Softball and baseball require running, jumping, throwing, and swinging movements. Even for the fittest athletes and weekend warriors, the body and the neuromusculoskeletal system will go through overuse injuries, throwing-related injuries, sliding injuries, falls, collisions, and getting hit by the ball. Chiropractic and physical therapy can assist athletes by integrating strength training, body realignment, and rehabilitation injury recovery.
Softball and Baseball Injuries
Baseball and softball injuries are generally defined as either acute/traumatic or cumulative/overuse injuries. Both types can occur in various body areas, for example, a knee injury caused by a fall or quick repositioning shift.
Acute/Traumatic
Injuries occur from traumatic force or impact.
Overuse/Cumulative
These occur over time from repeated stress on the muscles, joints, and soft tissues.
Often athletes return too soon to play, not giving the injury enough time to heal fully.
They begin as small aches and pains that can progress into chronic conditions if not treated.
Shoulder
Shoulder overuse injuries are very common. Constantly performing the throwing movements and high-speed throwing strains the joints, muscles, tendons, and ligaments.
In softball, bicep injuries are more common than shoulder injuries.
In baseball, the overhead throwing position leads to shoulder problems.
Frozen Shoulder
Characterized by a restricted range of motion and pain.
Athletes with frequent shoulder injuries have an increased risk.
Shoulder Instability
Softball and baseball players are more susceptible to injury from overhead throwing, which stretches the shoulder capsule and ligaments.
Shoulder instability can lead to loose joints and dislocation.
Shoulder Separation
This is the tearing of the ligaments that connect the shoulder blade to the collarbone.
This is often a traumatic injury that occurs during a collision or fall with outstretched hands.
Shoulder Tendinitis, Bursitis, and Impingement Syndrome
These are overuse injuries in which the shoulder joint becomes inflamed, restricting movement.
This is an injury to the growth plate on the inside of the elbow.
It can be caused by the wrist flexors pulling on the inside.
It is typically attributed to overuse and improper mechanics when throwing.
Tennis Elbow
This overuse injury on the outside of the elbow makes it difficult to lift or grasp objects.
Hand and Wrist
Softball and baseball can cause hand and wrist injuries from catching, colliding, falling, and overuse. Damage to a hand or wrist is typically caused by repetitive stress and/or a sudden impact.
Finger Fractures
These can be caused by impact on the ball or falls.
This can happen during contact with another player or diving for a ball and hitting the ground hard or at an awkward angle.
Sprains
A fall or impact from the ball or another player can cause these.
Tendinitis
This is an overuse injury, often from pitching and/or throwing.
Back
Catchers are especially prone to back injury because of the crouched position and overhead throwing.
Softball pitchers also experience back strain from the windmill pitching action.
Common conditions include chronic muscle strains, herniated discs, low back issues, sciatica symptoms, and pain.
Knee
Softball and baseball players quickly twist or rotate their knees, making them more susceptible to injuries. Sprains, meniscus tears, ACL tears, and hamstring strains are common.
Aggressive twisting and pivoting can cause swelling, stiffness, and pain.
Running and sudden changes in direction can result in acute knee injuries and overuse injuries.
Knee issues require examination for proper diagnosis.
Other common injuries include ankle sprains, stress fractures, and tendonitis in the foot and ankle.
Chiropractic
Chiropractors work with a massage therapy team to treat various musculoskeletal conditions. Chiropractic specializes in spinal adjustments and other treatments, including joint manipulation, myofascial release, MET techniques, trigger point therapy, and electrical stimulation. It encourages expedited recovery for sports-related injuries because instead of focusing on just the injuries, chiropractic assesses the mechanics of the whole body through proper alignment and release of constricted tissues. Adjustments of the spine and extremities allow the body to realign for better overall functionality, reduce pressure, improve blood circulation, and reduce inflammation to promote increased and thorough healing.
Improving Athletic Performance Through Chiropractic
References
Greiner, Justin J et al. “Pitching Behaviors in Youth Fast-Pitched Softball: High Pitching Volumes With Unequal Pitch Counts Among Pitchers are Common.” Journal of pediatric orthopedics vol. 42,7 (2022): e747-e752. doi:10.1097/BPO.0000000000002182
Janda, David H. “The prevention of baseball and softball injuries.” Clinical orthopedics and related research,409 (2003): 20-8. doi:10.1097/01.blo.0000057789.10364.e3
Shanley, Ellen, and Chuck Thigpen. “Throwing injuries in the adolescent athlete.” International Journal of sports physical therapy vol. 8,5 (2013): 630-40.
