Emergency Measures for Cycling Crashes
Typical low-speed slide: A racer, realizing he has turned too sharply and can't steer around a flagpole, lets the bike lean over, grips the rear brake, and then steers the bike completely under control onto the grass. Caution against fractures: You can fully extend your hands to prevent wrist or collarbone injuries upon impact, but make sure to keep your fists clenched and elbows bent. Never try to break your fall with straight arms.
Typical somersault roll: "HighSiding" refers to being thrown over the top of your bike during a turn. This rider bends his arms and shoulders upon hitting the ground, then tumbles over as the bike flies over his head, continuing to roll until he’s clear of danger.
When you hit an obstacle at high speed, your mind instantly goes into slow-motion mode. The terror intensifies as bike after bike seems to fly over you, the creaking of parts amplifying the fear, and every bone in your body seems to rattle on impact—this fear is all too real. It makes you wonder: can you prepare for a crash? Can practicing simple crash techniques reduce risk? While mountain biking often ends in dramatic falls, if we all carefully learn how to reduce the impact force when hitting the ground at speed or how to land softly from height, we can lower injury risks. Here are several techniques that we’ve tested and proven effective.
Technique 1: Go Down with Your Bike
In most cases, it's best to stay on the bike as long as possible because the bicycle doesn’t feel pain and is easier to repair than your body. Use the bike as your first line of defense to block trees, rocks, and other bikes. Anything the bike hits will help slow your roll, and if the crash is controlled rather than abandoned, injuries are usually less severe.
Technique 2: Use Inertia Principles
It’s always impressive when BMX riders leap into the air, toss their bikes aside, and strike cool poses. But in a crash, it’s bad enough to hit the ground face-first—letting your falling bike smash into your face afterward is a nightmare. So if you can’t land safely or are about to flip over the handlebars, push the bike away.
What if you’re about to go off a cliff’s edge? Think fast and push your bike over the edge—the reaction will propel your body back onto the trail. It’s an extreme last resort, but quick thinking and physics can save your life.
Technique 3: Slide on Your Side
When you can't stop the bike, lock the rear wheel and steer to knock the bike sideways, causing it to slide out. Drag your inside foot on the ground to stabilize yourself. Control the handlebars to guide the bike’s slide and intentionally keep the bike low and sideways to avoid flipping over the handlebars or tumbling down a slope. Practice this on flat, hard dirt. As the bike slides beneath you, maintain handlebar control and try using your inside foot to bring the slide to a stop.
Technique 4: Perform a Shoulder Roll
Find a soft mat or sandpit, dive forward headfirst, roll off one shoulder, and stop with your hands. After the first roll, shift your weight to one side and bend your arms until you come to a halt. Start by practicing slow-motion dives in a stationary position, and once mastered, this skill could save your life during a high-speed crash.
Technique 5: Clench Your Fists to Protect Your Wrists
The bones in your wrists are some of the most vital—and vulnerable—parts when mountain biking. They’re also among the hardest to treat if injured. Falling with open palms can cause your wrists to hyperextend backward, damaging those delicate bones. So when you hit the ground, keep your fists clenched to protect both your wrists and the skin on your palms. Ideally, this reaction becomes automatic during a shoulder roll.
Technique 6: Shield Your Collarbones from Fracture
Your collarbones can’t handle compressive force. Essentially, they’re like cables preventing your shoulders from collapsing. If you straighten your arms fully to stop a fall, you’ll risk breaking your collarbone. Your arms will transfer the impact force to these tiny bones, which can snap like a breadstick under pressure. Then you’ll end up in the hospital, paying a lot only to find out collarbone fractures heal on their own—but not without leaving a noticeable bump on your shoulder. To avoid this, revisit Technique 4 and practice shoulder rolls regularly.
Technique 7: Stay Cautious Above All
Want to get injured? Try taking your feet off the pedals on a steep climb, hooking them over the top tube, and when you hit a tree, your body will spin around the handlebars while your feet flail, knocking your bike into the back of your head. When sliding uncontrollably downhill, grip both brakes, unclip one pedal (preferably the uphill side), and shift your weight back off the saddle. That way, you can safely jump off the bike or tilt it to perform a low slide until you’re safe.