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Mountain Valley Orthopedics is a first-rate choice in the region for specialized care for mountain bikers, customized to their specific treatment needs. Our goal is to get you back on your bike healthy and with minimal disruption.
While mountain bikers enjoy many fitness and health benefits, mountain biking also comes with the possibility of injury. Our experts understand the unique needs of each rider who comes to us for injury treatment, and they possess the specialized knowledge and experience to support your recovery, providing effective orthopedic care to get you back on the trails as quickly as possible.
Athletes and their treatment goals are at the center of sports medicine care and should always be part of a clear plan for recovery and returning to their sports. Our doctors take all of this into consideration when planning their approach to an athlete’s orthopedic treatment. Choosing a sports medicine doctor with the goal of getting you back to mountain biking successfully is crucial for an optimal outcome after injury.
At Mountain Valley Orthopedics, our team of board-certified and specialty-trained doctors is dedicated to providing you with the proper diagnosis and best treatment options to address your mountain biking injury. With expertise and backgrounds in treating sports-related injuries, our experts deliver the advanced procedures and rehabilitation needed for you to heal and recover.
Our mountain biking injury experts at Mountain Valley Orthopedics are proud to be Mountain Biking Doctors. Offering expert tips for injury prevention, performance, and more, Mountain Biking Doctors is a group of elite doctors dedicated to helping you ride the trails at your best.
Preparing for Mountain Biking & Preventing Injury
Like any sport, mountain biking comes with a unique set of risks, including biking-related injuries. Mountain bikers can mitigate the risk of injury through preparation and prioritizing safety while riding. Incorporating strength and conditioning exercises and stretching routines can not only enhance your performance, but it can also aid in injury prevention. Following workout routines and warm-ups designed by experts ensure that you can enjoy these benefits as quickly as possible.
The experts at Mountain Valley Orthopedics are known for their expertise in treating mountain biking injuries in the Poconos, and they have created the exercise plan below to help you prevent injuries. This comprehensive workout routine is also tailored to help riders achieve their peak mountain biking abilities. Implementing these exercises into your normal routine will enhance your performance on the trails and help you prevent injuries as you ride.
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Prevention Exercises
Exercise 1
Hip Flexor Stretch
Step 1. Put one knee on the ground and the other leg extended behind you in a lunge position.
Step 2. Your front foot should be flat on the ground and your thigh parallel to the ground.
Step 3. Slowly push your hips forward until you feel a stretch in your hip muscles.
Step 4. Hold stretch for 30 seconds.
Step 5. Repeat on the other side.
Exercise 2
Hamstring Stretch
Step 1. Begin by sitting on the ground, extending one leg straight in front of you and bending the other leg so that the sole of your foot rests against your inner thigh.
Step 2. Gently lean forward, extending your hands toward your toes until you sense a stretching sensation in your hamstring
Step 3. Hold for 30 seconds.
Step 4. Repeat on the other side.
Exercise 3
Glute Bridge
Step 1. Start by lying on your back with your knees bent and your feet resting flat on the ground.
Step 2. Press through your heels, elevating your hips toward the ceiling, and contract your glutes when you reach the peak of the movement.
Step 3. Gradually lower your hips back to the starting position.
Step 4. Repeat for 10 to 15 reps.
Exercise 4
Clamshell
Step 1. Begin by lying on your side with your knees bent and your feet close together.
Step 2. While ensuring your feet remain in contact, raise your upper knee toward the ceiling, contracting your glutes at the pinnacle of the motion.
Step 3. Gently lower your knee back to its original position.
Step 4. Repeat for 10 to 15 reps on each side.
Exercise 5
Plank
Step 1. Begin in a push-up stance, aligning your hands directly beneath your shoulders and maintaining a hip-width separation between your feet.
Step 2. Maintain a straight, rigid line from your head to your heels, ensuring proper body alignment.
Step 3. Hold for 30 to 60 seconds.
Exercise 6
Bird Dog
Step 1. Begin in a hands-and-knees position, with your wrists positioned directly under your shoulders and your knees aligned under your hips.
Step 2. Extend your right arm forward and simultaneously stretch your left leg back, making sure to keep your hips level throughout the movement.
Step 3. Hold for 2 to 3 seconds, then switch sides.
Step 4. Repeat for 10 to 15 reps on each side.
Exercise 7
Squats
Step 1. Begin by positioning your feet at a shoulder-width distance and point your toes either directly ahead or slightly outward.
Step 2. Flex your knees and descend, shifting your hips back and down while maintaining an upright chest posture and directing your weight into your heels.
Step 3. Propel yourself back to a standing position by pushing through your heels.
Step 4. Repeat for 10 to 15 reps.
Exercise 8
Lunges
Step 1. Stand with your feet separated at hip width and take a forward step with one foot while simultaneously bending both knees to lower yourself back to the ground.
Step 2. Maintain a 90-degree angle with your front knee and keep your back knee hovering slightly above the ground.
Step 3. Elevate yourself back to a standing position by pushing up with your front foot.
Step 4. Repeat on the other side for 10 to 15 reps.
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When to Be Seen
It is imperative that you refrain from your training or riding if you are experiencing pain. Continuing to push through your pain can make an injury worse, resulting in a longer or indefinite recovery time. We encourage you to seek prompt evaluation and care from an orthopedic specialist to avoid further harm or the development of a more serious injury.
Our doctors understand the importance of an accurate, expert diagnosis in formulating an effective treatment plan for an athletic injury. Schedule an appointment online or call (570) 421-7020 to consult with one of our specialty-trained sports medicine doctors if you experience:
- Difficulty putting weight on your foot or leg
- Continued muscle or joint pain after ice and rest
- A popping sensation in your knee, hip, wrist, elbow, or back during a fall
- Ankle, hip, knee, elbow, or shoulder instability
Common mountain biking injuries include:
- Concussions and other head injuries
- Joint dislocations
- Knee or back pain
- Ligament tears
- Overuse injuries
- Sprains and strains
- Wrist, ankle, or collarbone fractures
Comprehensive Care for Mountain Bikers
At Mountain Valley Orthopedics, your comfort and well-being are our priorities. Working closely with you, our expert team of mountain biking injury doctors provides the highest quality of compassionate, individualized care. We consider all the unique factors of your injury or condition as well as your personal recovery goals in tailoring your treatment plan. Our approach to your care is comprehensive and includes a range of services, including education, rehabilitation, and medical and surgical intervention. We strive to provide unmatched holistic care that will support you in your lifestyle and endeavors.
Our experienced, highly trained doctors always prioritize nonsurgical, conservative treatment options before surgery. If surgery is necessary for you to regain function, rest assured that our doctors are skilled in providing the latest minimally invasive techniques and procedures to ensure the safest, quickest, and most effective recovery and best experience overall.
Common Mountain Biking Treatments & Injuries
Each mountain biker we treat receives a customized care plan specific to their needs. See the list below for a general overview of the typical injuries as well as treatments our doctors provide for patients with mountain biking injuries.
To learn more about these treatments and injuries, click the links provided.