Dialing In Your Body for the Trail
Self-care strategies to keep you riding
faster
stronger
PAIN-FREE
Common Trail Complaints
Whether you're railing berms or grinding climbs, these nagging issues can kill your stoke. Let's break down what's happening and how to fix it.
Neck Pain
That aggressive race position, looking ahead on descents over hours takes a toll
Low Back Pain
Rough terrain, seated climbing, poor spinal mobility, weak and core can lock up your spine
Hip & Knee Pain
Repetitive pedaling with poor hip and low back mobility adds up fast
Hand Issues
Numbness and weak grip from constant trail chatter
Neck Pain: Loosen Up Before You Send It
Your neck takes a beating on technical trails. Between scanning lines ahead and bracing through rough sections, those muscles get tight fast. Regular stretching keeps your head in the game.
Two moves to add to your routine:
Chin tucks:
Pull your head straight back while lying on your back like you're making a double chin. Hold for 25 seconds, repeat 3 times add 5 seconds each day until you are able to do 1 min.
Wall neck planks:
Press your forehead against a wall and hold for 20-30 seconds twice. Build endurance in those stabilizers.
VIDEO DEMOSTRATION
Low Back Pain: Get Your Spine Moving
A locked-up lower back kills your ability to absorb hits and flow with the trail. Spinal mobility work is your secret weapon for staying loose and riding strong.
Knee Wipers
Lie on your back, knees bent. Drop both knees side to side slowly. Loosens up rotation.
Child's Pose Thread the Needle
From child's pose, thread one arm under your body. Opens up thoracic spine and shoulders.
Prone Press-Up
Lie face down, press upper body up while keeping hips down. Extension work for the win.
Hip Hinge
Stand and bend at the hips, keeping your back flat. Master this pattern for better riding posture.
VIDEO DEMOSTRATION
Hip & Knee Pain: Unlock Your Lower Body
Tight hips mess with your pedal stroke and make it harder to move around on the bike. Knee and hip pain often follows when compensation patterns kick in.
1
Mermaid Stretch
Sit with legs to one side, reach arm overhead and lean away. Opens up the entire side body and hip flexors. Hold 30 seconds each side.
2
Lunge Stretch
Get into a deep lunge position, drive hips forward. Feel it in your hip flexor. This counters all that time in the saddle. Hold 30-45 seconds.
3
Hip Hinge (Again!)
This movement pattern shows up everywhere. Practice it standing to build awareness and strength in the posterior chain.
VIDEO DEMOSTRATION
Grip Solutions: Dial In Your Cockpit & Strength
Change your contact points
Swap to ergonomic grips that support your palms through larger surface area spreading out the pressure. Try wider diameter or grips with flared ends. Small changes make a huge difference in pressure distribution.
Build grip endurance
Grab a box of sand or rice and work your hands through it for 5-10 minutes daily. Or pick up grip strengtheners from Amazon. Stronger hands = better blood flow = less numbness.
Consider seeing a PT
If changing grips and building strength doesn't help, a physical therapist can identify exactly which nerve is involved and prescribe specific nerve glides – targeted movements that help nerves slide smoothly through tight areas.
Hand Numbness & Grip Issues: The Real Story
Losing feeling in your hands or noticing your grip fades mid-ride? You're likely dealing with nerve compression from constant pressure and vibration through the bars.
What's happening:
The ulnar nerve (pinky/ring finger) and median nerve (thumb/index/middle) run through tight spots in your wrist and elbow. Trail chatter and death-gripping the bars compress these nerves resulting in theses symptoms.
The fix isn't always straightforward – you might need to dial in multiple things.
Keep Yourself Trail-Ready
Your bike gets regular maintenance – your body deserves the same attention. These exercises aren't one-and-done fixes. Make them part of your routine, stay consistent, and you'll spend more time shredding and less time sidelined.

Pro tip: Listen to your body. If pain persists or gets worse, don't push through it. See a healthcare provider who understands mountain biking demands.
Thank You for Your Time and Attention

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