Shanley, Ellen, et al. “Incidence of injuries in high school softball and baseball players.” Journal of athletic training vol. 46,6 (2011): 648-54. doi:10.4085/1062-6050-46.6.648
Trehan, Samir K, and Andrew J Weiland. “Baseball and softball injuries: elbow, wrist, and hand.” The Journal of hand surgery vol. 40,4 (2015): 826-30. doi:10.1016/j.jhsa.2014.11.024
Wang, Quincy. “Baseball and softball injuries.” Current sports medicine reports vol. 5,3 (2006): 115-9. doi:10.1097/01.csmr.0000306299.95448.cd
Zaremski, Jason L et al. “Sport Specialization and Overuse Injuries in Adolescent Throwing Athletes: A Narrative Review.” Journal of athletic training vol. 54,10 (2019): 1030-1039. doi:10.4085/1062-6050-333-18
Intercostal muscles are the muscles within the rib cage, commonly called the intercostals, which connect the ribs and make up the chest wall. An intercostal muscle strain refers to an injury between two or more ribs. If these muscles become overstretched, restricted, or suffer damage, it can cause inflammation and significant pain in the middle and upper back. Intercostal muscle strain is a common injury in athletes and physically demanding jobs. Chiropractic care and massage therapy can realign the vertebrae with the ribs and loosen and relax the muscles to increase circulation and restore mobility and function.
Intercostal Muscle Strain
The intercostal muscles have different layers attached to the ribs to help build the chest wall and assist in breathing. There are 11 intercostal muscles on each side of the rib cage. Each set is located between connected ribs in the upper and mid-back and consists of the following:
External
These are the outermost intercostals, responsible for expanding the chest during breathing to help inhale air and allow full deep breaths.
The external intercostals originate at the lower edge of a rib and run diagonally to attach to the upper edge of the rib below.
They are found in the rib cage’s back, sides, and front.
Internal
These sit directly underneath the externals and help collapse the chest during breathing to exhale.
The muscle fibers run perpendicular to the external intercostals, moving diagonally from front to back along the ribs, and are in the entire rib cage.
Innermost
These sit directly underneath, run parallel to the internal intercostals, and run from the back of the rib cage to each side.
The veins, arteries, and nerves lie between the internal and innermost intercostals.
When an intercostal muscle gets twisted, overused, or stretched too far, it can tear, causing muscle strain. Often radiating pain along the rib cage is experienced that extends to the back.
Causes
An intercostal muscle strain often occurs as the result of an injury or overexertion of the muscles. Common causes include:
Trauma to the rib cage, such as from a fall or automobile collision.
Impact trauma from sports or physical activities.
Over twisting the torso beyond its normal range of motion from lifting weights, sports, yoga postures, or dance positions.
Repeatedly reaching overhead for work or tasks like cleaning or painting.
Lifting heavy objects above shoulder height.
Repetitive torso movements.
A sudden increase in physical activity that the body is not used to can also lead to intercostal muscle strain.
This can happen when a lack of conditioning or unhealthy postures weaken muscles.
Symptoms
The signs and symptoms can vary, depending on the severity and cause. Symptoms can include:
Intercostal muscle spasms.
Mobility difficulties.
Inflammation, swelling, and sensitivity in the affected area.
Stiffness and tension, causing upper back pain.
Upper back and rib pain.
Tenderness in the area between the ribs.
Muscle rigidity when bending or twisting the upper body.
Gradual worsening pain after repetitive movements.
Worsening pain when coughing, sneezing, or breathing in deeply.
Severe and sudden pain, particularly if caused by direct trauma to the chest or back.
Chiropractic
Diagnosis involves the individual’s medical history and a physical exam to check for movement limitations and assess affected and sensitive areas. Once the inflammation is reduced, chiropractic and physical therapy will focus on the following:
Pain relief treatment.
Breathing exercises.
Posture training.
Stretching under supervision.
