How dangerous is mountain biking?
The injury rate is .37 per 100 hours for cross-country mountain biking and is 4.34 per 100 hours for downhill mtb racing. This stat was calculated using data from 31 studies concerning injuries and mountain biking.How does mtb compare to other outdoor activities?
A study from Wilderness and Environmental Medicine tracked injuries from leisure activities over two years in the USA, using data from hospital tracking software. The researchers then calculated the injury rate for each outdoor activity. Here are the results:
Activity & injuries per 100,000 participants (injury rate):
The risk of injury is 7 times higher snowboarding than mountain biking
Swimming (1.5)
Fishing (2.4)
Mountain Biking (2.6) T
Water-skiing/tubing (2.6) T
Hiking/jogging (4.6)
Sledding/snow tubing (7.7)
Snowboarding (18.3)
From this data, the hiker injury rate is nearly double that of the mountain bikers.
Speaking from personal experience, I have suffered several injuries from hiking, but none to date from XC or singletrack riding. As in most recreational activities, injuries are determined by the choices of the participant more so than the specific activity.
Do bicycle helmets improve the safety of cycling and MTB riding?
Yes. Bicycle helmets significantly reduce the risk of injuries and severity. A professor in Norway analyzed 55 studies on cycling injuries from 1989 - 2017. What did he discover?
The author’s conclusion,
“wearing a helmet while cycling is highly recommendable.”
Ah, you think??
The use of bicycle helmets reduced:
Head injury by 48%
Serious head injury by 60%
Traumatic brain injury by 53%
Face injury by 23%
Reduced fatalities or seriously injured cyclists by 34%
If you are looking for tips or helmet recommendations check out helmets.org.
Ricardo (staff member) is making some adjustments
Overuse injuries from mt. biking/cycling
When most people think of injuries, the first thing that comes to mind is falls, crashes, or other accidents.
While these injuries can be the most severe, repetitive or overuse injuries can nag for years, and make any activity seem like a challenge. Back, knee, neck, shoulder, and butt are all common areas that exhibit pain in overuse type injuries.
One of the best and easiest solutions is making sure your bike is properly adjusted.
A 2010 study out of Austria studied mountain bike adjustments and overuse injuries. The biggest finding, “The inclination of the saddle and the saddle-pedal distance were responsible for 2/3 of the recorded syndromes.”
The position of the saddle is the crucial point in the bike’s adjustment.
Distance from the saddle to the handlebars is also very important.
Anterior inclination of the saddle between 10 to 15 degrees was recommended by the researchers
While proper bicycle adjustments prevent many injuries, it does take some expertise to get right. The study from Austria was studying professional mountain biker and 2/3 of these pros still had poorly adjusted MTBs. If you’re not sure how to properly adjust your bike, then seek out an expert in your area. Check-in with a local bike shop or look for a professional bike fitter.
FULL SUSPENSION vs hardtail
In studies looking at injuries, hardtail riders commonly report more pain, particularly in the lower back. Hardtail bikes have significantly more vibrations and impact exposures than fullys. However, plenty of studies show that there is no difference between a hardtail and full-suspension bikes when it comes to vibrations and terrain impacts.
I like riding both hardtails and fullys. I let the trail dictate the bike I’m going to ride. Bike technology has come such a long way recently, and studies generally take time to catch up. My best guess going forward is that research will favor full suspension bikes in terms of comfort and a reduction in overuse injuries. However, not all trails require a full suspension and the lighter hardtails are nice for trails with long climbs and smooth descents.
Cause & type of injury
A 2010 study from The American Journal of Sports Medicine published a study that looked at mountain biking related injuries in the United States during a 13-year period.
Of the near 5000 emergency room cases:
70% were due to falls
14% from going over the handlebars
Fractures accounted for nearly 30% of the cases
21 % from sprain and strains
6 ways to reduce risk of injuries
While preventing accidents from happening is impossible, there are ways to prevent or minimize the vast majority of injuries. The most common are not even from falls, yet falls are oftentimes the most severe. Here are six ways to help reduce potential mtb injuries.
correct muscle imbalances
The yoga injury rate of 17.01 per 100,000 is 6.5 times more than mountain biking.
Avoid repetitive/overuse injuries. Muscle imbalances create a cascading effect of whole-body issues. It’s best to address these issues as they come up and avoid long-term chronic pain. Pedaling away while sitting in the saddle for hours on end can eventually lead to repetitive stress syndrome unless corrective action is taken.
