Mountain Biking Tips
By
Mountain Biking
Mountain biking is considered a sport for those seeking an adrenaline rush along with some thrill-seeking paths and views. Mountain biking involves riding bicycles off the normal beaten path of paved roads, riding off road trails consisting of rough terrain using what should be specifically designed bicycles equipped to handle the different terrains. The specialized bicycles consist of:
- Air or coil spring shocks to help absorb the forces. (while riding over rocks, dirt, stumps and any other uneven terrain)
- Larger and wider tires
- Stronger frames
- Mechanically or hydraulically active disc brakes
The varied terrains of mountain biking can include: cross country trails designed for more endurance on uneven surfaces, trail riding on specifically set out paths, all mountain, for the extreme riders and enthusiasts, downhill riding for the racing enthusiasts, and free riding for those desiring tricks and style points.
A man mountain biking.
How Common are Mountain Biking Injuries?
Unfortunately, mountain biking does not come without risk for injury. Even the most experienced riders will fall off a time or two, or two dozen. Statistics have shown approximately 40-60% of riders will suffer an injury.
One important thing to know is how to fall! Always fall with arms in.
Be sure to check the bicycle before hopping back on to avoid a subsequent fall. Be sure to inspect the handle bars, seat, gears and chain prior to return to riding!
What are the Most Common Injuries in Mountain Biking?
The most common injuries in mountain biking include injuries to the shoulder and/or clavicle, wrist, knees and head. The direction and how you fall tends to dictate the injury.
Shoulder injuries tend to be a result of falling and landing on the shoulder. The acromioclavicular joint is the most common, resulting in a separation to the joint. A clavicle fracture tends to result from a trip over the handle bars.
Wrist fractures are a result of falling on an outstretched hand causing the wrist to forcefully extend, hence the importance of always falling with arms in.
Knee injuries can be seen amongst riders, however this injury tends to be more of a result from overuse or poor bike fit. Improper saddle height, saddle position, and/or foot placement can increase the strain on the knee joint, therefore causing injury.
The last most commonly seen injury are head injuries. Head injuries in mountain biking can result from falling and the head making contact with a surface such as a rock, tree or the ground, but may also result from colliding with other riders. Always wear a helmet when mountain biking no matter the experience of the rider. It is always important to keep an eye on the trails and other riders. Many of the mountain biking trails include paths crossing with other trails and therefore it is important to always keep an eye on your surroundings.
Want to learn more about how to Avoid indoor cycling Injuries? Click HERE.
How Can Mountain Biking Injuries be Prevented?
Mountain biking injuries can be prevented with both proper protective gear and proper knowledge of basic riding positioning and skills. There is a lot of gear available to help prevent injuries or lessen the severity of impact. Helmets are a must! Full face mountain biking helmets are important to protect the head and superficial facial bones in the face, as well as protection for the eyes due to the unpredictable terrain.
Other protective gear can include:
- padded bike shorts
- solid mountain bike neck brace
- knee protection
- elbow protection (to decrease impact on the bones prominent to the surface)
To prevent injury it is important to know some of the basic positioning and riding techniques involved with mountain biking. One of the most important things to think about is body position on the bike. The neutral position should include:
- Keep a slight bend in the elbows and knees
- level pedals
- index finger on the brake 100% of the time
- eyes looking forward 15-20 feet
- Always look where you want to go
The correct seat position can make a world of difference. If you are ascending or climbing, the foot on the bottom pedal should have a slight bend in the leg with approximately 80-90% leg extension. If you are descending, you should drop your seated 2-3 inches to lower the center of gravity. Braking is an equally important concept to think about when riding to avoid injury. Most of the braking should come from the front brakes, however applying them too quickly will cause the rider to go flying over the handle bars. When braking you should shift your hips back and heels down.
Mountain biking can be a fun sport and provide exercise at the same time, but as with any sport it is important to have a basic understanding of skills and techniques as well as being prepared with proper equipment. Enjoy the ride.
Click to learn about Cyclist’s Knee.
Biking Injury Doctors in Jacksonville
Are you experiencing any pain or an injury from mountain biking? Jacksonville Orthopaedic Institute can help! We have over 30 orthopedic specialists that can help you get back on the road to recovery.
To book an appointment, call 904-JOI-2000 or click the button down below!
To schedule an appointment for physical therapy at one of the 12 JOI Rehab Centers, please call 904-858-7045.