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Before You've Been Diagnosed

Maybe you’re experiencing some abnormal saddle pain (sensations like pinching, burning, numbness). Or maybe you sometimes have alarming symptoms off the bike (pain with urination or arousal). Maybe you’re experiencing a myriad of other strange symptoms that you don’t quite understand but you know something is wrong. What do you do?

Things To Do Pre-Diagnosis

Try to relax


Relaxing is hard to do as an athlete but it’s extremely important. Relaxing doesn’t necessarily mean sitting on the couch more – it’s a combination of finding time to quiet your mind as well as your physical body. Learning how to relax will allow your nervous system to do its job properly, rather than running full steam ahead 24/7. Once you start building relaxation into your routine, try to include diaphragmatic breathing and meditation which are important to the PN recovery process.




Seek out mental health professionals


Pudendal neuralgia is emotionally and mentally devastating. You’re experiencing daily physical pain while having to give up your identity as a cyclist, all without being able to clearly communicate what’s happening to those around you. This creates a perfect storm for depression, anxiety and other mental health issues. Mental health is crucial to the recovery process, so it’s important to prioritize this as much as you’d prioritize the health of your physical body.




Find something you love to do


If you can’t ride your bike, find something that you love to do that will fill that space. It doesn’t necessarily need to be a physical activity; it just needs to be something that gives you purpose and brings joy to your life. This will help your mental health during the recovery process and give your body and brain a much-needed outlet.




Put in the work


Recovery from pudendal neuralgia is a long process that requires work, focus and dedication. There is no miracle cure that will fix you – in order to recover, you need to address multiple aspects of your life (mental outlook, stress levels, breathing, sleep, posture, muscle & strength imbalances, and more). Once you have an established medical care team, leverage them to figure out what your personalized routine looks like. Dedicate anywhere from 15 minutes to 1 hour (as your schedule allows) each day for recovery work. It seems like a lot, but put it this way: you’ve already proved that you can be dedicated to something because you are a cyclist. Cyclists not only spend hours and hours on the bike, but they also focus on strength training, core work, stretching, nutrition, training plans, and more. Take the energy and focus you have for riding and apply it to recovering from pudendal neuralgia. Make recovery your passion.





Things To Avoid Pre-Diagnosis

Try to relax


Relaxing is hard to do as an athlete but it’s extremely important. Relaxing doesn’t necessarily mean sitting on the couch more – it’s a combination of finding time to quiet your mind as well as your physical body. Learning how to relax will allow your nervous system to do its job properly, rather than running full steam ahead 24/7. Once you start building relaxation into your routine, try to include diaphragmatic breathing and meditation which are important to the PN recovery process.




Seek out mental health professionals


Pudendal neuralgia is emotionally and mentally devastating. You’re experiencing daily physical pain while having to give up your identity as a cyclist, all without being able to clearly communicate what’s happening to those around you. This creates a perfect storm for depression, anxiety and other mental health issues. Mental health is crucial to the recovery process, so it’s important to prioritize this as much as you’d prioritize the health of your physical body.




Find something you love to do


If you can’t ride your bike, find something that you love to do that will fill that space. It doesn’t necessarily need to be a physical activity; it just needs to be something that gives you purpose and brings joy to your life. This will help your mental health during the recovery process and give your body and brain a much-needed outlet.




Put in the work


Recovery from pudendal neuralgia is a long process that requires work, focus and dedication. There is no miracle cure that will fix you – in order to recover, you need to address multiple aspects of your life (mental outlook, stress levels, breathing, sleep, posture, muscle & strength imbalances, and more). Once you have an established medical care team, leverage them to figure out what your personalized routine looks like. Dedicate anywhere from 15 minutes to 1 hour (as your schedule allows) each day for recovery work. It seems like a lot, but put it this way: you’ve already proved that you can be dedicated to something because you are a cyclist. Cyclists not only spend hours and hours on the bike, but they also focus on strength training, core work, stretching, nutrition, training plans, and more. Take the energy and focus you have for riding and apply it to recovering from pudendal neuralgia. Make recovery your passion.





After You've Been Diagnosed

You’ve seen your doctor and they believe you have pudendal neuralgia. Maybe they refer you to a pelvic floor specialist or maybe you find another doctor or PT on your own. You’re starting to get treatment and are wondering “When will I feel better?” and “When will I get to ride my bike again?”. Here are some things to keep in mind during your recovery process.

