Mountain Bike Injuries & How We Can Help

Mountain biking is a way of life for many in the Jackson Hole area.  It invokes a sense of adventure and sparks the adrenaline rush that we junkies all seek.  For many of us, this includes pushing our body and comfort level to the max, exposing us to the risk of injury. 

Let’s take a look at the common injuries associated with this great summertime sport.

1. Skin and soft tissue injuries are very common.  This includes everything from lacerations to sunburn.  Wearing the proper gear and a high SPF sunscreen does well to prevent exposure.

2. Traumatic injuries are also a risk.  Upper extremities injuries are more common; however, serious traumatic injuries can also involve the head, neck and spine.  Please get yourself checked out at the ER or by a trauma specialist if needed!  If you’ve been checked out at and cleared at the ER and still have lasting pain,  or maybe you didn’t bother at the time but might need some attention now, we can check for post-concussion symptoms and physical injuries.   As primary sports physicians, we can treat and refer as necessary to help you recover from injuries including concussions and whiplash.  

3. Chronic/Overuse injuries happen frequently when we are addicted to a sport.  On average, a mountain biker on an moderate trail will rotate the pedal around 5,000 times per hour!  Pedaling is almost exclusively a sagittal plane motion (forwards and backwards) .  Any kind of motion dysfunction in the lower extremity leading to motion in another plane (eg. lateral motion)  will increase susceptibility to chronic/overuse injury.  This could be a muscular imbalance, motion dysfunction or postural issue leading to knee pain, tendinopathies, foot pain, neck and shoulders issues, peripheral neuropathies and low back pain.

The doctors at JH Backcountry Health excel in identifying and correcting these dysfunctions.  We use functional motion analysis techniques to identify aberrant patterns and then correct using active release techniques, stretches, chiropractic adjustments and exercise prescriptions.  

As it reads on our home page, our mission is to provide the citizens of Jackson, WY and visitors to the area a means of maintaining their incredible active lifestyle. The proverbial “Go Big” no longer has to be followed by “or Go Home”.  Schedule an appointment today.  Let us help you continue to enjoy your adrenaline addiction!

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Why you need Vitamin D

Vitamin D is quite possibly one of the most important vitamins required for human health.  The best source of Vitamin D is direct sunlight exposure.  Other dietary sources include cod liver oil, salmon, mackerel, sardines and tuna.  Milk that is fortified with D (as well as milk products) supply a smaller amount of D.  It is recommended by nutrition experts that both children and adults consume between 800 – 1000 IU of vitamin D per day, especially in places direct sunlight exposure is limited (like Jackson, WY in during the winter months).  At JH Backcountry Health, we carefully select our supplements from reputable sources.  If you are in need of Vitamin D, we have your back!

Some important functions of Vitamin D:
  • Prevent bone fractures
  • Prevent falls in older people and osteoporosis
  • Reduce the risk of cancer, especially colon cancer, prostate cancer, and breast cancer
  • Reduce the risk of diabetes, especially in young people and in those living in high altitude
  • Protect against heart disease, including high blood pressure and heart failure
  • Reduce your risk for multiple sclerosis
  • Improve your mood
  • Improve your lung function.

 Source: https://www.mdmag.com/journals/internal-medicine-world-report/2007/2007-08/2007-08_47

LCHF New York Style Cheese Cake

Ingredients:

  • Around 1 cup finely chopped almonds (crust)
  • 4, 8 ounce packages of cream cheese
  • 1 cup butter
  • ½ cup heavy whipping cream
  • 1 ½ cups sour cream
  • ¾ cup Xylitol
  • 1/8 cup coconut flour
  • 1/8 cup lemon juice
  • 1 teaspoon vanilla extract.
  • 6 eggs

Directions:

  1. Allow ingredients to reach room temperature. Pre-heat oven to 375 degrees.  Wrap a 12” spring form pan with aluminum foil (prevent drips while baking). Butter the inside of the pan and layer the finely chopped almonds on the bottom.
  2. Mix cream cheese with the butter until a smooth consistency. Add xylitol and coconut flour, mixing thoroughly.  Add lemon juice and vanilla extract slowly, mixing thoroughly.  Beat in eggs one at a time, making sure each is mixed thoroughly before adding the next.
  3. Pour batter into pan and place on center rack of oven. Add small container of water to oven to increase humidity and prevent cracking.  Baking takes around 60-70 mins (top of cake should level and turn a light brown).
  4. Allow cake to cool in oven w/ door cracked for around 1 hour after baking. Move to refrigerator and cool completely before attempting to serve.