Rebound Orthopedics & Neurosurgery is the premier choice for expert care designed specifically to address the unique needs of mountain bikers. Our mission is to help you stay on track, so you can keep enjoying your sport without interruption.
Mountain biking provides a wide range of health and fitness benefits, but it also comes with potential risks for injury. Recognizing that every rider has individual needs and goals, we collaborate with specialists who bring deep expertise to support your recovery. Our goal is to provide effective orthopedic care that helps you get back on the trails with confidence.
In the world of sports medicine, the athlete remains the focal point, 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 Rebound Orthopedics & Neurosurgery, our team of board-certified and fellowship-trained specialists is dedicated to treating mountain biking injuries. With extensive expertise in sports medicine, they provide the targeted treatment and rehabilitation needed for a full recovery. Working closely with you, our experts will determine the best approach to relieve your pain or overcome limitations, helping you return to mountain biking in the places you enjoy most.
Our mountain biking specialists at Rebound Orthopedics & Neurosurgery are proud to be known as Mountain Biking Doctors. This elite team of doctors is dedicated to helping you excel on the trails, offering expert advice on injury prevention, performance, and more.
Preparing for Mountain Biking & Preventing Injury
Mountain biking, like any sport, comes with its risks. However, with careful preparation and a focus on safety, the chances of injury can be greatly reduced. Incorporating strength training, conditioning, and targeted stretching into your routine will boost your readiness for each ride. Following expert-recommended workout routines or warm-up programs can further enhance your performance and protection.
The exercises found below are focused on injury prevention and curated by experts at Rebound Orthopedics & Neurosurgery, renowned for our expertise in addressing mountain biking injuries in Oregon and Washington. This comprehensive workout regimen is tailored for peak mountain biking performance. By incorporating these exercises into your routine, you can enhance your riding abilities and take proactive steps toward injury prevention.
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
Participating in 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 experts 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 1-800-REBOUND 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
Who to See
Todd A. Borus, M.D., is an orthopedic surgeon with subspecialty interest in arthritis, joint replacement surgery including anterior hip replacement, knee replacement surgery, and robotic-assisted surgery including Mako Robotic-Arm Assisted Technology. Dr. Borus believes in a multifaceted approach to patient care, including a thorough understanding of the patient’s needs, use of modern diagnostic modalities, treatment with appropriate conservative measures, and advanced surgical reconstructive techniques when indicated. This approach requires expert knowledge…
Wendy Chang, M.D., Ph.D., is a neurosurgeon who specializes in treating disorders of the spine and brain. After graduating from Yale University, she obtained her medical degree from Duke University School of Medicine. She then completed an internship and residency in neurologic surgery at the Mayo Clinic. Dr. Chang believes in treating each patient the way she would want her own family to be treated. Her goal is to provide each patient with a thorough and thoughtful evaluation and, if surgery is required, to achieve the best possible care…
Jim Chesnutt, M.D., is a sports medicine physician specializing in the evaluation and management of injuries in youth and athletes of all ages. Dr. Chesnutt is board-certified in Family Medicine and the specialty of Sports Medicine since 1997. His practice is focused exclusively on sports medicine and the non-operative care of fractures and musculoskeletal injuries, including concussions and ultrasound-guided evaluations and injections. Dr. Chesnutt is currently a team physician for the Portland Trail Blazers and previously for the Portland…
Edward H. Coale, Jr., M.D., is an orthopedist with subspecialty training in hand and wrist surgery. His goal for every patient is to provide the highest level of care in order to restore function and relieve pain in the hand and wrist. He has a strong interest in basilar thumb arthritis and carpal tunnel syndrome. He also enjoys tennis, golf, windsurfing, and blues guitar in his off hours.