Strengthing exercises.
Most cases fully heal within 6 to 8 weeks.
Rib Muscle Injury
References
De Troyer, A et al. “Mechanics of intercostal space and actions of external and internal intercostal muscles.” The Journal of clinical investigation vol. 75,3 (1985): 850-7. doi:10.1172/JCI111782
Lord, Michael J, and William G Carson Jr. “Multiple Rib Stress Fractures.” The Physician and sports medicine vol. 21,5 (1993): 80-91. doi:10.1080/00913847.1993.11947575
Morrison W. What is an intercostal muscle strain? Medical News Today. Jan 2020
Page P. Current Concepts in Muscle Stretching for Exercise and Rehabilitation. International Journal of Sports Physical Therapy. 2012;7(1):109-119.
Park, Kyung-hee, et al. “Difference in selective muscle activity of thoracic erector spinae during prone trunk extension exercise in subjects with slouched thoracic posture.” PM & R: the Journal of Injury, Function, and Rehabilitation vol. 7,5 (2015): 479-84. doi:10.1016/j.pmrj.2014.10.004
Tran H. Causes of Intercostal Muscle Strain. Spine-health. October 2017
Yoo, Won-Gyu. “Effect of a combined thoracic and backward lifting exercise on the thoracic kyphosis angle and intercostal muscle pain.” Journal of physical therapy science vol. 29,8 (2017): 1481-1482. doi:10.1589/jpts.29.1481
Yoo, Won-Gyu. “Effect of thoracic stretching, thoracic extension exercise and exercises for cervical and scapular posture on thoracic kyphosis angle and upper thoracic pain.” Journal of physical therapy science vol. 25,11 (2013): 1509-10. doi:10.1589/jpts.25.1509
Muscle knots or trigger points are tissues/segments of muscle fibers stuck in a contracted state and balled up or become entangled. To the touch, they can feel like small bumps, nodules, or knots. They are primarily found in muscles, but they can also be found in tendons, fascia, periosteum, and ligaments. Tight muscles can limit flexibility, increase discomfort and pain symptoms, and cause further injury that can develop into chronic conditions. Trigger points can develop in all muscles and multiple muscles simultaneously. The Injury Medical Chiropractic and Functional Medicine Team can create a personalized treatment plan for trigger point alleviation.
Muscle Knots Trigger Points
When muscle fibers are stuck in contraction, blood circulation decreases in and around the affected area, and the necessary nutrients and oxygen cannot be delivered. The excessive accumulation of the chemicals – acetylcholine, and calcium leads to a lack of oxygen in the area, which causes muscle fiber contraction and spasms. As the muscle fibers overly contract, they form a knot. Waste materials build up in the fibers as the blocked circulation doesn’t allow removal. This irritates the trigger point, which reacts by sending out pain signals. The brain responds by telling the body not to use that muscle, causing the muscle to tighten, become weak, and lose range of motion. The other muscles have to work harder to compensate.
Trigger Point Types
Active and Latent
One type is an active trigger point.
The trigger point causes pain and discomfort even when the muscle or tissue rests.
The other type is latent, which means that the point does not cause pain or is sometimes even noticed until pressure is applied to the point or area.
Because key trigger point muscles are weakened, the muscles around that point need to work harder, causing multiple knots to form.
Referred pain happens when a satellite trigger point causes sensations in a different area from the point itself.
Causes
The main causes include the following:
Direct Trauma
Muscle trauma or injury can cause fibers not to heal properly, causing segments to stay deprived of oxygen and knotted.
Excessive and Extended Exercising
During exercise/physical activity, profound muscle strain and injury can occur from pushing too hard for too long without proper recovery and repair.
Maintaining Healthy Posture
Unhealthy postures can cause tension, stiffness, and aches and pains.
Stress and Fatigue
Emotional and physical stress takes a toll on the body, which can result in excessive muscle contraction.
Most of the time, it happens subconsciously without realizing that the body is tensing up.
This is why engaging in relaxation activities, including therapeutic massage, is important.
Inactivity
Lack of physical activity and a sedentary lifestyle can cause muscle spasms and over-contracting, leading to muscle knots.
Medical Conditions
Conditions that affect muscles, like arthritis and fibromyalgia or medications, can cause muscle spasms and the development of trigger points.
