Injuries will always be present in an athlete’s journey, no matter what the sport. Whether you are a new or seasoned biker, getting a bike injury is always a strong possibility for you. While it is not uncommon for bikers to get injured or experience discomfort in their rides, it helps to know what possible injuries you may get to prevent them.

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How to Avoid Common MTB Injuries

These injuries happen to mountain bikers all the time:

1. Lower Back Pain

Bad bike setup is sometimes to blame for low back pain. If this is the case, you should contact your local bike shop for advice. Stay away from large sports chains. If they don’t have enough experience with things like seat height, handlebar position, and pedal cleat placement, they can’t provide guidance. Consider seeing a doctor if you have persistent low back pain. You don’t want to ride with a herniated disc.

2. Achilles Tendonitis

Achilles tendonitis is an injury caused by overusing the Achilles tendon—the tissue connecting the calf to the heel.

Ensure that you have the right bike for your body and that your cleats are correctly positioned to avoid straining your tendons.

3. Muscle Tightness

Most riders don’t feel muscle tightness until it’s too late and tearing in the muscles has already occurred.

Warming up before a ride and cooling down after one is very important in avoiding muscle tightness. Do some stretches before and after biking.

4. Saddle Sores

The friction between the saddle and your skin can cause painful sores after long hours of riding.

Set your saddle to not be too high for you, and make sure to wear comfortable and durable cycling shorts.

5. Neck Pain

Tightness in the muscles leads to pain in the neck, significantly when it is always extended.

Adjust your bike so that it fits your body well. For example, try shortening the stem of the bike so you can maintain a more upright posture. Loosen your grip to relax your shoulders too.

6. Hot Foot

This injury is a burning sensation, pain, or numbness in the feet that results from pressure on the nerves.

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To reduce the pressure felt in your feet, wear shoes that have enough breathing room. Make sure you aren’t wearing socks that are too thick, either.

7. Knee pain

Among cyclists, knee pain is quite common. This is ironic since stationary cycling is usually recommended for knee rehab. MTB riders still have other factors that can cause knee injury, such as impact or twisting when trying to clip out of pedals. A common knee injury for cyclists is iliotibial band syndrome (ITB). You typically feel pain on the outside of your knee. The pain may feel burning or sharp. The ITB is a band of fibrous tissue that runs from your hip to just below the outer edge of your knee. If inflamed, it can cause severe pain. The ITB syndrome may be caused by cleats that place your feet in a pigeon-toed position. Make sure you’re also staying up on your stretches and rolling out your IT band frequently.

Consider taking a few days off from riding your bike if you feel the pain and discomfort worsening. Remember, it’s better to take a one-week break than several months in hiatus if the injury becomes severe.

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