Dr. Coale has conducted and presented nationally recognized research on arthritis at the base of the thumb. This research has helped to validate and add to current state-…
Jerod A. Cottrill, D.O., is board-certified in physical medicine and rehabilitation with fellowship training in interventional spine and sports medicine. His specialties include nonoperative sports and musculoskeletal medicine, minimally invasive spine procedures, electrodiagnosis, and musculoskeletal ultrasound (diagnostic and for injection guidance). He offers a comprehensive treatment approach, evaluating the musculoskeletal biomechanics and coordinating rehabilitation medicine, combined with minimally invasive spine or ultrasound-guided joint procedures if…
Dr. Jay Crary is an orthopedic surgeon who specializes in problems of the foot and ankle including total ankle replacement as well as general orthopedics. He does all aspects of operative and nonoperative care including bunions. His interests include sports medicine and arthroscopy, arthritis, tendonitis, deformity correction, and trauma. His goal is to help patients improve the quality of their lives through education and appropriate interventions. In his free time, Dr. Crary enjoys hiking, skiing, and traveling with his family.
Dr. Crary is available…
Dr. DaSilva is an orthopedic surgeon subspecializing in sports injuries and arthritic conditions of the knee and shoulder, including ACL reconstruction and total knee replacement. Dr. DaSilva believes in joint preservation and has expertise in minimally invasive surgery, cartilage repair, cartilage restoration, cartilage and meniscal transplantation, osteotomies, and ligament reconstruction. Dr. DaSilva also has an interest in hip arthroscopy.
Dr. DaSilva grew up in the Pacific Northwest on Vancouver Island. He attended Trinity Western University in…
Evan D. Ellis, M.D., is a board-certified orthopedic surgeon with subspecialty interest in knee, shoulder, sports medicine, cartilage repair, and ACL reconstruction. He routinely performs the most up-to-date surgical procedures. He has specific interest in arthroscopic reconstruction of the shoulder and knee, including ligament repair and reconstruction, cartilage repair and restoration, rotator cuff repair and shoulder stabilization, and joint replacement of the knee and shoulder. Additionally, he is well adept at both conservative and operative treatments of…
M. Robson Fraser, M.D., is an orthopedic surgeon with subspecialty training in the treatment of hip and knee arthritis including anterior hip replacement and robotic-assisted surgery using Mako Robotic-Arm Assisted Technology. His specific interests include cartilage restoration procedures, partial knee replacement, total hip replacements, total knee replacements, and revision joint replacement. Dr. Fraser strives to provide a personalized treatment plan for every patient, with the shared goal of returning all patients to a high level of function. He believes…
Gregory D. Gramstad, M.D., is an orthopedic surgeon with fellowship training in shoulder and elbow surgery. He offers minimally invasive treatments for rotator cuff disease including rotator cuff repair, shoulder instability, frozen shoulder, and elbow arthritis. In addition, he specializes in total shoulder replacement and elbow replacement surgery and reconstruction for trauma.
His primary goal will be to treat you as he would treat a friend, with prompt attention, a caring ear, and thoughtful advice. He strives to recognize the unique nature of each…
Dr. David Impastato is board-certified in physical medicine and rehabilitation with fellowship training in interventional spine. His areas of expertise include epidural steroid injections, facet injections, radiofrequency nerve ablation, joint injections, spinal cord stimulation, and electrodiagnostics.
Originally from New Orleans, his undergraduate studies kept him close to home, and he graduated summa cum laude with a Bachelor of Science degree in biological science from Louisiana State University in Baton Rouge. Next, Dr. Impastato earned his…
Dr. Benjamin Jacobs is an orthopedic surgeon who subspecializes in the hand and upper extremity surgery. He treats disorders involving bones, tendons, nerves, and blood vessels of the upper extremity in addition to general orthopedics. He is trained in fracture management, reconstruction, and microvascular and nerve surgery of the hand, arm, and elbow as well as carpal tunnel syndrome. Dr. Jacobs also uses the most current treatment option of an injection of an enzyme called collagenase for Dupuytren's contracture. He is a member of the American Academy of…
John P. Kafrouni, M.D., is a board-certified specialist in Physical Medicine and Rehabilitation providing comprehensive care of spinal, sports, and neuromuscular disorders with extensive experience in spinal cord injury. Dr. Kafrouni's interests include minimally invasive and ultrasound-guided orthobiologic/regenerative techniques to address spinal, joint, and extremity pain, electrodiagnosis, and diagnostic musculoskeletal ultrasound electrodiagnosis. He is subspecialty board-certified in Sports Medicine with special qualification in ultrasound.
