Mountain Biking Injuries

• Headaches
  This is usually caused by heat, dehydration, or your helmet being too tight. A water bottle may come in handy in pouring some water over your head if the heat is unbearable. Biking under the sun for a long period of time may actually cause headaches way after the ride is over. Putting an ice pack over your head or your eyes will help soothe the pain. Taking a tablet of paracetamol will help you get some rest.
  
  Dehydration can always be prevented. Have a drink every 20 minutes or less. Don't wait until you feel thirsty. Be sure to bring extra fluids in order not to run out of water. It is better to have extra water at the end of the ride than finishing your supply with 7km to go. In Mountain Biking, that's a long way.
  
  Don't buckle your helmet too tightly. A snug fit is enough. To check your adjustment, look down while wearing the helmet. If the strap touches the back of your chin and tightens up, your helmet is too tight. Loosen the straps.


• Head injuries
  If you hit your head after a fall or crash, check your bearings before getting up. If you feel drowsy or even lose consciousness, it's most likely that you have suffered a concussion. When this happens, do not try to get up. Lie down and ask your companion to cover you up. This will help keep the heat in your body. Try not to move too much. If you need to be transported, do it with the least possible movements. Do not take sedatives, since you need to be able to tell what you really feel.


• Protect Eyes from Sun's Rays
  Protect your eyes by wearing glasses. If possible, bring one for sunny days and another pair in case it gets gloomy. It would help if you are able to secure your glasses with a strap so that it won't fly off in case you hit a bump on the trail.


• Neck pain
  This is probably caused by an uptight riding position. Shoulders should be relaxed in order not to put more strain on the neck muscles. To avoid this, do some neck stretches before riding. Having a neck massage after a ride will help a lot. Stay relaxed and keep your body flexible. This will help relax the neck muscles, too.


• Pain in the Wrist and Hands
  Painful wrists and hands can be caused by a number of factors: wrong brake lever position, tight grip of the handlebar, jarring of handlebar due to rough terrain, etc. Adjust brake levers that when you put your fingers on the brake levers, wrists are relaxed and not bent. Loosen your grip. Again, relax your grip in order not to put tension on your muscles. Fitting in fork suspensions would help a lot. Gloves also add padding for your palms. Bar ends help by adding hand positions that are more soothing for the hands and wrists. Take your hands off the handlebar and shake them occasionally. This will help in the circulation of blood.


• Low back pain
  This is often felt by beginners and bikers who haven't been biking for quite a while. Stretch your back before and after rides. Doing some exercise for the lower back and abdominal muscles would help prevent low back pains. Of course, riding more often will strengthen your back muscles.


• Stitch
  Commonly known as a side stitch, this is probably caused by poor posture of the body. Do some deep breathes. This will ease the pain. This can be prevented by not forgetting to breathe. This is something that is usually forgotten by a rider who is struggling on a hill.


• Knee injuries
  Theoretically, biking is the best exercise without hurting the knees since it has very low impact on the knees. However, knee injuries in Mountain Biking do exist. This is probably caused by asymmetrical body lengths such as your legs. If your legs are slightly different in length, take your shorter leg into consideration in adjusting saddle height. Spinning and using light gear will also prevent knee injuries. Remember to always warm up. Don't start riding on a heavy gear early on. During cold weather, keep your knees warm by wearing long pants, leggings, or calf-length pants. This will help keep the blood circulating in the knees.


• Chafing
  This happens when apparel rubs against the skin and when sweat dries up which makes the skin sticky. This is very evident in the groin area, Achilles' tendon, and toes. However, it is also possible to get it in your nipples, neck, and inner thighs. Petroleum jelly is the best solution for this problem. In order to prevent chafing, always use clean clothing and it wouldn't hurt to put the petroleum jelly in potential areas wherein chafing may occur.


• Fractures
  Symptoms of a fracture are swelling, pain, and immobility. Another type of fracture that is more evident is a compound fracture. This is when the bone sticks out at the area of the fracture. When a rider has a fracture, immobilize the affected part by making a sling or splint. Keep the victim from dozing off.


• Abrasions
  These are normally scratches that are light but may cause bleeding. Dirt in the wound should be cleaned with water to prevent infection. Cover with gauze or any clean cloth. For grave abrasions from any rusty bike parts, do take a tetanus shot as soon as possible.


• Sprains
  These occur when ligaments are stretched beyond their limit. It could be a partial or full tear of the ligament. R.I.C.E (Rest, Ice, Compress, and Elevate) will help reduce internal bleeding and swelling.