Mountain Biking Treatment Leaders in Colorado
BoulderCentre for Orthopedics & Spine stands as the premier choice for elite care designed to address the distinct requirements of mountain bikers. Our goal is to enable you to seamlessly continue enjoying your sport without any disruptions.
Mountain biking offers numerous health and fitness benefits, but it also carries the risk of injuries. Understanding the unique needs of each rider, we collaborate with experts who bring specialized knowledge and experience to help you recover and get back on the trails with effective orthopedic care.
In sports medicine, athletes are the center of attention, with their performance goals and the desire to return to their sport shaping the treatment strategies provided by their sports medicine doctor. For mountain bikers, choosing the appropriate sports medicine doctor is crucial for a successful recovery post-injury.
At BoulderCentre for Orthopedics & Spine, our sports medicine team has board-certified and fellowship-trained doctors committed to addressing mountain biking injuries. With proven expertise in sports medicine, they are ready to deliver the treatment and rehabilitation required to support your recovery. Working with you, our experts find the solution best answering your pain or limitations, helping you get back to riding the trails.
Our mountain biking injury experts at BoulderCentre for Orthopedics & Spine 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 ride the trails at your best.
Preparing for Mountain Biking & Preventing Injury
Mountain biking comes with inherent risks, but with proper preparation and a focus on safety, the chances of injury can be greatly reduced. Incorporating strength training, conditioning, and targeted stretching into your routine helps build resilience and readiness for your next ride. Following expert-designed workout plans or warm-up programs can further enhance your performance and reduce the risk of injury.
The following exercises are specifically designed to prevent injuries and have been curated by the experts at BoulderCentre for Orthopedics & Spine. This comprehensive workout program is crafted to optimize mountain biking performance. Incorporating these exercises into your routine can help improve your skills on the trails while actively reducing the risk of injury.
Prevention Exercises
Hip Flexor Stretch
Step 1. Put one knee on the ground and the other leg extended behind you in a lunge position.
Step 2. Your front foot should be flat on the ground and your thigh parallel to the ground.
Step 3. Slowly push your hips forward until you feel a stretch in your hip muscles.
Step 4. Hold stretch for 30 seconds.
Step 5. Repeat on the other side.
Hamstring Stretch
Step 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.
Step 2. Gently lean forward, extending your hands toward your toes until you sense a stretching sensation in your hamstring
Step 3. Hold for 30 seconds.
Step 4. Repeat on the other side.
Glute Bridge
Step 1. Start by lying on your back with your knees bent and your feet resting flat on the ground.
Step 2. Press through your heels, elevating your hips toward the ceiling, and contract your glutes when you reach the peak of the movement.
Step 3. Gradually lower your hips back to the starting position.
Step 4. Repeat for 10 to 15 reps.
Clamshell
Step 1. Begin by lying on your side with your knees bent and your feet close together.
Step 2. While ensuring your feet remain in contact, raise your upper knee toward the ceiling, contracting your glutes at the pinnacle of the motion.
Step 3. Gently lower your knee back to its original position.
Step 4. Repeat for 10 to 15 reps on each side.
Plank
Step 1. Begin in a push-up stance, aligning your hands directly beneath your shoulders and maintaining a hip-width separation between your feet.
Step 2. Maintain a straight, rigid line from your head to your heels, ensuring proper body alignment.
Step 3. Hold for 30 to 60 seconds.
Bird Dog
Step 1. Begin in a hands-and-knees position, with your wrists positioned directly under your shoulders and your knees aligned under your hips.
Step 2. Extend your right arm forward and simultaneously stretch your left leg back, making sure to keep your hips level throughout the movement.
Step 3. Hold for 2 to 3 seconds, then switch sides.
Step 4. Repeat for 10 to 15 reps on each side.
Squats
Step 1. Begin by positioning your feet at a shoulder-width distance and point your toes either directly ahead or slightly outward.
Step 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.
Step 3. Propel yourself back to a standing position by pushing through your heels.
Step 4. Repeat for 10 to 15 reps.
Lunges
Step 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.
Step 2. Maintain a 90-degree angle with your front knee and keep your back knee hovering slightly above the ground.
Step 3. Elevate yourself back to a standing position by pushing up with your front foot.
Step 4. Repeat on the other side for 10 to 15 reps.
When to Be Seen
Training or riding while experiencing pain is strongly discouraged. Injuries have the potential to result in extended or indefinite recovery periods. To prevent further harm or the development of a more severe injury, it is highly recommended to seek prompt evaluation by an orthopedic specialist.