Chiropractic and Massage Therapy
Chiropractic and therapeutic massage is an effective treatment to relieve muscle knots and symptoms and restore the body to optimal function. Massage uses various techniques to increase blood circulation, break down inflexible scar tissue and stretch and loosen muscles. Pain and discomfort decrease by allowing the muscles to move and restoring blood flow.
Massage Therapy Chiropractic Care
References
Barbero, Marco, et al. “Myofascial pain syndrome and trigger points: evaluation and treatment in patients with musculoskeletal pain.” Current Opinion in Supportive and palliative care vol. 13,3 (2019): 270-276. doi:10.1097/SPC.0000000000000445
Cheung, Karoline, et al. “Delayed onset muscle soreness: treatment strategies and performance factors.” Sports medicine (Auckland, N.Z.) vol. 33,2 (2003): 145-64. doi:10.2165/00007256-200333020-00005
Money, Sarah. “Pathophysiology of Trigger Points in Myofascial Pain Syndrome.” Journal of Pain & palliative care pharmacotherapy vol. 31,2 (2017): 158-159. doi:10.1080/15360288.2017.1298688
Moraska, Albert F et al. “Responsiveness of Myofascial Trigger Points to Single and Multiple Trigger Point Release Massages: A Randomized, Placebo-Controlled Trial.” American Journal of physical medicine & Rehabilitation vol. 96,9 (2017): 639-645. doi:10.1097/PHM.0000000000000728
Weerapong, Pornratshanee, et al. “The mechanisms of massage and effects on performance, muscle recovery, and injury prevention.” Sports medicine (Auckland, N.Z.) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004
The hamstring muscles attach, through a tendon called the proximal hamstring tendon, to the ischial tuberosity, the bones used to sit deep in the buttock muscles. When the tendon is subjected to overuse/repetitive stresses and strains, the internal structure can become compromised, leading to weakness and pain symptoms. This is known as proximal hamstring tendinopathy. Tendinopathy is an overuse injury where the tendon is repeatedly strained until microscopic tears form. It is common in athletes that do a lot of running but also in individuals that sit for prolonged periods. If left untreated, high hamstring tendinopathy can lead to progressive degeneration of the tissues, leading to chronic weakness, pain, and dysfunction.
High Hamstring Tendinopathy
The hamstrings are a powerful muscle group that extends the hip and flexes the knee. They experience stress and pressure during activity and inactivity/sitting and are susceptible to strain injuries. Tendons attach muscle to bone and are designed to take compressive and tensile weight/loads that stretch or flex. A tendon is made up of fibrous tissue containing organized type 1 collagen. Tendons receive blood; however, the supply is less where the tendon attaches to the bone and is commonly where tendinopathy occurs.
Injury
A hamstring injury involves the bruising, irritation, or tearing of the hamstring tendon or muscle tissue. Severity can range from:
Microtears that cause stiffness and pain symptoms but heal fast on their own.
Severe ruptures that cause debilitating pain, dysfunction and require medical intervention.
The tendon attaches to the ischial tuberosity or sitting buttock bone. Tendons can have a spasm-like reaction to sudden or quick shift changes. A sudden change can cause adverse changes to the tendon. Too much load on the tendon beyond its ability to recover can cause the structure to change and the collagen to break down/tear like a rope tearing and unraveling. High hamstring tendinopathy happens around the hip area and presents as buttock or upper thigh pain. Individuals report deep, dull, radiating buttock pain during walking, running, and prolonged sitting or driving. Sometimes the sciatic nerve can become irritated or entrapped by an affected tendon’s scar tissue, causing sciatica-like symptoms.
Stages of Tendon Pathology
Reactive Phase
Caused by an acute overload of physical activity or inactivity.
The tendon will thicken temporarily to decrease the stress; however, there may be no inflammation.
The tendon can return to normal if the load is reduced or sufficient time for recovery and repair is allowed.
Disrepair
Chronically overloaded.
Unsuccessful healing.
More negative tendon changes occur.
Reversibility is possible with load management and targeted exercises to stimulate the tendon and surrounding tissues.
Degenerative
Continual progression of adverse tendon changes.
More common in older individuals.