He…
Kevin M. Kahn, M.D., is a board-certified orthopedic surgeon with a subspecialty interest in orthopedic trauma. He completed two fellowships, which provided him with advanced training in the surgical care and management of complex fractures and injuries to the musculoskeletal system. He believes strongly in a team-oriented approach to the care of trauma patients at PeaceHealth Southwest Medical Center and works closely with general surgeons, plastic surgeons, neurosurgeons, occupational and physical therapists, trauma case managers, and other medical specialists to…
Karl N. Kaluza, D.O., is a nonsurgical sports medicine and family medicine physician. He is the team primary care physician for the Portland Trail Blazers and served the same role for the Portland Timbers for six years starting in their inaugural season in the MLS in 2010. Dr. Kaluza believes in finding and treating the cause of a problem instead of taking medication to relieve the symptoms and that preventing problems is preferable to treating them after they occur. He uses the latest in medical technology, imaging, and laboratory testing but believes the most…
Deven Karvelas, M.D., is board-certified in physical medicine and rehabilitation with subspecialty fellowship training in interventional spine and musculoskeletal ultrasound. Prior to beginning his medical training, he practiced as a massage therapist and yoga teacher. He specializes in the management of spine (both neck and back) and other musculoskeletal disorders. He encourages his patients to be engaged with him in developing a comprehensive, active, and patient-centered treatment plan. To do this, he utilizes patient education and coordinated rehabilitation…
Dr. Nicolas Karvelas is a physician double-board-certified in interventional pain medicine and physical medicine and rehabilitation. He graduated with honors from the University of California, Davis, with a degree in exercise biology. He then continued on at UC Davis for completion of his medical school and residency training as well as his fellowship training.
Dr. Karvelas’s passions and specific interests in medicine include spine procedures, neurostimulation interventions (including spinal cord stimulation), and musculoskeletal medicine. He performs…
Hoang N. Le, M.D., completed his training in general neurosurgery at The University of Chicago with proficiencies in both spinal and cranial surgeries. In addition, he finished fellowship training in minimally invasive and complex reconstructive spinal and peripheral nerve surgery at Stanford University. He is knowledgeable in all aspects of spinal instrumentation and is capable of treating all spinal disorders. Dr. Le uses cutting-edge minimally invasive techniques to treat both spinal and cranial disorders and believes in a cosmetic closure for all of…
Jesse McCarron, M.D., is an orthopedic surgeon who specializes in the diagnosis, management, and treatment of the entire spectrum of shoulder and elbow problems, including rotator cuff repair and total shoulder replacement. He grew up in Portland but has lived and trained at world-class institutions across the country. After completing a fellowship in shoulder and elbow surgery in 2007 at the Cleveland Clinic, he stayed on as faculty there for three years. In 2010, he returned with his family to Portland, where he took a position at the Portland VA…
Ashok Modha, M.D., F.R.C.S.C., is a board-certified neurosurgeon with fellowship training in neuro-oncological neurosurgery. After completing his residency in Ottawa, Canada, Dr. Modha spent a year at the Memorial Sloan Kettering Cancer Center, one of our nation’s preeminent cancer training and research centers. He developed expertise in excising brain and spinal cord tumors, and his training included brain tumor resection with the assistance of brain mapping. Dr. Modha was exposed to the latest brain tumor research while he gained intensive experience in treating…
Dr. Douglas Musgrave is a hand surgeon who specializes in disorders of the hands, wrists, and arms, including carpal tunnel syndrome. He treats both children and adults with congenital, acquired, or trauma-related problems. He is a fellow of both the American Academy of Orthopaedic Surgeons (AAOS) and the American Society for Surgery of the Hand (ASSH), having earned an additional Subspecialty Certificate in Surgery of the Hand. Dr. Musgrave has conducted research involving bone regeneration, biomechanics, and clinical results, authoring over 25 articles and…
