As horse riders, we spend plenty of time (and money) to keep our horses are looking and feeling their best! Although this is important, we must remember to take care of our own body and mind.
These 5 simple tips will sound familiar to you, as I am sure you are currently applying them to your horse’s care.
However, they are just as important to maintain rider health and fitness and maximise your performance both at home and in competition.
Remember, it’s a partnership!
1. Warm up and cool down
A warm up can include a few walk laps of the arena (on your own feet), or dynamic stretching to prepare your cardiovascular system for physical activity. Increasing blood flow to the muscles and raising your body temperature before getting on your horse not only prepares your body for the movements of your ride, but also increases mental focus (Tri-City Medical, 2020).
Similarly, cooling down gradually decreases your heart rate and blood pressure, regulating blood flow and reducing DOMS (Delayed Onset Muscle Soreness) (Tri-City Medical, 2020). Cooling down can include similar stretches to the warm up or a brisk walk at the end of the activity.
2. Get Strong
Most of us find time to ride at least 5 days of the week, resulting in great riding fitness. Cross training can add the “missing link” in rider fitness, to increase power, add flexibility and build stability. Horse riders benefit from a strong lower body and core, achieved by incorporating weight training and Pilates.
Symmetrical strength will promote alignment and stability in the saddle, resulting in optimal riding position and effective aids. No need to overthink it here, just hit the gym or sign up to a Pilates studio that understands horse riding the demands on the rider.
3. Hydrate
Staying hydrated can help maximise physical performance. Even a 2% dehydration level can have a noticeable effect on muscular power, reaction time and agility, increasing the risk of an injury (Nolan, 2021). Increased water intake also promotes cardiovascular health, increases energy and brain function (Cary Orthopaedics, 2020). Adults should aim to consume 2 to 3 litres of fluid a day, water is best (SA Health, 2020). An easy tip to boost your fluid intake is having a refillable bottle of water handy in your tack box, backpack, horse float and car.
Here at the clinic, we have a special ZAZEN water cooler, which includes essential minerals and salts for optimal hydration. This is the next level of focus on hydration and it makes a difference. If you are interested in the ZAZEN water system – send us an email to find out more, including a exclusive pricing for our patients only.
4. Fuel your body
The relationship between musculoskeletal health and nutrition has been documented in various demographics. A poor diet may increase the risk of injury due to its effect on recovery (Dunphy, 2016). Furthermore, micronutrients such as potassium, iron, zinc, magnesium, chromium, copper and various vitamins play an important role in bone and muscle metabolism (Dunphy, 2016). The Australian Guide to Healthy Eating recommends enjoying a wide variety of nutritious foods from the following five food groups every day: grain (cereal) foods, vegetables and legumes/beans, lean meats and poultry, dairy or alternatives and fruit (Department of Health and Ageing, 2017).
Eating a nutritious diet is the best way to fuel your body for the equestrian activities you enjoy.
5. Listen to your body
Although a little stiffness or soreness are not uncommon, it is important to know your physical limits. If you are experiencing pain during your rides, it might be a sign to dial down the intensity or mix up the exercises to reduce the risk of repetitive motion injuries (Voyage Healthcare, 2021).?
However, if you are suffering from any niggles or injuries during or after your rides or competitions, a visit to an osteopath is a good idea! Osteopaths can treat a range of common rider injuries, incorporating manual therapy, exercise, education, science, and advice to get you back on the horse as soon as possible – pain free! (Osteopathy Australia, 2022)
Yours in health,
Kara Willand
Kara has participated in competitive horse riding and she is also a talented Osteopath. She is deeply passionate about injury prevention, in particular horse-riding injuries, and nothing makes her happier than seeing horse riders stay in the saddle, and avoid having any lost downtime. If you or someone you know is looking for some help with an injury, you can contact Kara here karaw@balwynsportsphysio.com.au or book online
