Mountain biking requires you to be cautious while on the most unpredictable tracks. Off-road cycling is usually done on rugged terrain such as a mountain, wilderness, or rocks, which necessitates the use of specifically made mountain bikes.
Mountain bike injuries can happen to even the most careful riders out there. Losing focus, slipping, falling over, and flat tires on rugged terrains, are all common reasons for sudden injuries. The trails are unpredictable with small and big obstacles at any corners. Sustaining an injury on rocky terrain will prove much worse unless you are equipped with proper gear.
This is why we have the list of the most common mountain bike injuries and how you can avoid them.
Table of Contents
1. You Might Get Abrasions, Cuts, and Bruises
Mountain biking is done on rough, rugged terrains. One wrong turn or small rock on the track can throw you off your bike and land you on the coarse trail causing various injuries.
Abrasions are superficial wounds that are caused by minor contact with another surface. The top layer of your skin is sheared away causing slight bleeding. Tiny dust particles can enter your wound due to abrasions, cuts, or lacerations that are deeper than scrapings. There is an additional risk of rupturing a vein or nerve.
When a blunt force, such as falling off a bike, is administered to your tissues, you will suffer from bruising. There will be purplish discoloration on your skin from the damage caused to your small blood vessels underneath.
Wear fully protective clothing and gear to avoid minor, treatable wounds like these.
2. Injuries to Your Face, Eyes, and Teeth
Trail riding bikes are made to give you full support on your off-road biking trips. However, falling off a bike will often land you on your face, causing massive injuries.
You may confront abrasions, lacerations, and contusions all over your face. You will not only bleed from the injuries but can also risk potential infections. It is good to rest while leaving the bruised part of your body elevated on some added pillows.
Eyes are a very sensitive part of your body. During a fall if you get any debris stuck on your sclera or worse, your iris, the injuries can be disastrous. Similarly with teeth, not only can they be broken off, but they can pierce your inner lips causing bleeding and infections.
The preventive measure to follow would be wearing protective eyewear, helmet and mouth gear to avoid fatal injuries from mountain biking.
3. You Could Be Suffering From Knee Pain or Inflammation
You can succumb to injuries from mountain biking, without getting knocked off of your bike. Patellofemoral pain syndrome, otherwise known as runner’s knee or jumper’s knee is common among mountain bikers.
It is a condition where people suffer from pain in the front of their knees due to overuse. The pedaling motion requires you to overwork both your knees by going up and down constantly.
When the tendon is subjected to repeated strain, it causes inflammation, and micro-tears form in your knee. The pain begins at the base of the kneecap. The pain is most severe when the knee is extended while pedaling or walking.
Initial treatments for this condition require a lot of rest and ice packs. The next stage will need to concentrate on muscle tissue instabilities. It is critical to strengthen your weak abductors by performing more sliding movements such as side-stepping with a band or doing the clamshell.
4. Mountain Biking May Cause Lower Back Pain
Biking daily for thirty minutes has major health benefits. However, mountain biking requires you to cross rough terrains, straining your lower back.
Mountain biking may cause discomfort in your lower back. There are ways you as a rider can prevent this pain. Exercising to strengthen your lower back muscles is the key.
Squatting is a simple exercise that has been shown to achieve better strength on your foot-ankle, knee, hip, and, of course, the lower back area. You can perform either the ‘classic squat’ or ‘resting on a wall’.
Do the ‘Sentadilla of scissors’ to enhance your stability, posture, and effective pedaling. The gluteus medius, a good hip stabilizer, can be strengthened with this exercise.
The ‘griddle’, with its variations, is a complete form of exercise. It is extremely beneficial for your lower back as well as other parts of your body, such as the foot.
5. You Can Get Saddle Sore From Your Seat
Whilst riding any bike, your glutes are bound to constantly touch the seat. The parts that come in contact can be subjected to skin lesions.
The basic form of lesion, which is chafing, can cause rashes leading to inflammation and be itchiness. Scratching for an extended period of time will result in long-term bruising.
Ulcerations occur when the chafing is not treated and more pressure is added to the area. It allows the top layer of your skin to wear off which makes it highly vulnerable to infections.
Saddle sores can be treated by applying dermatologic ointments and require you to stay off your bike while it heals. Hospital treatment or a visit to the doctor may be required in more severe cases.
Other precautionary methods that can be applied are, selecting a padded seat that is well-adjusted to your bottoms and wearing proper cycling shorts.
6. Dehydration From Mountain Biking
While mountain biking, you are well equipped with professional bikes, protective helmets, the best mountain biking watches, and other gear, but you may overlook carrying a hydration pack, which is equally important.
Sometimes these rugged terrains are situated in high altitude or very dry areas. You are bound to get dehydrated during a full-course ride. It is essential to carry water and hydrate yourself at regular intervals.
You should also prepare yourself by drinking 250-500 milliliters of water before starting your journey. Throughout the journey, make planned intervals to intake a few milliliters of water or other replenishing drinks, to make up for the lost minerals, salts, and electrolytes.
Add electrolyte tablets to your water or combine your carb or energy intake with electrolytes.
Dehydration can lead to muscle cramps, which can be dangerous in secluded regions of a mountain or other off-road trails.
Final Thoughts
Mountain biking is an exhilarating sport that can also be draining. While riding through rough, unpredictable terrains, the chances of avoiding accidents may become slim. However, you can prepare yourself with proper protective gear and accustom your body to endure the strain.
Lower body exercises can help you strengthen your core, but timely rest is also important to let your body heal from the cuts and bruises. Keeping your body hydrated is also crucial to avoiding pain both during and after a ride. Additionally, carrying a first aid kit to dress your injuries on the spot is a good safety hack for mountain bikers.