Any activity can lead to overuse injuries if done frequently enough, including sitting at your desk. Check out our article on addressing muscle imbalances for cycling/MTBing.
According to the research, hiking causes 1.8 times more injuries than mountain bike riding. Why? Cyclists and MTBers are significantly less likely to suffer from stress fractures and muscle tears. However, repetitive stress syndrome of the shoulder and knee are prevalent in participants.
“More participants are injured from hiking than mountain biking (1.8 times more) ”
make sure bike is properly adjusted
The vast majority of mountain biking injuries are either the direct result or caused partially from improper bike fitting. This is one of the easiest solutions, yet many people don’t seek out a professional to properly fit the bike. Also, is your bike set-up for maximum performance, or safety? Unless you are a racer, having your bike adjusted for safety is far more important and will help ensure years of fun on your mtb.
“The majority of mountain biking injuries are from overuse, and most of these are preventable with proper bike adjustments”
dress for the crash and not the ride
No one plans on falling, yet it happens. Wearing a properly fitting bike helmet and wearing gloves specifically designed for MTBing is essential. Some riders use knee/elbow pads, chest protectors, full-faced helmets, and mouth guards. This gear is generally reserved for the bike-park or pure downhill biking in a ski area. Wear what makes you feel comfortable, but not so comfortable that you think you're invincible.
Ride within your ability and comfort level
Mountain biking like every sport/activity takes time to practice to improve. Riding with friends on advanced terrain is fine, as long as you dismount for sections that are clearly for expert riders only. The majority of ski/snowboard injuries I see are from people that are on runs they shouldn’t be on. Singletrack is different. If a section or two throws you out of your comfort zone, simply dismount and walk your bike.
Epic trip! Next….full bike inspection and service
well maintained bike
The number of injuries suffered from poorly maintained bikes is relatively unknown. However, I discovered one study from the ’90s that estimated 13% of all bike accidents were due to faulty equipment. Regular maintenance of your car is important, as is the routine service of your bicycle.
This is Lu (staff member) and her pretty bike. Prob not the best for singletrack though.
trail worthy mtb
The worst crashes that I have witnessed all involved bikes that should not have been on that specific trail. Unless you are trying for an epic fail video, riding a huffy from the 80s down advanced singletrack is only going to lead to an epic crash
Bike's equipped with hydraulic brakes, tubeless tires, dual suspension, a dropper post, and 29-inch tires perform significantly differently than ones with lesser parts. While top-end mountain bikes are expensive…….you get what you pay for.
Pro Bike Fitting, n0t just for roadies
For more information, click here
Jesse is a director for Pedal Chile and lives in Patagonia, Chile. In addition to being an avid singletrack rider, this author is a lover of all books. Jesse has a Master of Science in Health and Human Performance and a Bachelor of Science in Kinesiology.
Sources and References
Carmont, M. (2008). Mountain biking injuries: a review. British Medical Bulletin, 85(1), 101-112. doi: 10.1093/bmb/ldn009
Flores, A., Haileyesus, T., & Greenspan, A. (2008). National Estimates of Outdoor Recreational Injuries Treated in Emergency Departments, United States, 2004–2005. Wilderness & Environmental Medicine, 19(2), 91-98. doi: 10.1580/07-weme-or-152.1
Høye, A. (2018). Bicycle helmets – To wear or not to wear? A meta-analyses of the effects of bicycle helmets on injuries. Accident Analysis & Prevention, 117, 85-97. doi: 10.1016/j.aap.2018.03.026 link
Nelson, N., & McKenzie, L. (2010). Mountain Biking–Related Injuries Treated in Emergency Departments in the United States, 1994-2007. The American Journal Of Sports Medicine, 39(2), 404-409. doi: 10.1177/0363546510383478 link
Sabeti-Aschraf, M. (2014). Overuse Injuries Correlated to the Mountain Bike`s Adjustment: A Prospective Field Study. The Open Sports Sciences Journal, 3(1), 1-6. doi: 10.2174/1875399x010030100001
Swain, T., & McGwin, G. (2016). Yoga-Related Injuries in the United States From 2001 to 2014. Orthopaedic Journal Of Sports Medicine, 4(11), 232596711667170. doi: 10.1177/2325967116671703 link