There are two types of mountain biking injuries, those caused by falling off- acute or traumatic injuries which are discussed in another leaflet, and those issues caused by overtraining, biochemical stresses, often due to muscle imbalances, and incorrect bike set-up. It is particularly important for the sake of future injury prevention to identify the root cause and address this ASAP, otherwise the problem will persist. It's definitely worth seeking the advice of a physically therapist as well as someone trained specifically in bike set up.
1. Knee Pain
One of the most common riding knee complaints is pain in the kneecap. This is most likely to be patellofemoral pain syndrome (PFPS). PFPS is often worse when walking up and down hills/stairs or sitting for long periods of time. It may include wasting of the quadriceps (thigh) muscles if the injury is an old one and tight muscles around the knee joint.
2. Back Pain
After knees, the back is probably one of the biggest causes of pain for cyclists, with lack of flexibility and bad posture generally the cause. Hunching forward on your bike, and probably also at work, places strain on your spine, loading structures for long periods of time. Cyclists' back pain is often due to mechanical factors. Have your bike properly fitted to your body, then look at your body. Lack of flexibility, such as excessive hamstring and hip flexor tightness can contribute to low back pain. Differences in leg length are common mechanical problems leading to imbalances in the spine. Core strength is very important to avoid low back pain. Core strength comes from a collection of deep muscles both big and small that work together to give you core lumbar and pelvic stability.
3. Neck Pain
Neck Pain from cycling usually stems from poor posture and weak muscles. Pain caused by neck hyperextension is made worse by positional issues on the bike, combined with lack of flexibility. Just as you have core stabilizers around your lower back, you have stabilizers around your lower back, you have stabilizer muscles called deep neck flexors around your neck to hold your head up. When your neck stabilizers are weak or fatigue quickly it is left to the trapezius muscle (that goes from the base of your skull to the tip of your shoulder) to support your head as you lea forward. And when these stand in muscles fatigue you can experience pain in the back and sides of your neck. restore balance by keeping the neck muscles loose and relaxed through a routine of strengthening and stretching exercises.
4) Iliotibial Band (ITB) Pain
While it is more commonly known as runners knee, "ITB syndrome is another cycling injury. ITB Pain is typically associated with prolonged repetitive activity. Symptoms include pain on the outside of the knee, tenderness, and sometimes swelling. In some cases, pain is felt simply walking or going up and down stairs. You may feel stiff after periods of inactivity. The ITB is a tendinous fascial band that originates on the iliac crest hipbone