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Running for Rider Fitness

Running for Rider Fitness

by | Apr 11, 2023 | Articles

Running for Rider Fitness

Running is a great way to improve cardiovascular fitness and increase lean muscle mass. It is also Free!! You get to see areas from a different view, challenge yourself with different terrain, and get high on endorphins!

For many, the feeling of being cardiovascularly challenged is the definition of fitness. If they are not sweaty, aching, and/or unable to continue. They have not worked hard enough.

The sense of achievement and satisfaction, the endorphins, when you have run as much as you can physically endure is highly addictive.

What benefits does Running provide Riders?

Running is an excellent way to improve your cardio fitness (cardiorespiratory fitness (CRF)) – Your ability to uptake and supply oxygen to skeletal muscle mitochondria for energy production. When oxygen is used for energy production it is known as aerobic exercise.

Anaerobic exercise means that the body uses different systems to produce energy. In the absence of oxygen.

Cardio fitness is expressed as your VO2 Max – The maximum volume of oxygen you can take in through your lungs, pump around your body using your heart and blood vessels and then make use of the oxygen in your muscle’s energy expenditure.

In addition, running can help develop lean body mass but this is highly dependent on whether you are fuelling your body correctly for muscle growth.

Running for Rider Fitness

Running improves your cardiovascular fitness. Improving your body’s ability to uptake and utilise oxygen for energy production.

Why is Cardio Fitness Important for Riders?

A normal heart rate at rest can vary between 60-100 beats per minute. The ‘ideal’ range is 50-70 beats per minute. The lower the resting rate, the fitter you are, and the less stress on your heart to pump blood around your body.

Event Fit

A normal heart rate at rest can vary between 60-100 beats per minute. The ‘ideal’ range is 50-70 beats per minute. The lower the resting rate, the fitter you are, and the less stress on your heart to pump blood around your body.

When riding your heart rate will be higher than its resting rate. Mainly because you are actively using your body to ride but also because of stress, anxiety, and excitement.

If you have a low level of cardio fitness, this puts excess stress on your heart and can leave you feeling weak, dizzy, or sick.

In worst-case scenarios, it can also lead to stroke and heart attacks.

Because your heart rate will fluctuate when riding, depending on what you are doing, how your horse is feeling beneath you, how you are feeling, and of course how fit you are.

Cardio fitness is an essential component of Rider Fitness but not classed as Rider Fitness.

Running Considerations

 

Whilst running itself is not harmful to the body. The way in which you run can be.

Your running technique will be influenced by your level of fitness and your posture.

 

Is Running good for Rider Fitness
  • If your posture is compromised it affects your body’s ability to run efficiently and absorb impact which can lead to injuries.
  • If your fitness level is low then you will be training anaerobically which can lead to lactic acid build-up (heavy legs / burning sensation) which in turn affects your body’s ability to run with good technique.

If you have a compromised posture you would be best advised to correct your posture first through corrective exercises (where possible) so that your body is able to deal with the impact effectively, reducing the risk of injuries and the damage to joints that can occur.

Postural imbalances such as a Kyphotoic posture where your upper body is rounded and you will probably have a posterior pelvic tilt (bottom tucked under) can be made worse by performing exercise activities such as running, rowing or cycling.

This is because the muscles that you should be using to perform these activities will be shortened/tight:

  • Hamstrings
  • Abdominals
  • Glutes
Posterior Pelvic Tilt

This will inhibit their ability to function correctly because these activities typically force you into a crouched/rounded position (running because it’s hard and how the majority of runners run). It further shortens those muscles and contributes to the weakness of your hip flexors and lower back

If you have a low level of fitness, start gradually by walking with small intervals of jogging. There are many running programs available on the internet for beginners. Take your time and build up your fitness slowly.

 

Running Technique

  • Posture: Ensure that your posture is in the best alignment possible before starting running.
  • Function: It is important that you run by pushing yourself forward by using your glute (bum), not dragging yourself forward. Using the incorrect muscles will cause fatigue quicker and also alter your body’s running posture which will reduce its ability to absorb shock.

Watch this short video to see the differences between incorrect and correct running technique.