Continue load management and strength training to maximize the tendon’s tolerance.
Chiropractic Treatment
A chiropractic therapy team will develop a personalized treatment program to improve tendon structure and strengthen the hamstrings, gluteal, and side abdominal muscles. They will begin with tendon symptom-relieving massage to loosen the muscles and get the blood circulating, MET-targeted stretches to lengthen the muscles, and spinal and pelvic adjustments to realign the body.
Sciatica Explained
References
Buckley, Mark R et al. “Distributions of types I, II and III collagen by region in the human supraspinatus tendon.” Connective tissue research vol. 54,6 (2013): 374-9. doi:10.3109/03008207.2013.847096
Lempainen, Lasse, et al. “Expert opinion: diagnosis and treatment of proximal hamstring tendinopathy.” Muscles, ligaments, and tendons journal vol. 5,1 23-8. 27 Mar. 2015
Mattiussi, Gabriele, and Carlos Moreno. “Treatment of proximal hamstring tendinopathy-related sciatic nerve entrapment: presentation of an ultrasound-guided “Intratissue Percutaneous Electrolysis” application.” Muscles, ligaments, and tendons journal vol. 6,2 248-252. 17 Sep. 2016, doi:10.11138/mltj/2016.6.2.248
Ono, T et al. “Estimation of tensile force in the hamstring muscles during overground sprinting.” International Journal of sports medicine vol. 36,2 (2015): 163-8. doi:10.1055/s-0034-1385865
White, Kristin E. “High hamstring tendinopathy in 3 female long-distance runners.” Journal of chiropractic medicine vol. 10,2 (2011): 93-9. doi:10.1016/j.jcm.2010.10.005
Wilson, Thomas J et al. “Sciatic Nerve Injury After Proximal Hamstring Avulsion and Repair.” Orthopedic Journal of sports medicine vol. 5,7 2325967117713685. 3 Jul. 2017, doi:10.1177/2325967117713685
Individuals may not be aware that back discomfort/pain symptoms can be connected to not staying hydrated. When the body is dehydrated, it reduces the amount of fluid in the spinal discs making them smaller, resulting in decreased cushioning and support for the spine. The stress can lead to swelling, causing further back discomfort, even a herniated disc. Individuals that experience frequent back pain could find relief by increasing their H2O consumption.
Staying Hydrated
Physical activity and healthy nutrition are important for healthy living. However, individuals can forget the basic need for water, often resulting in dehydration. The body needs to maintain hydration levels to function correctly. Dehydration can cause the body’s fascia/connective tissue which supports every cell and organ, to lose lubrication that allows the muscles to move, slide, and glide smoothly, causing stiffness, and tangled knots/trigger points, making movement difficult and painful.
The Body’s Overall Health
The body is 60% water.
Hydration replaces body fluids lost through exhaling, sweating, and waste elimination.
The body loses and needs to replace around 2-3 quarts of water daily.
Proper hydration regulates temperature, keeps the joints functioning smoothly, protects the spine, and facilitates waste removal.
Dehydration
Even being a little dehydrated is not healthy. Studies have shown that losing 1-2% of body weight without replacing fluids causes thinking and memory problems. A 4% deficit causes headaches, irritability, and sleepiness. Physical work or working outdoors without proper hydration impairs muscle endurance and strength. Dehydration stresses the spine even more which can cause painful swelling and bulged discs. Chronic pain conditions can be worsened by dehydration. This includes:
Overall stiffness
Headaches
Migraines
Joint pain
Arthritis
Fibromyalgia
All can be affected by dehydration.
Lack of water levels can lead to back pain because the discs between the vertebrae need fluid to cushion the bones. They begin to dry out when not properly hydrated, exacerbating back discomfort symptoms that could lead to similar symptoms in the neck or legs.
The spinal discs are filled with a gel substance of around 75% water.
The inner and outer rings/nucleus pulposus are made almost entirely of water.
Water is slowly released from the spinal discs throughout the day.
The discs absorb most of the shock from everyday movements while protecting the spinal cord.
The discs rehydrate during sleep.
Indicators of Dehydration
Other than back pain and discomfort, other symptoms of dehydration.