Our specialists understand that an accurate and skillful diagnosis is the cornerstone of the most effective treatment plan for any injury. Schedule an appointment online or call 303.449.2730 to consult with one of our specialty-trained sports medicine doctors if you experience:
- Difficulty bearing weight on your foot or leg
- Lingering pain in a muscle or joint despite rest and icing
- A fall on the trail causing a popping sensation in your back, shoulder, knee, elbow, hip, or wrist
- Instability in your ankle, hip, knee, shoulder, or elbow
Common mountain biking injuries include:
Back or knee pain
Broken collarbone, wrist, or ankle
Concussions and other head injuries
Joint dislocations
Overuse injuries
Sprains and strains
Torn ligaments
Who to See
C. Brian Blackwood, MD
Dr. Brian Blackwood is a board-certified orthopedic expert who specializes in joint replacement of the hip and knee, including Mako SmartRobotics™ joint replacement. With extensive training in the latest joint replacement and revision techniques, Dr. Blackwood is dedicated to providing the advanced orthopedic care his patients need to get back to an active lifestyle.
In addition to being Boulder’s first fellowship-trained hip and knee replacement specialist, Dr. Blackwood is a…
Who to See
Erik C. Bowman, MD
Dr. Erik Bowman is a board-certified orthopedic surgeon with extensive fellowship training in adult reconstruction of the hip and knee. Available to see patients in Boulder and Broomfield, Dr. Bowman is an expert at providing treatment and care for the hip and knee joints as well as for lower extremity fractures. He is committed to providing the highest level of care possible, and he works with each patient to create a…
Who to See
Austin W. Chen, MD
Dr. Austin Chen is a board-certified, dual-fellowship-trained orthopedic surgeon. He specializes in sports medicine surgery as well as comprehensive surgery of the hip, including labral tear injuries, hip preservation, hip arthroscopy, and hip replacement/reconstruction. Dr. Chen joined BoulderCentre for Orthopedics & Spine in 2017 and sees patients at our Boulder…
Who to See
Brian P. Davis, MD
Dr. Brian Davis is a Colorado native and fellowship-trained orthopedic sports medicine and shoulder and elbow surgeon. Having completed extensive training in orthopedic sports medicine and shoulder and elbow surgery, Dr. Davis is highly skilled in treating a broad range of conditions of the shoulder, elbow, and knee. He specializes in arthroscopic surgery, fracture care, joint replacement…
Who to See
Dirk W. Dolbeare, MD
Dirk W. Dolbeare, MD, is a board-certified orthopedic surgeon. He returned to Boulder to join BoulderCentre for Orthopedics & Spine after completing his residency at the Medical College of Virginia in Richmond, Virginia. Before attending medical school, Dr. Dolbeare obtained his master's degree in physical therapy and practiced in New York and Boston and at Boulder Orthopedics. To broaden his orthopedic skills and give his patients complete and comprehensive care, he aspired to…
Who to See
Steven C. Gross, MD
Dr. Steven Gross is a board-certified and fellowship-trained orthopedic surgeon who specializes in the management of acute orthopedic injuries, including orthopedic trauma and fractures as well as tendon/ligament injuries. His expertise includes malunion and nonunion repair, deformity correction, infection treatment, tendon/ligament repair as well as fracture repair and reconstruction. Committed to offering the most effective and up-to-date treatments, he works with patients collaboratively…
Who to See
Jon Hammarstedt, MD
Dr. Jon Hammarstedt is a fellowship-trained hand and upper extremity surgeon who treats a wide range of injuries and conditions encompassing the finger, hand, wrist, elbow, and shoulder. Dr. Hammarstedt's patient-centric approach is dedicated to providing tailored treatment options, empowering patients to reclaim an active and healthy lifestyle. Helping patients get back to a life in motion.
A native of Philadelphia, Pennsylvania, Dr. Hammarstedt graduated with distinction from the…
Who to See
Robert Harper, MD
Dr. Robert Harper is a board-certified orthopedic surgeon with extensive fellowship training in spine surgery. Dr. Harper is highly skilled in treating a broad range of conditions in the back, neck, and spine using the latest surgical methods available. He specializes in anterior cervical discectomy and fusion, lumbar and cervical disc replacement, cervical foraminotomy, posterior cervical and thoracic decompression and fusion, lateral and anterior lumbar interbody fusion, lumbar fusion,…
Who to See
Adam M. Holzmeister, MD
Dr. Adam Holzmeister is a fellowship-trained orthopedic surgeon who specializes in adult reconstruction. Having completed extensive training in joint replacement and fracture care and trauma, Dr. Holzmeister is highly skilled in treating a broad range of conditions of the hip and knee. He specializes in treating fractures, hip and knee joint replacement, including utilizing …
Who to See
Ilya Igolnikov, MD
Dr. Ilya Igolnikov is a dual-board-certified, fellowship-trained physical medicine and rehabilitation specialist (physiatrist). He specializes in nonsurgical care of the musculoskeletal system, as well as the spine, including a wide array of spine, peripheral joint, and musculoskeletal injuries and conditions. He is seeing patients at the Boulder location.
