Horse-riders
The Forgotten Athletes
Professional athletes use the whole day to focus on themselves. They train, fuel, practice, rest and rehabilitate. They perform functional exercises that are performance specific and targeted for improvement in their chosen activity. Even amateur athletes concentrate on their preferred sport with only themselves to consider, and whilst they may have some bicycle tyres to pump up, or a swimming pool to get to, their sporting interests involve only one performer. Conversely, riders’ look after the horses in their care, chores are mostly physical, demanding on their bodies and repetitive on a daily basis. The riding component (i.e. performance specific training) in relative terms fills a very small part of the practice, especially when ‘normal’ jobs, families and other commitments fill a 24 hr period as well!
Equestrianism must be the only sporting pursuit which demands the best from two athletes simultaneously and whilst the horses’ soundness and ability to perform is critiqued, the health and fitness of riders’ is generally not a topic of much evaluation. As a general rule, riders’ tend to block out the pain; ‘work through’ the stiffness; ignore the headache. Unfortunately, these ailments will be having an effect on how the horse is able to perform – whatever the rider does in the saddle, the horse has to compensate beneath.
As 50% of the athletic combination, the rider has a significant responsibility in either allowing or hindering the horse to complete the task that is being asked of him. Everyone knows that even the most beautifully cared for horse will not perform a dressage test expertly without someone on top giving the right instructions. Unfortunately, too many riders week after week go through the same routines, battling the same frustrations but most of the time neglecting to look at themselves.
In an increasingly competitive environment, with better bred horses, more astute trainers, and facilities available to both enhance and realise sporting potential in the horse, competitive success will increasingly rely on rider body awareness, fitness, strength and conditioning. It is therefore essential that riders of all levels realise their responsibility to train and treat themselves appropriately.
Symmetry is Key
Muscles are excellent adaptors, which is great when they maintain functionality and are trained and used correctly, but everyday activities and lifestyles can lead to muscles adapting in a less than desirable form. This can be largely due to incorrect posture and recurring patterns of movement in the ‘easiest way’ known i.e. holding the paddock fork in the same arm, twisting one way etc, which leads to incorrect muscle memory. These behaviours are not conducive to symmetrical muscular development, and however trivial they may seem on the ground, when in the saddle a slightly twisted upper body can have far reaching effects when trying to sit straight.
Maintaining Balance
In order for the horse to carry a rider, he must shift his centre of mass and try to distribute the weight as evenly as possible across all four limbs. The horse has an inbuilt desire to maintain upright, therefore balance and stability are crucial. A balanced rider who sits evenly in the saddle allows the horse to move symmetrically with an equal loading of limbs, enabling him to strengthen and progress in his training. Jumping becomes safer as the horse is able to concentrate fully on the task at hand, rather than where his load will decide to sit and how he needs to adjust his body to suit.
When a rider sits crooked, the horse has to take varying amounts of weight on each limb. Inevitably, some structures will be overloaded leaving them vulnerable to injury which may be seen as soft tissue damage, lameness, and a reduction in performance capability.
Any torque through the riders’ body has a domino effect; twisted or unlevel shoulders will, if the rider is not aware, effect contact, head position, pelvic positioning etc. The human body has a blueprint that insists the eyes stay level, meaning that any imbalance in the body will have a compensatory effect elsewhere in order to maintain equilibrium in the brain. Whilst the rider’s body is adjusting itself, the horse is frantically trying to maintain balance and support, effecting his gaits and ability to perform. It is not hard to see then how Biomechanical research has shown that the pattern of horses’ movement changes significantly through rider influence.
Common Problematic Areas in the Rider
Most riders at some point will complain about lower back pain and hip discomfort. The lumbar spine and pelvis are subjected to a host of stresses which riders tend to overlook whilst they are riding but unfortunately if you have a bad back, your horse will have a bad back!!
Lumbar back discomfort is more often than not, a symptom of a primary cause, and often this cause is weak core musculature. CORE strength has been a buzz phrase in the fitness industry for the last few years, and although it may illicit a few groans, the necessity for a strong core for efficiency in the saddle should never be overlooked by the serious rider.
The lower back is surrounded by a corset style of muscles. It is constructed for support, not movement. Riders must be able to absorb movement through their hips, and allow minimal or no movement through the lower back. Too many riders demonstrate their weakness in the lower back during sitting trot. The hip adductors are too tight, the back muscles are weak and subsequently the rider bounces uncomfortably on the horses back.
A strong core enables the limbs to work independently, it helps to ensure balance thereby helping to prevent injury.
Muscular Health
When muscles are asked to work, fibres become damaged and release lactic acid as a waste product. This reduces the contractile ability of a muscle, putting increased strain on antagonist /support muscle chains. Adhesions develop as a result of damaged fibres, which then cause a reduction in blood flow. Good circulation of blood through muscles is critical to muscular health, as it provides a transport medium for delivery of nutrients (feeding) and waste (cleansing).
Adhesions in fibres reduce the performance of a muscle body and If there is any interruption from instruction (brain) to delivery (muscle movement), this reduced reaction time may well take the edge off a polished performer, or be the difference between staying connected with the saddle and hitting the dirt. A muscle which has been trained for specific activity will perform longer before fatiguing and a cared for muscle (massage/stretching) will have less adhesions and therefore increased functionality.
TOP TIPS
To improve balance and coordination: brush your teeth with your less dominant hand, and stand on one leg. Try to swap hands when doing chores for the horses.
Hip Hike: whilst standing, lock knees and walk on the spot, lifting the legs from the hips. This will help to stabilise the lower back.
Have an Asymmetry profile done to discover areas of weakness and imbalance.
Pilates is always a great way of balancing, strengthening and stretching.
Sit ups on a stability ball………….core strength is so important
STRETCH before you get on, you warm your horse up, so warm you up! You are preparing for athletic activity!!!