Fatigue
Irritability
Muscle Cramps
Headaches
Dark Urine
Dry Skin
Dry Eyes
Blurry Vision
Bad Breath
Dizziness
Fever
Caffeinated beverages – soft drinks, tea, and coffee count partly toward daily fluid intake. They do not dehydrate the body, but they can increase urination and are recommended not to be the primary source of liquids during the day.
Hydration
Throughout the day, drink plenty of water and move around and stretch to circulate the H2O.
Increase Water Intake
Sixty-four ounces, eight glasses per day, is the common recommendation.
Water intake encompasses all the liquids consumed in a day, including coffee, tea, and soup.
Foods like cantaloupe and watermelon count toward daily water consumption.
The best sources are water and drinks, primarily water sport replacement drinks, herbal teas, lemon water, and vegetable broth.
Drink more when working out and being active. More water is needed on top of the 64 ounces when active.
Keep hydrating long after the physical activity or workout is over.
When the brain signals thirst, the body is already dehydrated.
Stay ahead by sipping water throughout the day.
Keep a water bottle close by at school or work, refill it twice daily, and increase refills on hot days.
Monitor Hydration Levels
An easy way to assess dehydration is by looking at urine color.
Light yellow or clear is healthy.
Dark yellow or cloudy indicates dehydration.
The Injury Medical Chiropractic and Functional Medicine Team can realign the spine and body to optimal function and assist in developing a nutrition plan to maintain health and wellness.
Benefits Of Healthy Eating and Chiropractic Care
References
El-Sharkawy, Ahmed M et al. “Acute and chronic effects of hydration status on health.” Nutrition Reviews vol. 73 Suppl 2 (2015): 97-109. doi:10.1093/nutrit/nuv038
Johannaber, Kenneth, and Fadi A Fathallah. “Spinal disc hydration status during the simulated stooped posture.” Work (Reading, Mass.) vol. 41 Suppl 1 (2012): 2384-6. doi:10.3233/WOR-2012-0470-2384
Manz, Friedrich, and Andreas Wentz. “The importance of good hydration for the prevention of chronic diseases.” Nutrition Reviews vol. 63,6 Pt 2 (2005): S2-5. doi:10.1111/j.1753-4887.2005.tb00150.x
Ritz, Patrick, and Gilles Berrut. “The importance of good hydration for day-to-day health.” Nutrition Reviews vol. 63,6 Pt 2 (2005): S6-13. doi:10.1111/j.1753-4887.2005.tb00155.x
Mountain and trail biking is a fun way to exercise. Mountain biking requires total body/core strength, explosive power, balance, endurance, and agility to maneuver the bike, build speed, and absorb the rough bumps and terrain. But it also means that certain muscles get overused, causing overcompensation in the body that can lead to musculoskeletal problems and conditions. Strength, cardiovascular, and cross-fit can benefit mountain biking training for improved performance, safer and more confident riding, and injury prevention.
Mountain Biking Training
A few of the benefits of training are:
Increasing bone density.
Improving joint health.
Correcting imbalances and unhealthy posture.
Weight loss.
Aging muscle loss prevention.
Maintaining body posture centered on the bike requires core strength to perform the movements when moving the body backward and forwards, side to side, and pushing up and down when different obstacles pop up. The exercises’ objective is to work various body parts simultaneously and diagonally, like the movements used on the bike.
General Overview of Mountain Biking Training
Build strength – Target the quads, hamstrings, and abdominal muscles to power pedaling strokes.
Increase endurance – Avoid getting fatigued early because of weakened legs and aerobic performance.
Improve mountain bike skills – Ride faster and more efficiently by improving bike handling and technical skills.
Example Training Week
The terrain determines the intensity, but the same basic principles apply to mountain biking training as other endurance sports. Here’s a training example for a beginner that can be adjusted to the rider’s needs:
Monday
Stretching and training the muscles to relax prevent becoming stiff or cramping up during rides.
Cornering is a critical skill that should never stop being practiced and improved.
Cornering Drills
Pick a corner on a local trail and ride through it until mastered.
Focus on riding smoothly through the corner, and speed will generate.
As confidence builds in the corners, do the same on the opposite side.
Straighten Out
Ride to the furthest outside edge when approaching the turn.
Initiate the turn just before the sharpest point of the corner.