Note: Sally has good posture and runs regularly and is coached in her technique. It is very difficult to run incorrectly when you have learned to run correctly. This means this video will not show the true extent of running incorrectly. It will be much worse.

Summary

Once you have gotten past the hardship of learning to run correctly and have built up a good level of cardiovascular fitness. Running is enjoyable and delivers high amounts of endorphins.

It is satisfying and rewarding and improves heart and lung function. Best of all, it’s free and you can explore your area and participate in local running groups and take part in a variety of running competitions.

But it’s not for everyone. Riders with a compromised posture are best seeking other activities to boost their cardiovascular ability. Once which doesn’t put them at risk of injury. Activities such as walking, swimming, and using a cross trainer. Cycling and rowing are also options if you don’t have a kyphotic or posterior pelvic tilt.

Running can improve muscular endurance if you run long distances and can improve lean muscle development if you are eating for performance.

  • Muscular endurance and lean muscle development are not typically achievable or considered a benefit of running to the average runner. This is due to many running short distances and normally in a calorie deficit.
  • If you run as a sports activity. You will be combining your running with sprints, hill work and resistance training in order to enhance your muscular endurance and lean muscle.

Running is a beneficial form of cardio exercise for riders but running doesn’t make you rider fit. There are 7 more components that make up rider fitness: Balance, Coordination, Stability, Agility, Mobility,  Muscular Strength and Muscular Endurance.

Rider Biomechanics

Rider Biomechanics

by | Mar 28, 2023 | Articles

What is Rider Biomechanics

Rider biomechanics refers to the study of how a rider’s body movements, positioning, and muscle activity affect their riding performance, comfort, and safety. It encompasses the analysis of various factors such as balance, posture, and the interaction between the rider and the horse.

Rider biomechanics is important in equestrian sports, where small changes in the rider’s position or muscle activity can have a significant impact on the horse’s movement and performance. By understanding the principles of rider biomechanics, riders can improve their riding technique, reduce the risk of injury, and enhance their overall riding experience.

In addition, rider biomechanics can also be used to evaluate and select appropriate equipment, such as saddles, stirrups, and reins, to optimize the rider’s position and comfort while riding.

What does Rider Biomechanics Assess?

When assessing rider biomechanics, several factors are typically considered, including: 

  • NAlignment and posture:

This refers to the rider’s ability to maintain a neutral spine and aligned body position, which helps distribute their weight evenly across the horse’s back and allows for clear communication between the rider and the horse.

  • NBalance:

Good balance is essential for effective riding. It involves the rider’s ability to maintain their center of gravity over the horse’s center of gravity, which is important for staying in control of the horse’s movements.

  • NJoint Angles:

Proper joint angles, such as hip, knee, and ankle flexion, can improve the rider’s stability and balance, while also allowing them to move with the horse’s motion.

  • NMuscle Activation:

The rider’s muscle activation patterns can affect their balance and stability, as well as their ability to influence the horse’s movement.

  • NRein Contact:

The way the rider holds the reins and applies pressure can impact the horse’s response to their cues.

  • NMovement:

The way the rider moves with the horse, such as their ability to absorb and follow the horse’s motion, can affect the horse’s comfort and overall performance

 

Rider Biomechanics

By assessing these factors, riders can identify areas where they may need to improve their technique and develop a more effective, efficient, and comfortable riding style.

Considerations of Assessments

It is important that any rider biomechanics assessment takes into account learned behavior, habits, and body responses that come from riding experience, as well as any injuries or traumas that a rider may have experienced.

 

Event Rider

These factors can play an important role in shaping a rider’s biomechanics.

For example, a rider who has experienced a fall or riding trauma may have developed habits or muscle activation patterns that are designed to protect them from future injury. These patterns may not be optimal for riding performance, but they can be difficult to overcome without the help of an experienced coach who understands the rider’s history and needs. Similarly, a rider who has developed a habit of leaning too far forward or gripping too tightly with their legs may need to retrain their muscles in order to achieve a more balanced and effective riding position.

