions from discomfort while riding.)

We’re here to let you know you’re not alone, and to save you from Dr. Google. Let’s get started. Anatomy Lesson There are different reasons that you might find yourself walking gingerly after riding, but for women and girls, it starts with the female anatomy and your position in the saddle.

Some female riders will confess that their private parts are sore after they ride, and that the first time they urinate after riding is painful, says Beth Glosten, MD, a retired obstetric anesthetist and a USDF bronze, silver, and gold medalist who now owns the rider-biomechanicsfocused RiderPilates LLC in Seattle, Washington.

The culprit, says Glosten, is “the sensitive tissues around the urethra, just beneath the arch of the symphysis pubis,” a cartilaginous joint at the top of the pubic arch. The muscles and connective tissue that make up the pelvic floor, which contacts the saddle, are shaped like a diamond— defined by the pubic arch in front, the tailbone in back, and the two seat bones on either side. “The precise location of a given rider’s weight on the pelvic floor varies from rider to rider, but problems happen if there is too much weight toward the front of the pelvic floor.”

One potential cause: a saddle that doesn’t suit the rider.

“Saddle fit is very important when considering why excessive pressure is being placed on this area,” says Glosten. “If a saddle tree is too large for the horse, the seat of the saddle will tip down in front. This will tip the top of the rider’s pelvis forward, pressing the front of the pelvis, pelvic floor, and the pubic arch against the twist of the saddle.”

A good saddle fitter may be able to distinguish between a saddle-fit issue and a problem with the rider’s inherent balance and position.

“Just as it’s very important that a saddle fits your horse, it’s also very important that it fits you,” says Theresa Keyes, a saddle fitter for more than 25 years who co-owns Maryland Certified Saddle Fitters, Mechanicsville, Maryland, with her daughter, Cate Fiolka. “A saddle fitter who watches you ride can often see if you are banging the pommel [because of saddle fit] or if you just need more practice until you develop a better seat. Being able to try several models for a week or two is the best way to determine if you’re going to stay comfortable.” Effects of Rider Position According to Glosten, painful rubbing in the area of the urethra can result from incorrect postural and balance habits.

“If a rider tends to have an extended or arched posture, the pubic bone and front of the pelvic floor will receive too much weight,” she explains (see Figure 1). “Adjusting this postural challenge can be hard and will involve rotating the pelvis more under the rider, relieving pressure from the pubic-bone region and moving the rider’s weight a bit toward the tailbone region of the pelvic floor” (Figure 2).

Equestrians commonly seek balance support from their leg muscles, especially in the sitting trot. “While some leg muscle tone is normal, too much gripping causes many problems, one of which is rubbing and chafing of the urethral area,” says Glosten. “This is particularly true if the rider grips by pulling her knees inward and upward, against the knee rolls of the saddle.”

Glosten goes on to explain that the adductor muscles of the hip joint (the muscles of the inner thighs) pull the knees together to grip inward. The hip-flexor muscles, which pull the thighs up and forward, get

SEAT OF THE PROBLEM: You can’t ride well if saddle time causes pain

Figure 1. Arched or extended posture. The rider’s seat bones point backward, and too much of the weight is toward the front of the pelvic floor. This position may put excessive pressure on the pubic arch and the urethral area.

support from the saddle’s thigh blocks by pushing the knees up into them. Strong hip flexors also have the action of arching the lower back. So if the hip flexors are tight (as they are in many people, often the result of many hours spent sitting), they contribute to tipping the top of the pelvis forward and lifting the thighs up, thereby squeezing the sensitive area at the front of the pelvic floor against the twist of the saddle.

“Assuming the saddle fits the horse, finding a grounded, neutral, supported position of the pelvis and spine in the saddle is key to alleviating uncomfortable rubbing,” Glosten says. “Elastic core strength along with body awareness will help establish a balanced position. Keeping track of excessive leg-muscle tension while you ride—noticing it, letting it go, and again, finding an anchored position of your torso—will help modify the habit of a gripping leg.” Seams Wrong: Breeches Problems “An issue that’s often overlooked is your breeches,” says Keyes. “I encourage everyone to watch out for heavy seams that can cause serious rubbing. Also, don’t wear your breeches too loose. Tacky saddles and tacky breeches stick together, but if you can move around, you can get serious rubs.”

