Mountain Bike Injury Rehabilitation Strategies

If you participate in mountain biking long enough, chances are you will end up with an injury at some point. The scale of injuries varies, from surgery and intense physical therapy to simply needing time off with some ice. However, what almost all injuries have in common is that there is usually a gap between the point where injury rehabilitation ends and the level of strength and coordination required to get back on the trail safely. and effective.

To best bridge that gap, you need to undertake a well thought out strength and conditioning plan. Both scientific studies and real-world results show us that without this additional focus, the chances of re-injury are much higher and the level of performance upon return is lower. However, simply going to the weight room and doing some random exercises is not the best way and can actually make the situation worse without the right approach. To maximize your strength training program for injury rehabilitation, you should follow these four components when planning your workouts:

-Train Unilaterally: It is extremely important that when you begin your post-rehab training, you train each limb separately. When you do bilateral exercises like bench presses or squats, the stronger side will take over the movement and try to protect the weaker side. This only reinforces the strength imbalance that often accompanies an injury.

If you don’t force the weaker limb to work as hard as the stronger limb, you will never fully address the strength imbalance, making it virtually impossible to return to pre-injury levels of performance. For the lower body, this means doing exercises like split squats, step ups, and lunges (just to name a few) and for the upper body, this means doing single-arm dumbbell bench presses, pullovers, rows, and shoulder press. Incorporating this strategy early on will ensure that balance is restored as quickly as possible.

-Follow the weak side rule: This is linked to training unilaterally. Since the injured side is often weaker, it is important that you do not unknowingly further reinforce the strength imbalance. To make sure you don’t fall into this trap, do your weaker side first to let it dictate the load and reps for the stronger side. Once you’ve completed your first set on the weaker side, do the same load and number of reps for the stronger side, no matter how easy it feels. In fact, if it’s a major imbalance, you’ll want to add an extra game for the weaker side until it starts to catch up. Only by using this approach can you ensure the success of your post-rehab program.

-Highlight the Eccentric: Studies have shown that the eccentric or descending portion of an exercise not only produces some of the greatest strength gains, but is also extremely helpful in strengthening tendons and ligaments. Since these structural parts of a joint are often part of the original injury, they are in a weakened state when they return. That’s one of the main reasons the chances of re-injury are so high coming back. This makes doing everything we can to strengthen them as quickly and safely as possible an important priority during the post-rehab period.

There are numerous ways to emphasize the eccentric, some more practical than others. So for most, the two easiest ways are to slow down the eccentric part and use the 2:1 technique. Slowing down the eccentric means exactly that: lower the weight to a 3-5 count, really making sure to keep tension on the muscle on the way down instead of just shutting off the muscle and letting gravity pull the weight down.

The 2:1 technique consists of lifting a weight with 2 limbs and then lowering the weight using 1 limb. For example, a great variation on this for the lower body is the 2:1 bodyweight squat. Place a bench behind you, lower yourself down using one leg, and then use both legs to push yourself back up. Emphasizing the eccentric portion of your exercises, especially on the injured side, will help you safely and effectively restore structural integrity.

-Emphasize compound bodyweight and free weight movements: Since one of the main goals of a post-rehab program is to restore full function as quickly as possible, it is very important to use exercises that work many muscles in a coordinated effort. Using machines and isolation movements can help bring strength back to a specific area, but unless your body can properly coordinate that area with the rest of the surrounding musculature, it won’t have the function necessary to get you back on the trail safely. and effective. Remember that your body coordinates itself to create movement patterns, so using bodyweight and free weight exercises to train these movement patterns instead of individual muscles will return you to full function in the quickest way possible.

As you can see, there are several potential benefits to incorporating a well-structured strength training program into your post-rehab strategy. In addition to physical strength and control, you’ll also gain the mental confidence knowing you’re doing everything you can to ensure your success. Seeing your injured side perform well in a controlled environment like the gym will do wonders for your confidence in the chaotic environment of the trail, allowing you to simply act instead of constantly wondering if you’re going to get injured again. Fitter and safer riders also tend to have more fun on their return, which is still what it’s all about.