Offering the exceptional, specialized treatment needed to keep East Tennessee in motion, University Orthopaedic Surgeons is your source for all the high-quality bone, joint, and muscle care a mountain biker could need.
Mountain biking, like other sports, comes with health and fitness benefits as well as a risk of injury. Mountain bikers, however, are all unique athletes with individual needs. After an injury, keeping you on the trail requires teamwork with experts who have the expertise and specialized knowledge to provide the most effective treatment for your orthopaedic needs.
In sports medicine, the athlete is at the center. Their performance goals and return to play are primary factors in the care methods their sports medicine doctor will offer. For mountain bikers, finding the right sports medicine doctor is the key to a successful recovery after an injury.
At University Orthopaedic Surgeons, our board-certified and fellowship-trained mountain biking injury specialists have the highest level of training and recognized expertise in sports medicine and are ready to deliver the treatment and rehabilitation you need. Our experts will team up with you to find the best possible solution to your pain or limitation to get you back to mountain biking and doing what you love.
Our mountain biking injury experts at University Orthopaedic Surgeons are proud to be Mountain Biking Doctors. Providing expert tips for injury prevention, performance, and more, Mountain Biking Doctors is a group of elite doctors dedicated to helping you stay on—and dominate—the trails.
Preparing for Mountain Biking & Preventing Injury
As many top doctors would agree, mountain biking can be dangerous, but preparation and taking the right precautions will help reduce your risk of injury. Strength training, conditioning, and targeted stretches can go a long way in preparation for your next ride, and even more so, taking advantage of expert-designed programs for your next workout or warm-up.
The following injury prevention exercises, from East Tennessee’s experts in treating mountain biking injuries at University Orthopaedic Surgeons, make up your complete workout program for optimal mountain biking. By using these exercises, you can improve your riding and help prevent injuries.
Prevention Exercises
Hip Flexor Stretch
Hip Flexor Stretch
Step 1. Start in a lunge position with your back knee on the ground.
Step 2. Keep your front knee at a 90-degree angle and your front foot flat on the ground.
Step 3. Push your hips forward until you feel a stretch in your hip flexors.
Step 4. Hold for 30 seconds.
Step 5. Repeat on the other side.
Hamstring Stretch
Hamstring Stretch
Step 1. Sit on the ground with one leg straight out in front of you and the other leg bent with the sole of your foot against your inner thigh.
Step 2. Reach forward with your hands towards your toes until you feel a stretch in your hamstring.
Step 3. Hold for 30 seconds.
Step 4. Repeat on the other side.
Glute Bridge
Glute Bridge
Step 1. Lie on your back with your knees bent and your feet flat on the ground.
Step 2. Push through your heels and lift your hips up towards the ceiling, squeezing your glutes at the top.
Step 3. Lower your hips back down.
Step 4. Repeat for 10 to 15 reps.
Clamshell
Clamshell
Step 1. Lie on your side with your knees bent and your feet together.
Step 2. Keeping your feet touching, lift your top knee up towards the ceiling, squeezing your glutes at the top.
Step 3. Lower your knee back down.
Step 4. Repeat for 10 to 15 reps on each side.
Plank
Plank
Step 1. Start in a push-up position with your hands directly under your shoulders and your feet hip-width apart.
Step 2. Keep your body in a straight line from your head to your heels.
Step 3. Hold for 30 to 60 seconds.
Bird Dog
Bird Dog
Step 1. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
Step 2. Reach your right arm forward and your left leg back, keeping your hips level.
Step 3. Hold for 2 to 3 seconds, then switch sides.
Step 4. Repeat for 10 to 15 reps on each side.
Squats
Squats
Step 1. Stand with your feet shoulder-width apart and your toes pointing forward or slightly outward.
Step 2. Bend your knees and lower your hips back and down, keeping your chest up and your weight in your heels.
Step 3. Push through your heels to stand back up.
Step 4. Repeat for 10 to 15 reps.
Lunges
Lunges
Step 1. Stand with your feet hip-width apart and step forward with one foot, bending both knees to lower your body down towards the ground.
Step 2. Keep your front knee at a 90-degree angle and your back knee hovering just above the ground.
Step 3. Push through your front foot to stand back up.
Step 4. Repeat on the other side for 10 to 15 reps.
When to Be Seen
You should never train or ride when you’re in pain. Any injury could lead to a long or indefinite recovery. You should see an orthopaedic specialist as soon as possible to avoid further damage or a more serious injury.
Our specialists know that the most effective treatment plan for any injury requires an accurate, expert diagnosis. Request an appointment online or call (865) 546-2663 to consult with one of our specialty-trained sports medicine doctors if you:
- Are unable to put weight on your foot or leg
- Feel pain in a muscle or joint that does not go away after resting and icing
- Have a fall on the trail that resulted in a popping sensation in your back, shoulder, knee, elbow, hip, knee, or wrist
- Have instability in your ankle, hip, knee, shoulder, or elbow
Common mountain biking injuries include:
Dislocations
Fractures, especially in the wrists, collarbones, and ankles
Head injuries, including concussions
Ligament tears
Overuse injuries
Patellofemoral pain syndrome or knee pain
Sprains and strains
Who to See
Brian M. Tonne, M.D.
Brian M. Tonne, M.D., is a board-certified, fellowship-train orthopaedic surgeon who specializes in the hip, knee, orthopaedic trauma, and joint replacement and revision. Dr. Tonne performs minimally invasive procedures, including the advanced Mako® robotic-arm assisted technology, used in partial knee, total knee, and total hip replacement surgeries.
Dr. Tonne recognizes the importance of educating future physicians. He holds a faculty position at The University of Tennessee Medical Center. He is also on the faculty of AO North America, a premier organization dedicated to the improvement of patient care through education and research.
Who to See
Kostas Triantafillou, M.D.
Dr. Triantafillou, or Dr. Kostas to his patients, is a fellowship-trained, board-certified orthopaedic surgeon specializing in the ankle, foot, hip, and knee as well as joint replacement and osteoporosis. His expertise includes the treatment of bones, including infections, complex injuries, unhealed and broken bones, and injury care.
Dr. Kostas strongly believes in gaining a thorough understanding of his patients’ individual needs and offers a wide range of appropriate options, from conservative measures to the most advanced surgical techniques.
Comprehensive Care for Mountain Bikers
Your comfort and well-being are of the utmost importance to our staff. Our mountain biking injury experts at University Orthopaedic Surgeons combine quality and compassionate attention to work closely with you, considering all aspects of your life that make you unique to find the most suitable treatment plan for your injury or condition. From education and rehabilitation to medical and surgical intervention, our team of specialists maintains an unsurpassed level of all-inclusive care, so you can excel wherever you go.
With their superior training and experience, our doctors will always recommend conservative, nonsurgical care plans before suggesting surgery. If surgery is necessary, our doctors are skilled in the latest minimally invasive techniques to ensure the safest, fastest, and best overall recovery and experience.
Common Mountain Biking Treatments
We offer complete, unique care programs for every mountain biker we treat. See the list below for some of the common treatments offered by our mountain biking injury experts. To learn more about any of these treatments, click on the associated link provided.
