The thing about mountain biking is that the risk of falling off your bike or crashing it is always present. Whether you are a beginner or seasoned mountain biker, you are always susceptible to falling—that’s the nature of mountain biking after all.

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While risks can’t be completely avoided, there are some things you can do to reduce its impacts:

1. Secure your helmet on your head.

No matter how good you get at mountain biking, you should never leave your helmet at home. Without a helmet, you can easily injure and fracture your skull even with a minor fall.

2. Always wear protective gear.

Aside from your head, other parts of your body are most vulnerable to injuries and need protection. You can wear elbow pads, knee pads, and gloves at all times to reduce the impacts of falling. Most mountain bikers typically leave the elbow and knee pads at home, but if you’re comfortable rocking the pads, you do you! Mountain bikers who are considered “Downhill” bikers will don full body armor. When you’re going 15 miles per hour down steep and treacherous terrain, their falls can be particularly rough.

3. Tuck, roll, and relax.

As soon as you realize that you are going down, quickly think of tucking your head, keeping a rolling motion, and relaxing your body. Tuck your head to your chest, focus on rolling as you hit the ground, and relax your muscles so your body moves with the impact, and you can avoid a major injury.

4. Hold your arms close to your body.

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The medical staff actually have a term for injuries due to stretching out your hand while falling: FOOSH or “falling on outstretched hand”. Don’t attempt to catch your fall with your hand or you will place all your weight on it and break your collarbone. Your body’s instinct is to protect the brain and major organs at all costs so it can be tricky to resist the urge.

5. Do not tense up during the fall.

The last thing you should do right before your crash or fall from your bike is to brace yourself. While this might be your instinct, the fall will be much less painful if your muscles are relaxed as it dissipates the force of the impact of hitting the ground.

While many of these tips are easier said than done, one of the major ways to trust your instincts and your bike is repetition. The more you bike, the more you understand if and when you need to bail, what your bike can roll over and what it can’t, what speed you need in order to flow over or down rough terrain, and what that OH SH*T moment feels like when you do have a hiccup during your run. The best way to crash is to overthink things, and the best way to stay safe is with confidence.

Following these tips may not eliminate the risk of falling off your bike but we guarantee that they will significantly reduce the impact of the injuries you will sustain. Keep them in mind and practice them even during minor falls or crashes.

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