Flagstaff Bone & Joint stands as the premier choice for elite care designed to address the distinct requirements of mountain bikers. Our goal is to enable you to seamlessly continue enjoying your sport without any disruptions.
Engaging in mountain biking provides various health and fitness advantages but comes with the potential for injuries. Recognizing the diverse needs of individual mountain bikers, we work alongside experts with specialized knowledge and experience to facilitate your return to the trails after an injury through effective orthopedic treatment.
In the domain of sports medicine, the athlete remains the focal point, with their performance goals and the desire to return to their sport shaping the treatment strategies provided by their sports medicine doctor. For mountain bikers, choosing the appropriate sports medicine doctor is crucial for a successful recovery post-injury.
At Flagstaff Bone & Joint, our team comprises board-certified and fellowship-trained specialists committed to addressing mountain biking injuries. With recognized expertise in sports medicine, they are prepared to deliver the necessary treatment and rehabilitation for your recovery. Collaborating with you, our experts will identify the best solution for your pain or limitations, ensuring you can get back to mountain biking in the locations you love.
Our mountain biking injury experts at Flagstaff Bone & Joint 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 ride the trails at your best.
Preparing for Mountain Biking & Preventing Injury
As any medical professional knows, mountain biking has its risks. Nevertheless, by thorough preparation and prioritizing safety, the likelihood of injury can be substantially minimized. Integrating strength training, conditioning, and targeted stretching into your routine significantly enhances 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 are focused on injury prevention and curated by Flagstaff Bone & Joint, renowned for our expertise in addressing mountain biking injuries in Arizona. 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
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
Participating in training or riding while experiencing pain is strongly discouraged. Injuries have the potential to result in extended or indefinite recovery periods. To prevent further harm or the development of a more severe injury, it is highly recommended to seek prompt evaluation by an orthopedic specialist.
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 (928) 773-2280 to consult with one of our specialty-trained sports medicine doctors if you experience:
- 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
Liam C. Bosch, M.D.
Dr. Liam Bosch is an orthopaedic surgeon, fellowship-trained in Adult Reconstructive Surgery. He specializes in hip and knee replacement for patients suffering from arthritis. Additionally, he brings his expertise in performing revision surgeries for knee and hip implants, addressing any complications that may arise. With a dedication to…
Who to See
John H. Flint, M.D.
Dr. John Flint is a preeminent upper extremity surgeon who has made significant contributions to Flagstaff Bone & Joint since joining the team in 2010. His impressive academic journey began with graduating summa cum laude from Brigham Young University, followed by obtaining his medical degree with honors from the University of Virginia…
Who to See
Catlea Gorman, D.P.M.
Catlea Gorman, D.P.M., is a distinguished foot and ankle surgeon with fellowship training, dedicated to delivering expert care for both simple and complex foot and ankle conditions and injuries. Her treatment spectrum caters to patients of all age groups. Dr. Gorman holds board qualifications from the American Board of Foot and Ankle Surgery…
Who to See
John F. Hall, M.D.
Dr. John Hall joined Flagstaff Bone & Joint in November 2007. He is board-certified and fellowship-trained in spine surgery.
Dr. Hall knows that back and spine problems can be aggravating for the sufferer and can limit or put a stop to normal activities. This makes life difficult and frustrating for the patient. This is why Dr.…
Who to See
Ross A. Jones, D.O.
Dr. Ross Jones is a distinguished orthopaedic spine surgeon at Flagstaff Bone & Joint, specializing in advanced spinal procedures. His extensive experience and board certification in orthopaedic spine surgery make him a trusted expert in the field. Dr. Jones is dedicated to providing exceptional spine care to his patients, helping them…
Who to See
Todd C. Ludwig, M.D.
Dr. Todd Ludwig is a highly regarded sports medicine surgeon with extensive expertise in nonoperative and operative treatment options for the knee, hip, and shoulder. His comprehensive skill set encompasses a diverse range of orthopaedic procedures, reflecting his unwavering commitment to delivering exceptional care for sports-related injuries…
Who to See
Marshall Meier, M.D.
Dr. Marshall Meier is a distinguished physician specializing in physical medicine and rehabilitation (PM&R) and advanced interventional spine treatments. Board-certified and fellowship-trained, Dr. Meier brings a wealth of knowledge and expertise to his practice. He earned his Bachelor of Science degree in Exercise Science from The…
Who to See
Darius Moezzi, M.D., F.A.A.N.A.
Meet Dr. Darius Moezzi, a seasoned orthopaedic surgeon and a senior partner at Flagstaff Bone & Joint, where he has passionately dedicated his extensive expertise to providing exceptional orthopaedic care to patients in Northern and Central Arizona since 2004. Dr. Moezzi's primary practice focus is on the intricate realm of shoulder and…
Who to See
Derek B. Smith, M.D.
Dr. Derek B. Smith is a distinguished orthopaedic surgeon who specializes in the surgery of the elbow, wrist, and hand. Dr. Smith joins Flagstaff Bone & Joint with over four years of specialized experience from his previous practice in Bend, Oregon. His expertise spans the treatment of traumatic injuries, arthritis, and nerve compression in…
Who to See
Nathan A. Swain, D.O.
Dr. Nathan Swain is a board-certified physical medicine and rehabilitation physician renowned for his team and patient-centered approach. Joining the Flagstaff Bone & Joint team in 2021, Dr. Swain is dedicated to providing comprehensive nonoperative treatments for acute or chronic spine and musculoskeletal injuries, sports-related…
Comprehensive Care for Mountain Bikers
Your comfort and well-being stand as our top priorities. Here at Flagstaff Bone & Joint, 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 factors 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 the best overall experience.
Common Mountain Biking Treatments
For each mountain biker under our care, we deliver tailor-made care programs that cater to their individual needs. Explore the following list for an overview of typical treatments provided by our specialists in mountain biking injuries.
To learn more about any of these treatments, click on the links provided.
Hurt Today? Treated Today!
SAME-DAY APPOINTMENTS AND WALK-INS WELCOME
At Flagstaff Bone & Joint, we know that injuries occur when you least expect them. That's why our doctors and staff are proud to offer our Same-Day Appointments & Walk-Ins clinic at our Flagstaff office for patients suffering from orthopaedic injuries and conditions.