Wael Musleh, M.D., Ph.D., a board-certified neurosurgeon, completed his neurosurgical residency at The University of Chicago where he was trained under the guidance of Richard Fessler, M.D., Ph.D., in the latest minimally invasive spine surgical techniques for the treatment of various spinal disorders and tumors. In addition, he is well trained in cranial pathology (including vascular abnormalities and tumors) using microsurgical and endoscopic techniques. He completed a complex spine oncology fellowship at the James Cancer Center/The Ohio State University…
Andrew Nemecek, M.D., is a board-certified neurosurgeon who specializes in treating disorders of the spine. He has extensive experience in the surgical treatment of complex spinal disorders such as scoliosis, tumors, and trauma as well as common problems such as herniated discs, sciatica, and lumbar stenosis. Dr. Nemecek believes in a collaborative approach to the care of patients with neck or back pain and tailors specific treatment plans utilizing exercise, therapy, injections, and surgery when appropriate to ensure the best possible outcome for…
Alan P. Newman, M.D., is an orthopedic doctor with subspecialty training in knees and sports medicine. Dr. Newman has been involved in sports medicine from youth through university levels, including research, teaching, team coverage, and the treatment of musculoskeletal injuries. He strives to blend the newest and best medical technologies with the traditions of caring and concern for the individual patient. Dr. Newman emphasizes communication and patient education, believing that a well-informed patient can better choose between various options as well…
Dr. Olson is a board-certified neurologist with fellowship training in clinical neurophysiology and clinical medical ethics.
His current focus is on electrodiagnostic studies (NCV/EMG) for the diagnosis of nerve and muscle disorders. As an experienced general neurologist, he enjoys treating patients with neuromuscular conditions, movement disorders, stroke, multiple sclerosis, seizures, and headaches, among other conditions.
In his free time, he enjoys playing guitar poorly, reading, jogging, and watching sports, particularly involving the…
Brian Ragel, M.D., is a board-certified neurosurgeon who specializes in treating disorders of the brain and spine. He has clinical interest in primary brain tumors, metastatic spine disease, and minimally invasive approaches to the spine including spinal cord stimulation.
Dr. Ragel completed his undergraduate degree at Oregon State University and medical school at Oregon Health and Science University (OHSU). He then did a neurosurgical residency at University of Utah Health in Salt Lake City with an enfolded neuro-oncology research fellowship…
Dr. Don Roberts is an orthopedic surgeon subspecializing in disorders of the knee and sports medicine, including total knee replacement. Dr. Roberts has extensive experience in knee arthroscopy, including arthroscopic reconstruction of the anterior cruciate ligament, arthroscopic meniscal repair, meniscectomy, and management of disorders of articular cartilage. Dr. Roberts is interested in minimally invasive procedures and was one of the first doctors in the Northwest to perform MAKOplasty, a robotic-assisted partial knee resurfacing procedure.
In addition…
Dr. Heather Roberts is a fellowship-trained orthopedic surgeon with a special interest in hip and knee replacement and revision. Her approach to providing care is patient-centered and accompanied by the latest techniques and technology in orthopedics. By building trust with her patients and efficiently communicating with them about their needs, she is able to help them return to their lifestyles and the activities that are most important to them.
Through her advanced knowledge and training, Dr. Roberts assesses, diagnoses, and treats her patients’ orthopedic…
Dr. Joshua Roehrich is a board-certified orthopedic surgeon with fellowship training in sports medicine and arthroscopy. He has extensive experience with knee and shoulder arthroscopy, shoulder replacements, and fracture care.
