Ride Hard, Recover Smarter: 7 Injury Prevention Tips for BMX Racers

Written By Robin McDaniel

BMX racing is adrenaline, speed, and precision—all of which put unique stress on your body. The right preparation can keep you riding strong and out of the clinic. Here are essential tips to prevent common injuries and stay race-ready.

1. Warm Up Like a Pro

A cold start increases your risk of strains and crashes. Spend 5–8 minutes before every ride on:

  • 2–3 min light jog or easy pedaling to get your heart rate up

  • Leg swings and hip circles (10 each side) for hip mobility

  • Arm circles and shoulder rolls to loosen your upper body

  • 2–3 practice starts or sprints to fire your nervous system

2. Protect Your Head

  • Always wear a certified, properly fitted helmet

  • Replace helmets after any significant impact

  • Know concussion red flags—headache, dizziness, confusion—and sit out if in doubt

  • If you have positional dizziness, it is possible you have Benign Paroxysmal Positional Vertigo (BPPV). This is usually a very quick 1-3 session treatment and the sooner you reach out to a vestibular PT the better!

3. Guard Your Wrists and Shoulders

  • Practice controlled falls. Tuck and roll rather than stiff-arming

  • Strengthen shoulders, wrists, and forearms with light resistance or bands

  • Double-check bike setup (bar width, brake reach) for comfortable handling

4. Keep Knees and Hips Stable

  • Incorporate single-leg squats, step-downs, and bridges into your off-bike training

  • Land with soft knees, not locked legs, on jumps

  • Mix sprints with mobility work to reduce overuse

5. Care for Your Forearms and Grip

  • Use padded gloves and inspect grips for wear

  • Stretch your forearms pre- and post-ride

  • Try wrist curls and rubber-band finger extensions to build resilience

6. Support Your Back and Core

  • Add planks, side planks, and glute bridges to your routine

  • Adjust saddle height and tilt for comfort and power transfer

  • Stand out of the saddle occasionally on straights to relieve pressure

7. Know When to See a PT

Don’t push through pain that lingers more than a week or interferes with your ride. Early intervention shortens recovery and helps you return stronger. If you’re coming back after an injury or long break, a PT-guided strength and mobility plan can keep you safe and competitive.

Robin McDaniel