Your Body Almanac

Mountain biking

Rough trails, steep drops and a lot of jolting through your arms.

Mountain biking builds leg strength, balance and endurance, and gets you deep into the woods. It also shakes your hands and shoulders on every root and rock, and falls happen far more often than on the road. Most injuries are to the shoulders, wrists and head.

01

Falls onto the shoulder and wrist

Going over the bars or sliding out on a corner usually means landing on a shoulder or an outstretched hand. Broken collarbones, separated shoulders and wrist fractures are among the most common results.

SourcesClavicle fracture (OrthoInfo, AAOS)Distal radius fractures (OrthoInfo, AAOS)
Wear the right protective gearAs neededPut on a well-fitted helmet and the pads, guards or mouthguard your sport calls for, every time. Strength-train twice a weekWeeklyWork all your major muscle groups on at least two days a week.
02

Head injuries and concussion

Technical trails put your head close to rocks and trees. A helmet lowers the risk of serious head injury, but no helmet prevents every concussion, so symptoms after a fall still need attention.

SourcesSafety guidelines for helmets (CDC HEADS UP)Sports concussion (OrthoInfo, AAOS)
Wear the right protective gearAs neededPut on a well-fitted helmet and the pads, guards or mouthguard your sport calls for, every time.
03

Hand numbness and forearm fatigue

Gripping the bars and braking on long descents loads your forearms, while vibration and pressure on the palm can irritate the ulnar nerve. Tingling in the pinky and ring finger is a common sign.

SourcesUlnar nerve entrapment (Cleveland Clinic)
Vary your grip and postureDailySwitch hands, tasks and positions so the same muscles and tendons are not loaded for hours. Stretch your wrists and forearmsDailyGentle wrist flexor and extensor stretches for hands that type, grip or tap all day. Train your gripWeeklySqueeze a firm ball or grip trainer to keep your hands and forearms strong.
04

Lower back and knee strain

Climbing in a low gear and standing over rough sections loads your lower back and knees. Riders with weak core and hip muscles tend to feel it first.

SourcesLow back pain (OrthoInfo, AAOS)Patellofemoral pain syndrome (OrthoInfo, AAOS)
Hold a plankWeeklyHold your body in a straight line on forearms and toes to strengthen your whole core. Do glute bridgesDailyLift your hips off the floor to strengthen the buttock muscles that sitting tends to switch off. Stretch your hip flexorsDailyA kneeling lunge stretch for the muscles at the front of your hip, which tighten when you sit for long stretches. Build up training graduallyWeeklyRaise how often, how long and how hard you train by no more than about 10% a week.
05

Ticks on wooded trails

Trails through brush and tall grass are prime tick habitat in many parts of the country. Ticks can spread Lyme disease and other infections.

SourcesPreventing tick bites (CDC)
Check for ticksAs neededAfter time in grass or woods, check your whole body, shower within two hours and dry your clothes on high heat. Use insect repellentAs neededUse an EPA-registered repellent on exposed skin when mosquitoes or ticks are around.

When to see a professional

Get emergency care for any loss of consciousness, worsening headache, repeated vomiting or confusion after a fall, or for a deformed shoulder or wrist. See a doctor for a bullseye rash or fever after a tick bite, or numbness in your hand that lasts after rides.