Aspen Orthopedic Specialists is your go-to destination for top-tier care tailored to meet the unique needs of mountain bikers, ensuring you can continue enjoying your sport without interruption.
While mountain biking offers numerous health and fitness benefits, it also carries the risk of injuries. Mountain bikers, however, are a diverse group with individual requirements. To get you back on the trails post-injury, we collaborate with experts who possess the specialized knowledge and experience to provide the most effective orthopedic treatment.
In the realm of sports medicine, the athlete remains the central focus. The athlete's performance objectives and return to their sport drive the treatment strategies offered by their sports medicine doctor. For mountain bikers, selecting the right sports medicine doctor is paramount to a successful recovery following an injury.
At Aspen Orthopedic Specialists, our team consists of board-certified and fellowship-trained specialists dedicated to treating mountain biking injuries. They possess recognized expertise in sports medicine and are ready to provide the treatment and rehabilitation necessary for your recovery. Our experts will partner with you to identify the optimal solution for your pain or limitations, enabling you to return to mountain biking whenever and wherever you love to ride.
Our mountain biking injury experts at Aspen Orthopedic Specialists are proud to be Mountain Biking Doctors. Providing expert tips for injury prevention, performance, and more, Mountain Biking Doctors is a group of elite doctors dedicated to helping you stay on—and dominate—the trails.
Preparing for Mountain Biking & Preventing Injury
As any medical professional knows, mountain biking carries inherent risks. However, by adequately preparing and keeping safety a priority, you can significantly reduce the likelihood of injury. Incorporating strength training, conditioning, and specific stretching programs into your routine can greatly enhance your readiness for your next ride. Furthermore, making the most of meticulously crafted workout routines or warm-up programs designed by experts can offer even greater benefits.
The exercises found below are focused on injury prevention and curated by Aspen Orthopedic Specialists, renowned for our expertise in addressing mountain biking injuries in Wisconsin. This comprehensive workout regimen is tailored for peak mountain biking performance. By incorporating 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
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 Be Seen
It is important to never engage in training or riding while experiencing pain. Any injury has the potential to lead to an extended or indefinite recovery period. To prevent further harm or the development of a more severe injury, seeking prompt evaluation by an orthopedic specialist is highly recommended.
Our experts understand that an accurate and skillful diagnosis is the cornerstone of the most effective treatment plan for any injury. Request an appointment online or call (262) 395-4141 to consult with one of our specialty-trained sports medicine doctors if you experience:
- An inability to bear weight on your foot or leg.
- Persistent pain in a muscle or joint that remains despite rest and icing.
- A fall on the trail that resulted in 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
Jeffrey E. Larson, M.D.
Dr. Jeffrey Larson is a board-certified, fellowship-trained orthopedic surgeon who offers specialized care for a range of bone, joint, and muscle injuries and conditions.
With advanced training and experience in adult joint reconstruction, Dr. Larson focuses on hip and knee joint replacement and revision surgery with expertise in less invasive and computer-assisted surgery techniques and anterior hip replacement.
Who to See
Ryan J. Kehoe, M.D.
Dr. Ryan Kehoe is a board-certified orthopedic surgeon and is fellowship-trained in sports medicine and arthroscopic surgery. He treats athletes of all ages and skill levels and enjoys seeing his patients return to their desired activity level as soon as possible.
Proud to serve the athletic community, Dr. Kehoe provides team coverage for elite teams throughout the region, including Milwaukee Barbarians Rugby, University of Wisconsin – Waukesha, and several area high schools.
Who to See
Jonathon O. Printz, M.D.
Dr. Jonathon Printz is a board-certified orthopedic surgeon who provides comprehensive care for a broad range of orthopedic conditions. Dr. Printz specializes in hand and upper extremity surgery, sports medicine, arthroscopic surgery, joint replacement, and work-related injuries.
A native of the Milwaukee area, he is honored to serve his home community and has team coverage experience that includes Milwaukee Sport Club as well as several high school teams throughout the area.
Comprehensive Care for Mountain Bikers
Your comfort and well-being stand as our top priorities. Here at Aspen Orthopedic Specialists, our team of experts in mountain biking injuries combines a blend of top-quality care and compassionate attention. We work closely with you, taking into account all the facets that make you unique, to design a treatment plan tailored to your injury or condition. Our approach encompasses a comprehensive range of services, from education and rehabilitation to medical and surgical intervention, ensuring an unparalleled level of holistic care that empowers you to excel in all your endeavors.
Our highly trained and experienced doctors always prioritize conservative, nonsurgical treatment options before considering surgery. When surgery becomes necessary, our doctors possess expertise in the latest minimally invasive techniques, guaranteeing the safest, quickest, and most effective recovery and best overall experience.
Common Mountain Biking Treatments
For every mountain biker we serve, we provide fully customized care programs that address their specific needs. Below, you'll find a selection of common treatments offered by our mountain biking injury specialists.
To learn more about any of these treatments, click on the links provided.
At Aspen Orthopedic Specialists, we know that when you are experiencing pain or discomfort, you need to be seen quickly by an expert for the best possible recovery. To help you get back on the trail safely, we offer same-day appointments with our specialty-trained providers for anyone experiencing a new injury or condition.