Mountain Biking Treatment Leaders in New Jersey
As the most preferred, recognized, and awarded orthopedic practice in the region, Tri-County Orthopedics is your top choice for superior care tailored specifically for mountain bikers.
Mountain biking offers you numerous health benefits, but it also carries the risk of injuring yourself. Understanding the unique needs of mountain bikers, Tri-County Orthopedics has experts who specialize in treating orthopedic injuries, ensuring you can return to the trails swiftly and safely.
In sports medicine, the athlete's goals and aspirations remain paramount. For mountain bikers, selecting the right sports medicine doctor is paramount to a successful recovery.
At Tri-County Orthopedics, our team consists of board-certified and fellowship-trained specialists with extensive experience in addressing mountain biking injuries. With a focus on sports medicine, they are equipped to provide the necessary treatment and rehabilitation for your recovery journey. Our mission is to ensure you can continue enjoying your sport seamlessly, without any interruptions. Our experts will devise a personalized plan to alleviate your pain and limitations, helping you stay on your bike, hit all your favorite spots, and keep discovering new ones.
Proud to be part of the elite national group of Mountain Biking Doctors, our experts at Tri-County Orthopedics offer invaluable insights into injury prevention and performance enhancement. As a part of MTBMD, we are dedicated to assisting you in achieving peak performance on the trails.
Preparing for Mountain Biking & Preventing Injury
Mountain biking involves inherent risks, but with proper preparation and safety measures, the likelihood of injuries can be significantly reduced. Incorporating strength training, conditioning, and targeted stretching into your routine enhances your readiness for every ride. Following expert-designed workout routines and warm-up programs further minimizes the risk of injuries.
The exercises below, curated by New Jersey, Tri-County Orthopedics’ experts renowned for addressing mountain biking injuries, are designed for injury prevention and optimized performance. By integrating these exercises into your regimen, you can elevate your riding skills while actively safeguarding against injuries.
In the News
Dr. David Klein shares mountain biking injury prevention on WRNJ Radio. Use the button to listen to the recording.
Injury Prevention Exercises
Exercise 1
HIP FLEXOR STRETCH
1. Put one knee on the ground and the other leg extended behind you in a lunge position.
2. Your front foot should be flat on the ground and your thigh parallel to the ground.
3. Slowly push your hips forward until you feel a stretch in your hip muscles.
4. Hold stretch for 30 seconds.
5. Repeat on the other side.
Exercise 2
HAMSTRING STRETCH
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.
2. Gently lean forward, extending your hands toward your toes until you sense a stretching sensation in your hamstring.
3. Hold for 30 seconds.
4. Repeat on the other side.
Exercise 3
GLUTE BRIDGE
1. Start by lying on your back with your knees bent and your feet resting flat on the ground.
2. Press through your heels, elevating your hips toward the ceiling, and contract your glutes when you reach the peak of the movement.
3. Gradually lower your hips back to the starting position.
4. Repeat for 10 to 15 reps.
Exercise 4
CLAMSHELL
1. Begin by lying on your side with your knees bent and your feet close together.
2. While ensuring your feet remain in contact, raise your upper knee toward the ceiling, contracting your glutes at the pinnacle of the motion.
3. Gently lower your knee back to its original position.
4. Repeat for 10 to 15 reps on each side.
Exercise 5
PLANK
1. Begin in a push-up stance, aligning your hands directly beneath your shoulders and maintaining a hip-width separation between your feet.
2. Maintain a straight, rigid line from your head to your heels, ensuring proper body alignment.
3. Hold for 30 to 60 seconds.
Exercise 6
BIRD DOG
1. Begin in a hands-and-knees position, with your wrists positioned directly under your shoulders and your knees aligned under your hips.
2. Extend your right arm forward and simultaneously stretch your left leg back, making sure to keep your hips level throughout the movement.
3. Hold for 2 to 3 seconds, then switch sides.
4. Repeat for 10 to 15 reps on each side.
Exercise 7
SQUATS
1. Begin by positioning your feet at a shoulder-width distance and point your toes either directly ahead or slightly outward.
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.
3. Propel yourself back to a standing position by pushing through your heels.
4. Repeat for 10 to 15 reps.
Exercise 8
LUNGES
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.
2. Maintain a 90-degree angle with your front knee and keep your back knee hovering slightly above the ground.
3. Elevate yourself back to a standing position by pushing up with your front foot.
4. Repeat on the other side for 10 to 15 reps.
When to See an Expert
Continuing to train or ride despite experiencing pain is extremely ill-advised, as it can lead to prolonged recovery periods or exacerbate existing injuries. Seeking prompt evaluation from an orthopedic specialist is crucial to prevent further harm or the development of more severe injuries.
Our experts prioritize accurate diagnosis, laying the foundation for the most effective treatment plan. If you experience any of the following, don't hesitate to request an appointment:
- Struggling to bear weight on your foot or leg
- Persistent muscle or joint discomfort despite rest and icing
- Experiencing a popping sensation in your back, shoulder, knee, elbow, hip, or wrist after a trail fall
- Feeling instability in your ankle, hip, knee, shoulder, or elbow
Common mountain biking injuries include:
- Back or knee discomfort
- Collarbone, wrist, and ankle fractures
- Concussions and head trauma
- Dislocations
- Ligament tears
- Overuse injuries
- Sprains and strains
Who to See
Dedicated to delivering the care you need when you need it, we proudly offer our Walk-In Clinic for urgent needs in Cedar Knolls. With convenient extended hours, our specialized orthopedic Walk-In Clinic provides prompt, expert treatment for bone, joint, and muscle injuries so you can get back to doing what you love quickly and safely.