Fashion designer Laura Romfh, of Reno, Nevada, owner of the wellknown eponymous line of equestrian apparel, points to two common reasons that breeches cause chafing: they’re loose and baggy, or they’re too tight and ungiving.

“Riders need to take into consideration four specific areas for the best breech fit: waist, hip and thigh, knee, and calf,” says Romfh. “Each woman is built a little differently. Some have an ‘apple’ body shape, others are straighter through their torso, and some are pear- or hourglass-shaped. There are many shape-specific breeches in the market. The trick is finding ones that fit your needs specifically.” Under It All: When You Need More Help What to do when you have a saddle and breeches that fit, your equitation checks out, and you’re still plagued by rubbing and chafing?

Start by evaluating your choice of riding underwear. Thick or stiff panty-line edges can be brutal against tender skin. Thinner or seamless designs may help. Some riders opt for boy-short styles to eliminate panty-line chafing. Materials matter, too, with some people swearing by cotton while others find that quick-drying synthetic fabrics work better, particularly in hot weather.

In the past, dressage riders who found relief from extra crotch padding were forced to wear padded underwear made for cyclists. Today there are padded undies designed specifically for equestrians, in styles ranging from briefs to boy shorts (men’s versions exist, too).

“Seat savers”—sheepskin or cushioned covers that fit over the seat of the saddle—work for some riders (and are warm in cold weather), but be aware that this is a schooling-only solution: Seat covers are prohibited in USEF-licensed/USDF-recognized dressage competition.

Anti-chafe balms and other lubricants help some riders who suffer from rubbing caused by friction. Body Glide is one well-known brand, used by runners and others to help prevent chafing; numerous other brands, formulas, and consistencies—from swipe-on solids to creams, ointments, and gels—exist, including good old-fashioned petroleum jelly (Vaseline).

But nothing worked for Canadian horsewoman Jane Hyndman, and so she invented her own anti-chafing solution: a panty-liner-style gel pad.

“I have been riding for over 50 years, and chafing has always been a problem for me,” Hyndman says. “I tried everything I could think of and every product I could find—underwear of different natural fabrics, padded underwear, and many different lubricants. Some things worked a bit; others worked some days but not all the time; and some products

Figure 2. Balanced posture. The rider’s seat bones point downward, and the weight is distributed evenly over the pelvic floor.

Your Sport...Your Community...Your

Circle of Friends

CIRCLE OF FRIENDS CIRCLE OF FRIENDS

The USDF Circle of Friends is essential to the mission of USDF. Your tax deductible gift will have a significant impact in helping USDF provide quality dressage education and programs.

Visit USDF’s secure online giving site at www.usdf.org/donate.

Questions? Please email us at donate@usdf.org or call 859-971-2277. did not help at all. I became tired of having to miss riding days because I was so sore and decided I would try to find a solution for myself.”

She started by reshaping gel shoe inserts and securing them to the crotch of her underwear. The gel pads gave her instant relief and also allowed her to sit more deeply in the saddle, so her riding improved as a side benefit. Encouraged to market her invention, Hyndman created JellyPantz: underwear with a hookand-loop strip in the crotch, which attaches to a thermoplastic elastomer gel pad made by an American company that manufactures medical-grade gel products for the health-care industry. Don’t Suffer in Silence If you’re experiencing pain or discomfort “down there” when you ride, you’re not alone. The idea of talking openly about rubbing and chafing may be embarrassing, but Keyes says that the rewards are worth it.

“I’ve had so many people pull me aside to ask questions about this problem,” she says. “Don’t be afraid to discuss it with your trainer or saddle fitter. You can’t be effective and learn if you’re suffering.”

Jennifer Mellace is a published author who writes about topics ranging from health and wellness to lifestyle and business. She lives in Frederick, Maryland, with her husband, two children, and three dogs. Visit her website at MellaceWrites.com.