Basically, bike injuries are an undeniable reality. Yet, they can be controlled and at times averted through some quick action. For wear and tear type of injuries, causes include riding for too long, preparations done badly, and training too much. As for bruises and breakages, they are mainly caused by fatal crashes. An action as easy as getting the best helmet for mountain biking injects plenty into safety measures. Still, more needs to be done in protection and general injury avoidance.
Avoiding Common Injuries Sustained Through Mountain Biking
proper preparation helps reduce wear and tear kind of injuries enormously. Take for instance, the prevalent back injuries. A simple strength training schedule hardens the core and helps in rectification.
5-10 minutes of your workout schedule should be consumed by flexibility training. Basic stretches work well, but yoga works wonders. Incorporate it into your training setup and within a short period your agility levels will be headed for the roof.
Always warm up before rides
If looking for a sure way to injuries, just skip the pre-ride workouts. Astoundingly, burpees complemented by a few stretches are all you need. For those not in a position to spare those 10 minutes, they can start off with an easy ride for the first 20 minutes. That sets the mood and warms up the entire body.
Plan the full ride: riding for too long leads to fatigue, and causes wear and tear injuries as a result. Such occurrences often occur due to poor planning. At times, riders even get to do the last portion of their ride in partial darkness. Such conditions coupled up with fatigue translate into nothing but crashes.
Service your bike often
Imagine a situation where you decide to take off and midair, you realize your front wheel just detached. Avoid such extreme scenarios by ensuring everything is well screwed and fastened up. Check for cracks too, and any points of weakness.
Make helmets your best friend: it is probably the most basic safety measure. Even so, riders still take reminders for granted. Furthermore, it should not just be a helmet but one that meets recommended certifications.
Purchase clear cycling glasses
Any foreign substances that get into a rider’s eyes may cause a loss of balance. Such scenarios are easily avertable through wearing of glasses. Sunglasses could work too but might not favor riders whose trails run through forests.
Wear some body Armor: bruises are an often incidence due to grazing and scratches. Keep your skin intact by getting some body armor.
Set your bike accordingly: tuning your bike with regards to your body contributes heavily to comfortability. For example, improperly set breaking levers could lead to over-rotation of wrists, an injury that could take quite some time to heal.
Stay hydrated: body fluid levels get reduced through sweating. As such, a rider should carry some water bottle for cycling. Overhydration could also be as bad, if not worse than dehydration. In view of that, some electrolyte powder comes in handy. Also, carry some energy bars, drinks, or snacks to keep energy levels at optimum.
Learn proper body positioning: weight distribution plays a key role in determining success during various setups. At times, you might even get off the saddle and balance on the pedals. All of these depend on dynamic situations, and are to be mastered for best outcomes.
Do not show off: no matter how much you have practiced, take some time before showing it off. In addition, keep concentration levels at peak. Make sure your vision is uninterrupted so as to notice any anomalies in advance. Since falling is often inevitable, learn how to effectively disembark from your bike during such occasions.
The tips above are in simplified terms and plenty of what you will ever need. However, you can undertake in a skills course or get some riding fellows for company and skill enhancement purposes.