Is That Ache Just a Niggle… or the Start of Something Worse?

With the MTB season in full swing, injuries are starting to roll in.

Lately, I’ve been working with riders managing:

• A high ankle sprain (2–4 weeks out from trail-ready)

• A broken finger (recently back on the bike)

• Chronic back nerve impingement (now riding at ~95% send-ability)

• An ACL tear awaiting surgery

• Ongoing recovery from a motor vehicle accident (affecting shoulders, knees, hips)

But alongside the “obvious” injuries—the ones that stop riders in their tracks—there’s another group of issues creeping in:

The niggles.The little things.The aches, tight spots, and minor annoyances that don’t quite stop you from riding… yet.

Some of these I hear about early. Others I don’t hear about until they’ve already turned into a full-blown injury.

How Do You Know If It’s Serious?

Here’s the question I get all the time:

“How do I know if this ache is just normal in-season fatigue… or something I need to worry about?”

There’s no one-size-fits-all answer—but there are some patterns I watch for. Here are a few red flags I use to help athletes figure it out:

1. The pain is getting worse over time.

If something’s gone from a minor annoyance to something you’re avoiding or compensating around, that’s not just DOMS.

2. You feel it outside of biking.

If pain sticks around during day-to-day life or interrupts your sleep, it likely needs attention.

3. It’s changing how you ride.

Are you adjusting your pedal stroke, avoiding certain trails, or holding back on descents? That’s your body trying to protect something.

4. You’re spending more time just trying to feel “rideable.”

When warm-ups get longer and longer, or recovery takes more effort than usual, your body’s asking for help.

5. Your gut says something’s not right.

Most experienced riders can tell when something is off. The key is to listen—before it becomes a bigger issue.

The MTB Body Takes a Beating—But It Can Be Trained to Handle It

Mountain biking is demanding. That’s part of what makes it awesome—but it also means your body needs to be able to handle unpredictability.

The way I work with riders—whether they’re dealing with a fresh injury or trying to prevent one—follows a reliable, time-tested system:

1. Restore pain-free range of motion

2. Rebuild trustworthy movement patterns

3. Apply load to build tissue tolerance and reinforce those patterns

4. Layer in the specific demands of mountain biking

5. Train for the unexpected—not just the ideal

Because it’s not just about bunny hopping, braking hard, or landing clean.It’s about being resilient enough for the awkward pedal dab, the missed line, or the sketchy compression that wasn’t in the plan.

Often, a simeple tweak from a knowledageble coac is all it takes to clean up your discomfort

When You Catch It Early, Rehab Is Simple

Your body gives you signals for a reason. If you catch a movement issue or discomfort early, rehab can be quick, effective, and relatively easy.

Step one—restoring pain-free range of motion—can often be handled in a single session or a few targeted drills. But ignore it for too long, and you start stacking on compensations, stiffness, and chronic tension. That’s when things get harder to unwind.

So if something’s whispering at you—even slightly—don’t wait for it to start yelling.

Not Sure If You’re Dealing With a Real Injury or Just a Seasoned Rider’s Ache?

Let’s find out.

I work with mountain bikers of all levels to keep them riding strong, pain-free, and confidently. Whether you need a proper return-to-ride plan or just want a professional set of eyes on something before it escalates, I’ve got you.

👉 Reach out here to book a free check-in or learn about my coaching options.Let’s make sure you don’t miss a single ride more than you have to.

Stay ahead of that next niggle,

Alex