BMX TODAY
July 2006



Staying Strong in BMX
Most athletes understand the importance of training in their sport. Practice and more practice is the only way they're going to stay competitive. Most also recognize the benefit of staying physically strong, but what many athletes may not realize is the importance of balanced strength training with a particular emphasis on the areas most exerted in their sport and in their position. Just as the strain placed on particular areas of the BMX athlete's body affects the type of treatment and rehabilitation we'll use when injury to one of those areas occurs, the way the athlete trains and conditions his body should be specific to these areas as well. In BMX, the primary areas impacted include the knee, shoulder, and back.

The power required of legs in the sport of BMX is tremendous-second only to the arms and shoulder navigating the terrain and steering the power. Often forgotten is the back, which is impacted by the force of the starts. By keeping opposing muscle groups in these areas strong the risk of injury is greatly reduced. Equally strong quadriceps and hamstrings help protect the knees. And equally strong biceps and triceps as well as the surrounding deltoid, pecs, trapezious and muscles of the rotator cuff reduce the risk of injury to any one of these areas. Plus, a strong core (abdominal muscles) is critical to protecting the back.

When there is not a balance of strength in opposing and surrounding muscle groups vulnerability is created. The injury could begin as a strain in a weaker muscle, or a ligament tear, that disrupts balance and causes a fall resulting in a more serious fracture. I can't emphasize enough how important proper muscle conditioning and strength training is in both avoiding preventable injury and recovering quickly when an unavoidable accident occurs.

Addressing a Common BMX Injury
Among one of the most common BMX injuries I see is a fractured clavicle. I once felt that the vast majority of fractured clavicles should be treated nonsurgically with any residual bump serving as a rider's "mark of honor", however, today we address it more aggressively. For a BMX athlete, equal distribution on the bike is as essential as the balanced strength of his key muscle groups. If a serious clavicular fracture is not repaired with the right procedure, the athlete risks losing length on one atm and, in turn, optimal shoulder and arm function on one side. This compromises the entire upper body and overall performance.

The biology of the clavicle is different from all of the other long bones and enables it to heal more rapidly and reliably. We assist in this healing of less severe fractures by putting the athlete in a sling for the first five to seven days. They can then begin moving their shoulder, working towards trying to lift it over their head and improve their range of motion. The disturbing clicking sounds, some very pronounced, generally persist for about a month. They are normal and will not affect the exercises or recovery.

At four weeks or when the clicking sounds subside, they can begin lifting lightweight objects such as a soda can to build strength. Heavier weights can be added as comfort allows. Younger patients are back at their sport by six weeks, while older patients require more time (usually three months).

It is important to understand that the clinical healing will generally occur in advance of the x-ray healing and surgery is not always necessary. The x-ray will eventually match clinical results, although a bump will always remain-surgery or not. Surgical treatment exchanges a bump for a scar, provided no complications occur.

In an elite or professional athlete, or where there is a severe displacement of the fracture, i.e. threatening to poke through the skin, or multiple fractures in the extremity, nerve injury, multiple rib fractures or a fracture close to the end of the clavicle, surgical treatment is performed with a pre-contoured and locked plate and screws. To learn more, go to www.sandersclinic.net.

About Dr. Mark Sanders and the Sanders Clinic for Orthopaedic Surgery and Sports Medicine

Known as the MX doctor, Dr. Mark Sanders is an orthopaedic surgeon and sports medicine doctor with over 20 years of experience-who has helped both MX and BMX professionals get back in the race with his unconventional approach to injuries and accelerated rehabilitation programs.

Dr. Sanders is an athlete and physician who has been on both sides of an injury. He understands the passion for the sport that drives today's young athlete and weekend warrior alike, which is why he spends much of his time talking about the essential role balanced strength training and proper nutrition play in preventing injury-as well as in a rapid recovery when they do occur.

He and his certified fitness trainers know an athlete isn't going to let an injury keep him from his sport, so he provides treatment options and strengthening programs designed to keep them strong and in the race-which is why athletes from across the United States seek treatment at Sanders Clinic.

Dr. Sanders is the moderator for a number of health and fitness forums and has been listed among H Texas Magazine's Tops Docs for the past two years. He was recently featured in the 2006 edition of Medicine Men of Texas-a book spotlighting outstanding physicians and the impact their work has had on patients.

Our Mission
By applying wisdom before technology, it is the mission of the Sanders Clinic to help patients understand that maintaining a strong and healthy body is the best way to not only avoid serious injury but also recover quickly when one does occur. We take the least invasive approach first. And when surgery is required, a healthy plan to strengthen both the psychological and physical structure is begun before it is scheduled because we understand the important role that both play in a rapid recovery.

The rapid return of athletes to their sport is just part of our goal. We do everything to ensure that our patients live the highest quality of life possible.

Send any questions to bmxtoday@nbl.org and get advice from the Jackal's personal orthopedic surgeon, one of the country's best.