Casper Orthopedics is a top choice for specialized care tailored to the unique needs of mountain bikers. We strive to keep you riding without interruption, helping you continue enjoying your sport effortlessly.
Mountain biking offers numerous health and fitness benefits, but it also carries the risk of injury. Understanding the unique needs of each rider, we collaborate with specialists who have the expertise and experience to help you recover and get back on the trails through targeted orthopedic care.
In the world of sports medicine, we remain dedicated to helping athletes reach their performance goals and return to sport safely. For mountain bikers, choosing the appropriate sports medicine doctor is crucial for a successful recovery post-injury.
At Casper Orthopedics, our team has board-certified and fellowship-trained experts dedicated to providing diagnosis and treatment for mountain biking injuries. Using their expertise, our team of experts is ready to deliver the necessary care for your recovery. Working with one another, our doctors create treatment plans that are suited to your individual needs, ensuring you can get back on the bike and continue doing what you love.
Our mountain biking injury experts at Casper 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
Just like all sports, mountain biking has its own unique risks. However, through preparation and prioritizing safety, the risk of injury can be significantly reduced. Implementing strength training, conditioning, and targeted stretching into your routine heightens your preparedness for the next ride. Additionally, following expert-designed workout routines or warm-up programs can provide even greater benefits.
The exercises found below emphasize injury prevention and are curated by experts at Casper Orthopedics who are renowned for their expertise in addressing mountain biking injuries in Wyoming. We created this full workout regimen to prepare riders for peak mountain biking performance. By adding these exercises into your routine, you can enhance your riding abilities and take proactive steps toward injury prevention.
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.
When to Be Seen
Training or riding while in pain is strongly advised against, as doing so can lead to prolonged or even indefinite recovery times. To avoid worsening the condition or causing a more serious injury, it's crucial to seek timely evaluation from an orthopedic specialist.
Our experts know that an accurate and skillful diagnosis is a key component of an effective treatment plan for any injury. Request an appointment online or call (307) 265-7205 to consult with one of our specialty-trained sports medicine doctors if you experience any of the following symptoms:
- Difficulty bearing weight on your foot or leg
- Lingering pain in a muscle or joint despite rest and icing
- A fall on the trail causing a popping sensation in your back, shoulder, knee, elbow, hip, or wrist
- Instability in your ankle, hip, knee, shoulder, or elbow
Common mountain biking injuries include:
Back or knee pain
Broken collarbone, wrist, or ankle
Concussions and other head injuries
Joint dislocations
Overuse injuries
Sprains and strains
Torn ligaments
Who to See
Robert B. Allaire, M.D.
Dr. Robert Allaire is a fellowship-trained and board-certified upper extremity, joint replacement, and trauma surgeon specializing in surgery and arthroscopy of the elbow, hand, shoulder, and wrist, as well as joint replacement and revision of the shoulder, hip, and knee. He also provides complex fracture care and pain injections.
Who to See
Jay R. Arthur, M.D.
Fellowship-trained in adult joint reconstruction, Dr. Jay Arthur specializes in joint replacement and revision as well as the surgical and nonsurgical treatment of injuries and conditions of the hip and knee, including osteoarthritis, fractures, bursitis, and tendonitis. He uses state-of-the-art techniques, including minimally invasive approaches, and innovative technologies, such as robotic-assisted surgery, to help his patients achieve their best outcomes.
Who to See
Brent C. Fowler, D.O., C.A.Q.S.M.
Dr. Brent Fowler is a board-certified family medicine doctor and fellowship-trained primary care sports medicine expert who delivers exceptional care for a wide range of sports-related injuries and conditions. Using his expert training, he provides high-quality treatments, including ultrasound-guided injections, casting and splinting, concussion management, orthobiological injections, and osteopathic manipulation. Dr. Fowler is dedicated to helping athletes and active individuals achieve their fitness and performance goals while overcoming injuries.
Who to See
Trevor P. Gessel, M.D.
