There is no denying injuries are a common occurrence in mountain biking. But that doesn’t mean there aren’t ways to minimize your risk of mountain bike injuries. Preparation can help you avoid a lot of common mountain biking injuries.

Mountain biking injuries fall into two categories:

1. Wear-and-tear injuries due to overtraining or poor technique
2. Acute injuries sustained during a crash, typically seen on the downhill portion of the ride

Thankfully, most mountain biking injuries do not require a visit to the doctor; the majority of falls result in relatively minor injuries. Abrasions to the knees, hips, and elbows are commonly seen when riders fall. For those who experience a more serious fall, orthopedic specialist Dr. Richard Cunningham is highly experienced at treating patients who have sustained a mountain biking injury.

Common Shoulder Injuries Seen in Mountain Biking

The majority of mountain biking injuries occur during the downhill section of the ride. Most commonly, the shoulder region, upper arm, and wrist are injured. A broken collarbone or a shoulder separation (acromioclavicular joint injury) are the two most frequently seen shoulder injuries in mountain biking.

Typically, an injury to the clavicle or shoulder can occur when riders go over the handlebars, or when riders fall to the side on an outstretched arm. High impact to the shoulder area can result in a serious injury that will require medical attention from a medical professional. If you have sustained a shoulder injury due to mountain biking, contact Dr. Cunningham and his team today.

Common Knee Injuries Seen in Mountain Biking

Acute knee injuries are not as commonly seen in mountain biking compared to shoulder injuries. However, knee injuries in cycling can result due to overuse. The repetitive nature of cycling can result in painful knee injuries triggered by overuse. Most commonly, runner’s knee can lead to inflammation around the knee resulting in pain under the knee cap. Ensuring your mountain bike is properly set up will help prevent knee injuries. It is also important to stretch out your IT band and work on glute and hamstring strengthening when off the bike as bike riding tends to strengthen mainly the quads and hip flexors.

The size of the frame and the saddle height are important considerations for mountain bikers. It is important that the knee does not overextend when the pedal reaches the bottom of its revolution. For those who are experiencing runner’s knee, rest and physical therapy typically help. For cyclists who are experiencing chronic knee pain, it is recommended to see a sports medicine specialist to ensure prolonged injuries do not develop.

Tips to Avoiding Mountain Biking Injuries

1. Getting in shape. Preparing your body for the biking season is important to help minimize injury.
2. Having the proper equipment. It is always important to wear a helmet when mountain biking. Eye protection is important. If downhill mountain biking, consider body armour. Ensuring your bike properly fits will help minimize overuse injuries due to poor form.
3. Properly preparing for the ride. It is important to know before you go. Ask yourself: Are you going for a 2 hour or 6 hour ride? How technical is the trail? These are important questions to address before you go for a ride. It is also important to be fully prepared with the right repair equipment, water, and snacks.
4. Proper body position on the bike. One of the common mistakes seen in beginning bikers is staying seated. Getting out of your saddle occasionally takes the weight off your saddle and onto your pedals, moving your center of gravity lower and making you more stable on the bike.
5. Learn how to fall. No matter how cautious or experienced you are, you will eventually take a spill (hopefully minor). Knowing how to properly eject and fall will help minimize the risk of a serious injury.

If you are a mountain biker who has sustained an injury, contact Dr. Richard Cunningham and his team today. He is highly experienced at treating patients who have sustained mountain biking injuries. Contact Dr. Cunningham and his team today.