Things To Do After You've Been Diagnosed

Try to relax


Relaxing is hard to do as an athlete but it’s extremely important. Relaxing doesn’t necessarily mean sitting on the couch more – it’s a combination of finding time to quiet your mind as well as your physical body. Learning how to relax will allow your nervous system to do its job properly, rather than running full steam ahead 24/7. Once you start building relaxation into your routine, try to include diaphragmatic breathing and meditation which are important to the PN recovery process.




Seek out mental health professionals


Pudendal neuralgia is emotionally and mentally devastating. You’re experiencing daily physical pain while having to give up your identity as a cyclist, all without being able to clearly communicate what’s happening to those around you. This creates a perfect storm for depression, anxiety and other mental health issues. Mental health is crucial to the recovery process, so it’s important to prioritize this as much as you’d prioritize the health of your physical body.




Find something you love to do


If you can’t ride your bike, find something that you love to do that will fill that space. It doesn’t necessarily need to be a physical activity; it just needs to be something that gives you purpose and brings joy to your life. This will help your mental health during the recovery process and give your body and brain a much-needed outlet.




Put in the work


Recovery from pudendal neuralgia is a long process that requires work, focus and dedication. There is no miracle cure that will fix you – in order to recover, you need to address multiple aspects of your life (mental outlook, stress levels, breathing, sleep, posture, muscle & strength imbalances, and more). Once you have an established medical care team, leverage them to figure out what your personalized routine looks like. Dedicate anywhere from 15 minutes to 1 hour (as your schedule allows) each day for recovery work. It seems like a lot, but put it this way: you’ve already proved that you can be dedicated to something because you are a cyclist. Cyclists not only spend hours and hours on the bike, but they also focus on strength training, core work, stretching, nutrition, training plans, and more. Take the energy and focus you have for riding and apply it to recovering from pudendal neuralgia. Make recovery your passion.





Things To Avoid After You've Been Diagnosed

Try to relax


Relaxing is hard to do as an athlete but it’s extremely important. Relaxing doesn’t necessarily mean sitting on the couch more – it’s a combination of finding time to quiet your mind as well as your physical body. Learning how to relax will allow your nervous system to do its job properly, rather than running full steam ahead 24/7. Once you start building relaxation into your routine, try to include diaphragmatic breathing and meditation which are important to the PN recovery process.




Seek out mental health professionals


Pudendal neuralgia is emotionally and mentally devastating. You’re experiencing daily physical pain while having to give up your identity as a cyclist, all without being able to clearly communicate what’s happening to those around you. This creates a perfect storm for depression, anxiety and other mental health issues. Mental health is crucial to the recovery process, so it’s important to prioritize this as much as you’d prioritize the health of your physical body.




Find something you love to do


If you can’t ride your bike, find something that you love to do that will fill that space. It doesn’t necessarily need to be a physical activity; it just needs to be something that gives you purpose and brings joy to your life. This will help your mental health during the recovery process and give your body and brain a much-needed outlet.




Put in the work


Recovery from pudendal neuralgia is a long process that requires work, focus and dedication. There is no miracle cure that will fix you – in order to recover, you need to address multiple aspects of your life (mental outlook, stress levels, breathing, sleep, posture, muscle & strength imbalances, and more). Once you have an established medical care team, leverage them to figure out what your personalized routine looks like. Dedicate anywhere from 15 minutes to 1 hour (as your schedule allows) each day for recovery work. It seems like a lot, but put it this way: you’ve already proved that you can be dedicated to something because you are a cyclist. Cyclists not only spend hours and hours on the bike, but they also focus on strength training, core work, stretching, nutrition, training plans, and more. Take the energy and focus you have for riding and apply it to recovering from pudendal neuralgia. Make recovery your passion.





Life with pudendal neuralgia is inherently challenging. Between navigating the healthcare system, managing physical symptoms, and grieving over the loss of your sport, it can feel overwhelming. There is little information on how to manage this process as a cyclist. This tips & advice section was created with the goal of providing a generic road map of how to manage life before and after your pudendal neuralgia diagnosis.

Please note that these tips & advice are based off personal experiences and should not be substituted for professional medical advice. It's advised that you speak with your medical care provider before changing your daily routine or adjusting your approach to recovery.

Tips & Advice

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