Stick to the furthest outside point of the corner when riding out of the corner.
Brake Before The Corner
Braking in the corner can cause the tires to slide out of control, causing a slip-and-fall accident.
Look through the turn as the bike follows where the eyes look.
Don’t stare at the front wheel, which could lead to a falling or flipping accident.
Eventually, riders can handle this technique, but it’s too advanced for beginners.
Smooth Ride
Beginners can be amazed at how much terrain bikes can ride over and through. Modern mountain bike suspension and tire systems can handle it. However, using the correct technique is essential to get through or around the obstacles and avoid crashes.
Stay aware of the surroundings.
Keep the body loose when approaching obstacles.
Decide how to overcome the obstacle – ride over, pop/raise the wheels, jump, or ride around.
Maintain confidence.
When riding over the obstacle, maintain an even balance on the pedals and keep the buttocks slightly off the saddle.
Keep arms and legs loose and let the body absorb the shock of the obstacle.
Trust the suspension and tires.
Ensure enough speed is generated to go over it and that it won’t stop the bike and cause a fall.
Some rough trail areas can require added strength to hold the bike steady.
Braking
There is no need to squeeze the brake handles with extreme force.
Extreme braking, especially the front, will likely lead to a flip or crash.
The brakes are made to stop with minimal force.
Beginners are recommended to learn to use a light touch when braking.
Improvement will follow with each riding session.
Foundation
References
Arriel, Rhaí André, et al. “Current Perspectives of Cross-Country Mountain Biking: Physiological and Mechanical Aspects, Evolution of Bikes, Accidents, and Injuries.” International journal of environmental research and public health vol. 19,19 12552. 1 Oct. 2022, doi:10.3390/ijerph191912552
Inoue, Allan, et al. “Effects of Sprint versus High-Intensity Aerobic Interval Training on Cross-Country Mountain Biking Performance: A Randomized Controlled Trial.” PloS one vol. 11,1 e0145298. 20 Jan. 2016, doi:10.1371/journal.pone.0145298
Kronisch, Robert L, and Ronald P Pfeiffer. “Mountain biking injuries: an update.” Sports medicine (Auckland, N.Z.) vol. 32,8 (2002): 523-37. doi:10.2165/00007256-200232080-00004
Muyor, J M, and M Zabala. “Road Cycling and Mountain Biking Produce Adaptations on the Spine and Hamstring Extensibility.” International Journal of sports medicine vol. 37,1 (2016): 43-9. doi:10.1055/s-0035-1555861
Ranchordas, Mayur K. “Nutrition for adventure racing.” Sports medicine (Auckland, N.Z.) vol. 42,11 (2012): 915-27. doi:10.1007/BF03262303
Mountain biking is a recommended sport for building muscle power and strength, endurance, and agility. Mountain biking uses bicycles designed to ride off-road and over rough terrain. The sport requires core strength, endurance, balance, and self-reliance. This is because riders are often far from civilization. Riders must learn to repair broken bike parts and fix flat tires to avoid being stranded. Mountain biking gear that riders carry includes a heavy-duty backpack with plenty of water, food, tools for repairs, and a first aid kit. Using the appropriate gear and equipment will help make the next ride safer and more comfortable.
Mountain Biking Gear
The first piece of equipment is a properly fitting and well-maintained mountain bike. There are all types of bicycles for every type of rider and trail. There are variations of bikes with full suspension, front suspension, disc brakes, V-brakes, different wheel sizes, and frame materials. It is recommended to consult a professional or visit a bicycle shop specializing in mountain biking to match the individual with the best bike. The right bike makes for a better ride.
Brakes
Disc brakes offer more secure braking when going high speed and needing the option to stop safely and at the proper distance.
Frame Size
The bike’s frame must be properly set up so the individual can easily step over and pedal at the correct height.
Suspension
Individuals that plan on taking on all kinds of terrains need the bike to absorb the shock and impact and are recommended to consider a full-suspension bike or one with a suspension fork.
Wheels
Mountain bike wheels range in size from 26 to 29 inches, and depending on the terrain and speeds, the right wheel diameter is key.
Larger wheels accelerate slower but provide improved traction.
Smaller wheels are lighter and easier to maneuver.
