Mountain biking: returning after an injury

Risks and order of return

Shocks, surges and falls load the wrists, shoulders and back; begin on smooth tracks and avoid technical descents.

Mountain biking: start on smooth trails without technical descents. The jolts load wrists, shoulders and back: add technical sections last.

Bringing the movement back in four stages

1. 1

   Easy riding on a flat, smooth path, smooth cadence.

2. 2

   Longer rides on smooth paths, comfortable position.

3. 3

   Varied trails, small climbs, simple technical sections.

4. 4

   Technical descents, jumps, sustained climbs, competition.

Common injuries in this sport

• WristKeep the wrists neutral, use ergonomic grips and avoid jarring descents.
• Shoulder (rotator cuff)Avoid falls onto the shoulder and technical descents at first.
• Lower back (lumbar)Stay on smooth tracks and raise the bars; repeated jolts tire the back.

Preparation exercises

• Forearm plank

  On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

  To start: 3 holds of 20 seconds, every other day.

  Variations, mistakes and progression

  Easier

  On your knees, or hands on a table.

  Harder

  On your feet, then lifting one foot for a few seconds.

  Common mistakes

  • Hips too high or lower back sagging.
  • Holding your breath.

  Moving on

  When you can hold 45 seconds on your feet, body aligned.

• Incline push-ups

  Hands on a table or bench, body aligned, lower the chest slowly then push. Lower the support over the weeks.

  To start: 3 sets of 8 to 10, every other day.

  Variations, mistakes and progression

  Easier

  Hands higher (on a worktop or a wall).

  Harder

  Hands lower (chair, then floor on your knees, then on your feet).

  Common mistakes

  • Lower back sagging.
  • Elbows flared too wide.

  Moving on

  When 3 × 12 is easy at that height: lower your support one notch.

• Chair squat

  Sit down onto a chair then stand up slowly, range limited to what is pain-free, knees in line with the feet.

  To start: 3 sets of 10, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Higher chair, hands on your thighs to help.

  Harder

  Lower chair, without touching the seat, then holding a weight against your chest.

  Common mistakes

  • Knees caving in.
  • Dropping onto the chair.

  Moving on

  When 3 × 12 is easy on a low chair, with no discomfort the next day.

• Single-leg balance

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• Scapular retraction (band row)

  Band anchored in front of you, pull the elbows back bringing the shoulder blades together, return over 3 seconds.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, just bring the shoulder blades together.

  Harder

  Stronger band, with a 2-second hold at the back.

  Common mistakes

  • Shrugging the shoulders to the ears.
  • Pulling with the hands rather than the shoulder blades.

  Moving on

  When 3 × 15 with a medium band is easy.

• Prone back extension

  Lying on your front, hands by your temples, eyes on the floor: lift your chest a few centimetres while squeezing your glutes, hold 3 seconds, lower slowly.

  To start: 3 sets of 10, 3-second hold, every other day.

  Variations, mistakes and progression

  Easier

  Arms by your sides, barely lift the chest.

  Harder

  Arms straight in front (Superman position), or opposite arm and leg together.

  Common mistakes

  • Lifting the head and tipping the neck back.
  • Going too high and arching the lower back.

  Moving on

  When 3 × 12 is easy with no lower-back pain the next day.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Suspension and tyre pressure set to your weight.
• Padded gloves and a helmet; protection if the terrain is technical.
• Saddle and handlebar position checked, wrists neutral.