As a physiatrist, Dr. Igolnikov’s focus is on treating the underlying biomechanical, nutritional…
Who to See
Kathleen M. Kollitz, MD
Dr. Kathleen Kollitz is a board-certified, fellowship-trained orthopedic surgeon who specializes in providing nonsurgical and surgical care for disorders of the hand, wrist, and elbow. Having completed extensive training in the hand and upper extremity, Dr. Kollitz is highly skilled at delivering the expert orthopedic care her patients need to get back to the activities they love.
Dr. Kollitz completed her undergraduate training at Stanford University. She went to medical school at…
Who to See
William C. Kramer, MD
Dr. William Kramer is a board-certified, fellowship-trained foot and ankle orthopedic surgeon in Boulder, Colorado. As one of Boulder County’s expert, fellowship-trained orthopedic foot and ankle surgeons, Dr. Kramer is highly skilled at providing treatment and care for bone, joint, muscle, tendon, and ligament injuries and conditions of the foot and ankle. He is dedicated to providing his patients with individualized care and enjoys getting them back on their feet and back to the sports and…
Who to See
Daniel L. Master, MD
Dr. Daniel Master is a board-certified orthopedic surgeon who also holds a subspecialty certificate in surgery of the hand from the American Board of Orthopaedic Surgery and the American Society for Surgery of the Hand. He specializes in the orthopedic treatment of the hand, wrist, elbow, and shoulder. Dr. Master completed his orthopedic surgery residency at the University Hospitals Case Medical Center in Cleveland, OH, and his hand and upper limb fellowship at Stanford University Medical…
Who to See
Meredith H. Mayo, MD
Dr. Meredith Mayo is an orthopedic surgeon with fellowship training in both sports medicine and complex shoulder surgery. With availability in both Boulder and Broomfield, she specializes in the orthopedic treatment of injuries to the shoulder, elbow, and knee as well as upper and lower extremity fractures.
While playing Division I soccer, Dr. Mayo graduated from the University of Pennsylvania with honors. She earned…
Who to See
Eric Schryver, MD
Dr. Eric Schryver is a fellowship-trained sports medicine surgeon. He treats a wide range of sports injuries, ensuring patients find relief and return to doing what they love most. Utilizing his skills and training, Dr. Schryver offers his patients both surgical and nonsurgical options to address their injury or condition.
Dr. Schryver earned his Bachelor of Science degree from the University of Nebraska–Lincoln. Moving forward, he completed his Doctor of Medicine degree at The…
Who to See
Khemarin R. Seng, MD
Board-certified orthopedic surgeon, Dr. Khemarin Seng is fellowship-trained in sports medicine and arthroscopic surgery and specializes in sports medicine and arthroscopic surgery.
He prides himself on staying up to date with current literature, keeping an eye on evolving orthobiologic technology, and understanding his patients’ needs and concerns. He will find a solution to keep you moving.
Interests
Dr. Khemarin Seng enjoys spending time with his…
Who to See
Katrina Slater, DO
Dr. Katrina Slater is a fellowship-trained interventional spine and sports medicine specialist and has expertise in a wide range of procedures and techniques for the spine. Dr. Slater provides long-lasting medical treatment to help patients to return to their prior level of activity.
Dr. Slater began her education and training by completing her Bachelor of Science degree in biology at the University of West Florida in Pensacola. She went on to earn her Doctor of Osteopathic Medicine…
Who to See
Aditya J. Yerrapragada, MD
Dr. Aditya Yerrapragada is a fellowship-trained orthopedic surgeon who specializes in the management of musculoskeletal conditions. He has extensive training in the management of fractures involving the upper and lower extremities (arm and leg/foot), Dr. Yerrapragada additionally spent an extra year of training specializing in orthopedic foot and ankle surgery, treating a broad range of conditions of the toes, foot, heel, ankle, and lower leg. He specializes in fracture care of the…
Comprehensive Care for Mountain Bikers
At BoulderCentre for Orthopedics & Spine, your comfort and well-being are our top priorities. Our team of specialists is committed to delivering exceptional care with a personalized approach to mountain biking injuries. We take the time to understand your individual needs and develop a customized treatment plan tailored to your specific injury or condition. From education and rehabilitation to medical and surgical interventions, we offer a full spectrum of services designed to support your recovery and help you achieve your goals with confidence.
Our experienced doctors prioritize conservative, nonsurgical treatments as the first line of care. If surgery becomes necessary, they are highly skilled in utilizing advanced minimally invasive techniques to ensure a safe and efficient recovery, providing you with the best possible care experience.
Common Mountain Biking Treatments
For every mountain biker we care for, we create personalized treatment programs designed to meet their unique needs. Below we listed the common treatments our specialists provide for mountain biking injuries.
To learn more about any of these treatments, click on the links provided.
Don't Wait to Be Seen!
If you have an injury or condition keeping you from your sport, we proudly offer our Ortho Same Day Care clinic, providing expert care for acute bone, joint, and muscle injuries so you can be seen right away and get back to the competition. Use the button below to learn more about our Ortho Same Day Care clinic.