Dr. Roehrich went to the University of Wisconsin–Madison, where he earned a Bachelor of Science degree in molecular biology. He then earned his Doctor of Medicine degree from Drexel University College of Medicine in Philadelphia, Pennsylvania, before attending the University of Cincinnati for his orthopedic surgery residency. He…
C. Luke Rust, M.D., is an orthopedic surgeon with subspecialty training in problems of the foot and ankle. He enjoys treating a wide range of conditions, including both the acute and chronic results of sports injuries, arthritis, bunions, deformities, and trauma in both adults and children, as well as total ankle replacement. He believes in a personalized approach to each patient, utilizing conservative as well as operative treatment.
Dr. Rust is a native of the Northwest and grew up north of Seattle in Mount Vernon, Washington. He went to Stanford…
George Shanno, M.D., is a neurosurgeon who is fellowship-trained in endovascular and cerebrovascular neurosurgery. Committed to treating each patient as he would want to be treated, Dr. Shanno uses his expertise in state-of-the-art neurosurgical techniques to ensure each patient receives the best possible care. He is able to treat many cerebrovascular disorders without open surgery, placing the patient at less risk and affording a quicker recovery.
In his free, time Dr. Shanno enjoys gardening and traveling as well as various outdoor activities.
Dr.…
Stephen R. Southerland, M.D., F.R.C.S.C., is an orthopedic surgeon with a subspecialty interest in joint replacement including total knee replacement, total hip replacement, and anterior hip replacement as well as sports medicine. He believes that the primary goal of treatment is an early return to function and emphasizes prompt diagnosis, timely surgical intervention, and patient education.
Dr. Southerland is an avid windsurfer, snowboarder, and cyclist.
Dr. Southerland sees patients seeking hip, knee, and sports-related care as well as joint…
Anthony S. Wei, M.D., is an orthopedic surgeon who treats disorders affecting the shoulder and elbow, including sports and traumatic injuries, rotator cuff repair, total shoulder replacement, degenerative disorders, and conditions associated with overuse. He is fellowship-trained in shoulder and elbow surgery and sports medicine. Dr. Wei has experience working with professional sports teams, including the Los Angeles Lakers, Los Angeles Kings, and Los Angeles Dodgers. He has also been the team physician for Loyola Marymount University in Los Angeles. Dr.…
Kirk L. Wong, M.D., is an orthopedic surgeon who specializes in upper extremity problems, including problems involving the hand, wrist, and elbow, including carpal tunnel syndrome. He also is skilled in microsurgery as well as the most current treatment option of an injection of an enzyme called collagenase for Dupuytren's contracture. Dr. Wong places a strong emphasis on working with each patient to develop an individualized approach to promote the best possible level of recovery and function. In his free time, Dr. Wong enjoys spending time with his family,…
Comprehensive Care for Mountain Bikers
Your comfort and well-being are our highest priorities. At Rebound Orthopedics & Neurosurgery, our team of specialists in mountain biking injuries is dedicated to providing exceptional care with a compassionate touch. We collaborate with you, considering all the factors that make your situation unique, to create a personalized treatment plan tailored to your injury or condition. Our approach includes a full spectrum of services—from education and rehabilitation to medical and surgical care—delivering a holistic experience that empowers you to thrive in every pursuit.
Our highly trained and experienced doctors always prioritize conservative, nonsurgical treatment options before considering surgery. When surgery becomes necessary, our doctors have the necessary expertise in the latest minimally invasive techniques, guaranteeing the safest, quickest, and most effective recovery and the best overall experience.
Common Mountain Biking Treatments
For each mountain biker under our care, we deliver individualized care programs that cater to their unique needs. Explore the following list for an overview of typical treatments provided by our specialists in mountain biking injuries.
To learn more about any of these treatments, click on the links provided.
We understand that injuries can occur when you least expect them, and our doctors and staff are proud to offer our Rapid Access Clinic. If you are suffering from an acute orthopedic injury you can be seen Monday – Friday at our Rapid Access Clinic in Vancouver, Portland, and Lake Oswego.
Call us at 1-800-REBOUND to schedule an appointment today or use the button below to learn more.