Black Hills Orthopedic & Spine Center is the ideal choice for specialized care designed exclusively for mountain bikers, ensuring you can enjoy your sport uninterrupted and receive personalized attention for your unique needs.
While mountain biking delivers a range of health and fitness benefits, it does come with the risk of injuries. Mountain bikers constitute a diverse group with individual needs. To assist your post-injury return to the trails, we partner with experts possessing specialized knowledge and experience in orthopedic treatment, ensuring tailored and effective care.
Within the field of sports medicine, the athlete remains at the core of attention. The athlete's performance goals and the desire to return to their sport guide the treatment approaches provided by their sports medicine doctor. For mountain bikers, choosing the appropriate sports medicine doctor is crucial for a successful recovery after an injury.
At Black Hills Orthopedic & Spine Center, our team is made up of board-certified and fellowship-trained specialists who are dedicated to treating your mountain biking injuries. With their expertise in sports medicine, they are ready to provide the treatment and rehabilitation you need to recover. Partnering with you, our doctors are experts in identifying the solution that is most suitable for your pain or limitations, enabling you to return to mountain biking whenever and wherever you love to ride.
Our mountain biking injury specialists at Black Hills Orthopedic & Spine Center are proud to be Mountain Biking Doctors. Giving you expert tips for injury prevention, performance, and more, Mountain Biking Doctors is a group of elite doctors dedicated to helping you stay on—and conquer—the trails.
Preparing for Mountain Biking & Preventing Injury
Every medical expert understands that involvement in athletics has its inherent risks, and mountain biking is no different. With proper preparation and by prioritizing safety, the likelihood of injury can be significantly reduced. Enhance your riding by incorporating strength training, conditioning, and specific stretching programs into your routine.
Renowned for our expertise in addressing mountain biking injuries in South Dakota, Black Hills Orthopedic & Spine Center offers curated exercises focused on injury prevention. Designed to maximize your mountain biking performance, this comprehensive workout plan is customized for peak results. Elevate your riding abilities and proactively reduce the risk of injuries by integrating these exercises into your routine.
Prevention Exercises
Exercise 1
HIP FLEXOR STRETCH
1. Put one knee on the ground and the other leg extended behind you in a lunge position.
2. Your front foot should be flat on the ground and your thigh parallel to the ground.
3. Slowly push your hips forward until you feel a stretch in your hip muscles.
4. Hold stretch for 30 seconds.
5. Repeat on the other side.
Exercise 2
HAMSTRING STRETCH
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.
2. Gently lean forward, extending your hands toward your toes until you sense a stretching sensation in your hamstring
3. Hold for 30 seconds.
4. Repeat on the other side.
Exercise 3
GLUTE BRIDGE
1. Start by lying on your back with your knees bent and your feet resting flat on the ground.
2. Press through your heels, elevating your hips toward the ceiling, and contract your glutes when you reach the peak of the movement.
3. Gradually lower your hips back to the starting position.
4. Repeat for 10 to 15 reps.
Exercise 4
CLAMSHELL
1. Begin by lying on your side with your knees bent and your feet close together.
2. While ensuring your feet remain in contact, raise your upper knee toward the ceiling, contracting your glutes at the pinnacle of the motion.
3. Gently lower your knee back to its original position.
4. Repeat for 10 to 15 reps on each side.
Exercise 5
PLANK
1. Begin in a push-up stance, aligning your hands directly beneath your shoulders and maintaining a hip-width separation between your feet.
2. Maintain a straight, rigid line from your head to your heels, ensuring proper body alignment.
3. Hold for 30 to 60 seconds.
Exercise 6
BIRD DOG
1. Begin in a hands-and-knees position, with your wrists positioned directly under your shoulders and your knees aligned under your hips.
2. Extend your right arm forward and simultaneously stretch your left leg back, making sure to keep your hips level throughout the movement.
3. Hold for 2 to 3 seconds, then switch sides.
4. Repeat for 10 to 15 reps on each side.
Exercise 7
SQUATS
1. Begin by positioning your feet at a shoulder-width distance and point your toes either directly ahead or slightly outward.
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.
3. Propel yourself back to a standing position by pushing through your heels.
4. Repeat for 10 to 15 reps.
Exercise 8
LUNGES
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.
2. Maintain a 90-degree angle with your front knee and keep your back knee hovering slightly above the ground.
3. Elevate yourself back to a standing position by pushing up with your front foot.
4. Repeat on the other side for 10 to 15 reps.
When to Be Seen
Training or riding when you are in pain can have negative long-term effects on your health. Doing these activities while injured could lead to extending your recovery time or keep you off the trails indefinitely. Seeking attention from a specialist right away can help prevent further harm or the development of a more severe injury.
Our experts understand that the cornerstone of the most effective treatment plan for any injury is an accurate and skillful diagnosis. Request an appointment online or call (605) 341-1414 to consult with one of our specialty-trained sports medicine doctors if you experience:
- Inability to put weight on your foot or leg
- Muscle or joint pain that is persistent and remains despite rest and icing
- A popping sensation in your back, shoulder, knee, elbow, hip, or wrist after a fall on a trail
- Ankle, hip, knee, shoulder, or elbow instability
Common mountain biking injuries include:
- Pain in the back or knee
- Broken collarbone, wrist, or ankle
- Concussions and other head injuries
- Dislocations of joints
- Overuse injuries
- Strains and sprains
- Torn ligaments
Who to See
Clark Duchene, MD
Dr. Clark Duchene is an orthopedic doctor specializing in joint replacement, sports medicine, and the knee and shoulder in Rapid City and Philip, South Dakota.
Who to See
Steven Giuseffi, MD
Dr. Steven Giuseffi is an orthopedic doctor specializing in joint replacement, sports medicine, and the knee and shoulder in Rapid City and Spearfish, South Dakota and Chadron, Nebraska.
Who to See
Luke Mortimer, MD
Dr. Luke Mortimer is an orthopedic doctor specializing in joint replacement, sports medicine, and the knee and shoulder in Rapid City and Spearfish, South Dakota, as well as Gillette, Wyoming.
Who to See
Lew Papendick, MD
Dr. Lew Papendick is an orthopedic doctor specializing in sports medicine and the knee and shoulder in Rapid City, South Dakota.
Comprehensive Care for Mountain Bikers
Ensuring your well-being and comfort are our top priorities. Here at Black Hills Orthopedic & Spine Center, our team of mountain biking injury specialists offers world-class treatment, patient-centered care, and exceptional service to keep you strong. We work closely with you, considering all the aspects that make you unique, to design a treatment plan tailored to your mountain biking needs. Our approach covers a comprehensive range of services, from medical and surgical intervention to education and rehabilitation, ensuring an unparalleled level of care that gives you the power to do the things you love to do.
Our skilled and experienced doctors prioritize conservative, nonsurgical treatment options before considering surgical intervention. If surgery is necessary, our doctors have extensive training in the latest minimally invasive techniques, guaranteeing the fastest, safest, and most effective recovery for your best overall experience.
Common Mountain Biking Treatments
Each mountain biker we assist receives individually tailored care programs that cater to their distinct requirements. Here are some typical treatments provided by our specialists dedicated to mountain biking injuries.
To learn more about any of these treatments, click on the links provided.
At Black Hills Orthopedic & Spine Center, we recognize the importance of seeing an expert when you are experiencing pain or discomfort. Our Orthopedic Urgent Care provides immediate treatment for patients suffering from acute bone, joint, and muscle injuries and conditions.