As a fellowship-trained sports medicine physiatrist, Dr. Trevor Gessel specializes in providing nonoperative and minimally invasive orthopedic sports medicine care for a variety of musculoskeletal and peripheral neurological disorders. He enjoys working with athletes, weekend warriors, and patients who are trying to improve themselves and feels it is an honor to help them overcome any obstacles they are facing and get back to an active, healthy lifestyle.
Who to See
Matthew T. Gorman, M.D.
Dr. Matthew Gorman is an orthopedic surgeon specializing in joint replacement, sports medicine, and trauma and fracture care as well as the surgical and nonsurgical treatment of sports-related injuries and conditions of the elbow, knee, and shoulder. As a fellowship-trained sports medicine specialist, Dr. Gorman is dedicated to helping athletes return to competition.
Who to See
Joseph Hahn, M.D.
Dr. Joseph Hahn is a board-certified orthopedic surgeon who completed fellowship training in orthopedic trauma. As an orthopedic trauma surgeon, Dr. Hahn implements the latest and most advanced techniques to help his patients experience a life without limitations.
Who to See
Taylor A. Harris, D.O.
Dr. Taylor Harris is a fellowship-trained orthopedic trauma surgeon who is committed to helping her patients get the care they deserve. She has undergone extensive training, readying herself to treat traumatic orthopedic injuries and conditions.
Who to See
Eric H. Linford, M.D.
Dr. Eric Linford is a fellowship-trained foot and ankle specialist with expertise in the diagnosis and treatment of injuries and conditions affecting the lower extremity. Dr. Linford has a unique comprehensive lower extremity joint replacement practice including hip, knee and ankle arthroplasty. He also sees patients for sports medicine injuries, and trauma and fracture care. With extensive training and experience, Dr. Linford is committed to helping every one of his patients return to their everyday lives and activities.
Who to See
Craig P. Smith, M.D.
Board-certified and fellowship-trained in orthopedic surgery, Dr. Craig Smith specializes in primary and revision total joint replacement, periprosthetic fracture care, hip preservation surgery and nonsurgical treatment of injuries and conditions of the hip and knee, including osteoarthritis, fractures, bursitis, and tendonitis.
Who to See
Marko N. Tomov, M.D.
Dr. Marko Tomov is a fellowship-trained orthopedic spine surgeon specializing in care for the back, neck, and spine. Using his extensive training and experience, Dr. Tomov is dedicated to helping relieve patients’ pain and restoring their function.
Who to See
Daniel W. White, M.D.
As a fellowship-trained and board-certified sports medicine surgeon, Dr. Daniel White specializes in the care of a wide variety of sports-related injuries and conditions, with special interest in joint replacement, and trauma and fracture care. His nonsurgical treatments include sport-specific athlete assessment and athletic performance optimization, along with injections for the shoulder, elbow, hip, knee, and ankle.
Comprehensive Care for Mountain Bikers
Your comfort and well-being are our top priorities at Casper Orthopedics. Our team of mountain biking injury specialists offers a unique blend of expert care and compassionate attention. We work closely with you, considering all the factors that make you unique, to develop a personalized treatment plan for your injury or condition. Our approach includes a full range of services, from education and rehabilitation to medical and surgical care, ensuring you receive comprehensive support to help you excel in all areas of life.
Our experienced doctors always focus on conservative, nonsurgical treatments first. If surgery is necessary, they are skilled in the latest minimally invasive techniques, ensuring a safe, quick, and effective recovery while providing the best overall experience.
Common Mountain Biking Treatments
For every mountain biker we treat, we create customized care plans that address their specific needs. Below is an overview of common treatments provided by our specialists in mountain biking injuries.
To learn more about any of these treatments, click on the links provided.
OrthoCare Now
At Casper Orthopedics, we know that injuries don’t fit into anyone’s schedule. With our OrthoCare Now, you can be seen the same day you sustain an injury, which saves you on cost and time by skipping the ER.