Between 2013 and 2022, mountain biking injuries increased substantially, researchers from the Scientific Collaborative for Orthopaedic Research and Education say in a new research paper.
Growing popularity during the pandemic was a driving force, as more people sought outdoor opportunities. Between 2019 and 2020 alone, injuries associated with mountain biking increased 64%. The majority of these injuries were due to falling off the bike (62%), while being thrown from the bike caused the highest rate of hospitalization (23%).
Researchers say fractures are the most common diagnosis and accounted for about 57% of hospitalizations.
The study is the first of its kind in recent history to study mountain biking injuries outside of children. The study also reveals that an uptick in injuries isn’t expected to slow down anytime soon, as mountain bike sales are estimated to increase about 4% annually.
The good news, the researchers say, is that by “characterizing injury locations, outcomes, and mechanisms, this study helps to guide injury prevention and safety initiatives to protect a growing (mountain biking) community.”
The study recommends additional safety measures, including shoulder support, additional coaching for new riders, and an emphasis on concussion protocols.
Staying safe on the trail
Part of what makes mountain biking injuries so common is the nature of the sport. Uneven gravel, unknown trail conditions, speed, and other factors make mountain biking exciting, but it can also make it dangerous.
Falling, being thrown from the bike, and launching over the handlebars are common ways the researchers say riders are injured. Some of these injuries, like fractures, can lead to high rates of hospitalizations. While nobody plans to injure themselves, there are precautions cyclists can take to decrease their chances of an injury-causing wipeout.
Wear the right protective gear. Not all helmets are created equal, and in mountain biking, you’re more likely to need something that has full face coverage. This can help prevent facial injuries. Gloves, eye protection, and durable clothing that can withstand the terrain will also help protect vulnerable parts of the body from dirt, gravel, and other debris.
“The high prevalence of falls presenting to (emergency departments) may therefore be mitigated by increasing protective wear for the trunk, such as chest and torso protectors. These measures may be especially effective, given that the trunk was also the body region injured with the greatest rate of hospitalization in this study,” the researchers write.
Be honest about your skill level. A mountain biking trail might not seem intimidating when you start, but it can sometimes be hard to tell what’s ahead or just beyond the bend. When in doubt, take it slow. It’s a good idea to research a trail’s difficulty ahead of time so you know what to expect.
Know the conditions. Off road trails can change unexpectedly along with the weather. Rain, snow, and even wind can cause unpredictable conditions that may affect your ride and thus, your safety.
Be prepared. Having a stocked first aid kit can help in the case of a fall. Bandages, wraps, and wipes are good to have when a scrape or gash happens.
Much of mountain biking’s appeal is how unexpected every turn can be. You never know what you’ll encounter next. This raises the ante of every ride and means it’s important to prepare to ensure as much safety as possible.
Fractures are common, here’s what to look for
The researchers say fractures are among the most common injuries that were reported to emergency departments from 2013 to 2022. These injuries tend to be common across all kinds of cycling because when a person falls or is tossed from a bicycle, they often brace with their arms.
“For cyclists, the collarbone was basically made to be broken. When we fall, we often extend the arm to break our fall,” explains writer and medical doctor Dominic Briscomb. “The force travels through the arm up to the shoulder. The collarbone is usually the weakest link in the chain and tends to break first.”
Bone fractures can occur in nearly any bone in the body, and while they may be less obvious than a clear break, they can still cause damage if not treated properly. If something feels off, it’s best to have it looked at to prevent any long term problems.
Bone fracture symptoms include:
- Sharp pains
- Swelling
- Soreness and trouble moving a nearby joint
- Deformities
Treatments for bone fractures vary and depend on the location and severity, so getting an examination following a bad fall can help determine what the best course of action and recovery will be.
Mountain biking prep for better outcomes
The researchers point out why it’s so important to track and understand mountain biking injuries: it can help create better resources that may prevent such injuries, from fractures to concussions and traumatic brain injuries, which the researchers say were also commonly reported in their assessment.
Training is an important part of any sport, and mountain biking should be considered the same. If you’re new to the sport, consider some type of course or lesson that can help you prepare for unexpected circumstances on the trail. Learning these basics may help prevent a scenario where a bad injury takes place. While the chances of an injury are never zero, you can do your best to prepare for instances where an injury happens.
Exercises and other training can help, too. Stretching, practicing for endurance, and weight training are all recommended workouts to prepare for mountain biking.