Helmet
A helmet is the most important safety gear that significantly reduces the severity of head injuries; no one should ride without one. Mountain bike helmets generally have a visor to help block the sun when riding so individuals can focus on the trail and not be distracted by glare. Three styles of mountain bike helmets are available, depending on the type of activity.
A trail mountain biking helmet covers part of the face and has a visor to help protect the head from the sun and other weather elements.
Trail helmets are recommended for mountain biking, road, and trail cycling.
Full-Face
Full-face helmets are essential for downhill trails at high speeds and on varying terrains.
They feature an adjustable visor and chin protection for added safety.
Eye Protection
Eye protection helps keep dirt, dust, and debris out of the eyes and helps have clear vision in dark shadows and bright sunlight.
Glasses or goggles protect the eyes if not using a full-face helmet.
Choosing a frame with an interchangeable lens system that comes with different lenses for varying light conditions is recommended.
Hydration Pack
Wearing a hydration packwhen riding provides easy access to hands-free hydration.
This is important for anyone exercising for more than two hours and with limited access to refills on the trail.
Mountain Biking Shoes
Beginners can wear comfortable sports shoes when starting.
Riders who begin riding more frequently will eventually want to transition to mountain biking shoes.
Cleated bike shoes work with pedals and lock the rider’s feet to the bike.
There is a variety of cycling footwear, but all-mountain bike shoes provide thorough traction off the bike, durability, comfort, and a heavy-duty sole for optimal pedaling efficiency.
Clipless Pedals
Clipless pedals are recommended for cross-country trail riding.
Cycling shoes and clipless pedal systems lock the shoes into the pedals for secure and efficient pedaling and can be unclipped easily with a twist of the foot.
Use shoes and pedals that work together.
Gloves
Mountain bike gloves provide additional padding and finger coverage.
They absorb the shock and protect the hands from falls on rough terrain.
The handlebar grips are padded, but additional cushion from the gloves is beneficial for long or downhill rides for extra comfort and protection.
Full-finger gloves offer the best coverage, protection, and grip on the brake levers.
These shorts provide a padded inner liner like underwear that increases comfort and reduces chafing.
The exterior looks like a baggy pair of shorts made of tough, abrasion-resistant fabric to take the wear and tear.
Bicycle Repair Kit
A repair kit can be attached to the bike saddle and holds all the essential tools for mechanical trouble or a flat tire.
The repair kit should include a bicycle multi-tool, an extra tube and patch kit, tire levers, a mini pump, and emergency cash.
Riders should keep an identification card with a list of contact numbers in the seat bag in case of a serious injury or other emergencies.
First Aid Kit
Riders can lose traction on loose rock and crash on the trail.
A first aid kit with various bandages, tape, pain relievers, and antiseptic wipes to treat cuts, scrapes, blisters, rashes, and everything in between is highly recommended.
Also include an eye drop solution, a small pocketknife, moleskin, energy gels, and an emergency whistle.
Biking Franklin Mountains
References
Alena Høye, Bicycle helmets – To wear or not to wear? A meta-analysis of the effects of bicycle helmets on injuries, Accident Analysis & Prevention, Volume 117, 2018, Pages 85-97, ISSN 0001-4575, doi.org/10.1016/j.aap.2018.03.026.
Ansari, Majid, et al. “Mountain Biking Injuries.” Current sports medicine reports vol. 16,6 (2017): 404-412. doi:10.1249/JSR.0000000000000429
Clark, Gregory, et al. “Do Mountain Bikers Know When They Have Had a Concussion and, Do They Know to Stop Riding?.” Clinical Journal of sports medicine: official journal of the Canadian Academy of Sports Medicine vol. 31,6 (2021): e414-e419. doi:10.1097/JSM.0000000000000819
Hall, Cougar et al. “Pedal-Assist Mountain Bikes: A Pilot Study Comparison of the Exercise Response, Perceptions, and Beliefs of Experienced Mountain Bikers.” JMIR formative research vol. 3,3 e13643. 13 Aug. 2019, doi:10.2196/13643
Impellizzeri, Franco M, and Samuele M Marcora. “The physiology of mountain biking.” Sports medicine (Auckland, N.Z.) vol. 37,1 (2007): 59-71. doi:10.2165/00007256-200737010-00005
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