Photo: mountain bike rider

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.

Exclusive Regional Doctors for MTB MD
Exclusive Regional Doctors for MTB MD

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.

girl on mountain bike

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.

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.

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.

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.

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.

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.

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.

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.

girl racing bike

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

Frederick J. Barnes, M.D.

Board-certified orthopedic surgeon Dr. Frederick Barnes offers specialized care for bone, joint, and muscle needs, from sports injuries to carpal tunnel syndrome. With extensive experience and focus in hand and upper extremity care, Dr. Barnes serves as a general orthopedic surgeon in East Stroudsburg, Tobyhanna, Brodheadsville, and Milford, Pennsylvania.

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Maurizio Cibischino, M.D.

A graduate of the College of the Holy Cross, Dr. Cibischino received his Doctor of Medicine degree from the University of Medicine and Dentistry of New Jersey (Rutgers) Medical School. He served as administrative chief resident in orthopedic surgery at the university. He completed a one-year accredited fellowship in orthopedic sports medicine at Kentucky Sports Medicine, in Lexington, Kentucky. He is board-certified in orthopedic surgery and is on active staff at Lehigh Valley Hospital-Pocono.

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Roger Componovo, M.D.

A graduate of the University of North Carolina, Dr. Componovo received his Doctor of Medicine degree from Thomas Jefferson University in Philadelphia, Pennsylvania. He completed his five-year residency at the Medical University of South Carolina. Dr. Componovo achieved his fellowship in adult joint reconstruction at the University of Pennsylvania. Dr. Componovo specializes in total hip and knee replacement surgery, including minimally invasive and partial knee replacements.

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Leighann C. Krasney, D.O., M.P.H.

Fellowship-trained shoulder and elbow surgeon Dr. Leighann Krasney specializes in advanced care for shoulder and elbow disorders. She is dedicated to helping her patients return to their sports and favorite activities as well as restore function in patients with shoulder osteoarthritis and acute upper extremity injuries. Dr. Krasney serves patients at Mountain Valley Orthopedics in East Stroudsburg, Tobyhanna, Brodheadsville, and Milford.

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Patrick R. McDonald, D.P.M.

Dr. Patrick McDonald is a highly trained and board-certified ankle and foot surgeon serving area patients in East Stroudsburg, Tobyhanna, Brodheadsville, and Milford. He provides specialized care for common and complex issues of the feet and ankles. His expertise includes ankle and foot fracture care, total ankle replacement surgery, ankle and foot deformity correction surgery, and minimally invasive arthroscopic ankle and foot surgery.

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John A. Paglia, M.D.

A graduate of Georgetown Medical School, Dr. Paglia completed one year of general surgical training and four years of orthopedic surgical training at the University of Medicine and Dentistry of New Jersey (Rutgers) Medical School, a Level I Trauma Center. He served as chief resident in orthopedic surgery at the university. Dr. Paglia is board-certified in orthopedic surgery, a fellow of the American Academy of Orthopaedic Surgeons, and served as the Chief of the Department of Orthopedics at Lehigh Valley Hospital-Pocono.

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Laszlo Szollas, M.D.

Dr. Laszlo Szollas is a fellowship-trained pain management expert who joined Mountain Valley Orthopedics in September 2016. He attended medical school at Semmelweis University Medical School in Budapest, Hungary, and went on to complete his anesthesiology residency at the University of South Florida in Tampa, Florida. Dr. Szollas underwent additional training in pain medicine by completing a fellowship at Moffitt Cancer Center. He is certified by The American Board of Anesthesiology. He treats patients with neck and back pain and all other chronic pain conditions.

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Allister R. Williams, M.D.

A graduate of Brown University, Dr. Williams received his medical degree from the Medical University of South Carolina where he also completed his orthopedic surgery training. He served as chief resident in orthopedic surgery at the university hospital. Dr. Williams then completed a combined neurosurgical and orthopedic spinal surgery fellowship at Yale University. Dr. Williams is currently on active staff, serves as the head of the spine surgery service at Lehigh Valley Hospital–Pocono, and is a fellow of the American Academy of Orthopaedic Surgeons.

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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.