Pros & Cons

Pros:

  • Improved riding performance: By optimizing rider biomechanics, riders can improve their balance, stability, and overall riding technique, leading to better performance in the arena or out and about.
  • Reduced risk of injury: Proper biomechanics can help riders avoid injuries such as falls, muscle strains, and joint pain, by distributing forces and stress evenly throughout the body.
  • Enhanced horse welfare: Optimal rider biomechanics can also benefit the horse by reducing interference with the horse’s movement and allowing the horse to move more freely and comfortably under saddle.
  • Improved communication between horse and rider: Good biomechanics can help the rider communicate more effectively with the horse, by using clear and subtle cues that are easy for the horse to understand.
  • Increased rider confidence: By improving their technique and reducing the risk of injury, riders may feel more confident and comfortable in the saddle.

Cons:

  • Focus on form over function: Some riders may become overly focused on achieving a “perfect” position or technique, to the point where they force their bodies into positions they are not designed or conditioned to perform. A riders ‘perfect’ position is individual. Where their skeletal structure may mean it is not possible for them to obtain the ear, shoulder, elbow, hip, heel alignement.
  • Potential for injury from over-correction: In some cases, riders may overcorrect their biomechanics in response to coaching or training, leading to new injuries or imbalances. As above, the ‘perfect’ alignment is not possible for some riders. This should be recognised and advised by coaches.
  • Overemphasis on individual technique: While rider biomechanics can be an important factor in riding performance, it should not be seen as the only or most important aspect of riding. Factors such as horse training, rider conditioning, and nutrition can also play a significant role in achieving success in the saddle.
  • Time and resource-intensive: Coaching or training for rider biomechanics can be time-consuming and require riders to understand that correction is a process.

Taking Action

Following a Rider Biomechanics assessment you will need to work on yourself off the horse to improve upon the areas identified by your Biomechanics Coach.

Rider Fitness Made Easy

Whilst you can improve upon the identified areas in the saddle it is important to understand that your body is used to a particular way of functioning in the saddle. It has created muscular memory, recruitment and activation pathways that cannot simply be undone by adjusting your posture and function in a session. It takes time.

Research shows that improving functional movement on the ground can lead to improvements in functional movement on the horse. Developing proper functional movement patterns, such as good posture, core stability, and balanced weight distribution, can help riders maintain a stable and effective position in the saddle, which can in turn enhance their ability to communicate with the horse and improve overall riding performance.

Summary

Overall, rider biomechanics is a complex and dynamic field that takes into account the individuals skeletal structure, needs and experiences of each rider, as well as the unique characteristics of the horse they are riding. The key to improving the your riding biomechanics is working with a knowledgeable instructor or coach. And understanding that is is a process. Results are not achieve overnight but the benefits are improved technique, reduction in the risk of injury, and enhance yours and your horses overall riding experience.

Improving functional movement on the ground can have a positive impact on riding performance, by enhancing core stability, balance, and overall fitness. It allows you to focus solely on yourself without having to worry about a negative impact on the horse as you learn, develop and adapt.

Other key points to remember is that riding is a unique and complex activity that involves many different factors beyond just functional movement, including horse training, communication, and tactical decision-making, that also play a significant role in achieving success in the saddle.

References:

  • A study published in the Journal of Equine Veterinary Science in 2016 found that riders who participated in a six-week core stabilization program experienced significant improvements in riding performance, including increased stability in the saddle, improved leg position, and better overall balance.
  • Another study published in the Journal of Equine Science in 2017 found that riders who engaged in Pilates training had significant improvements in their riding posture, including better alignment of the pelvis and spine.
  • A review of the literature published in the Journal of Equine Veterinary Science in 2020 found that strength training and core stabilization exercises can have a positive impact on riding performance by improving riders’ ability to maintain a stable and effective position in the saddle.

How Pelvic Tilts affect your Riding

How Pelvic Tilts affect your Riding

by | May 19, 2022 | Articles

Bad posture is the most common reason for an Anterior or Posterior Pelvic Tilt.

For good posture, balance, and stability in the saddle, it is essential that we have a neutral pelvis. Having a neutral pelvis allows us to maintain upper body posture stability. Lower limb control WHILST allowing movement in the hips to follow the movement of the horse.

The tilt of the pelvis is determined by measuring the angle of the Anterior Superior Iliac Spine (ASIS) and the Posterior Superior Iliac Spine (PSIS). These are bony structures on the front and back of your pelvis. You should be able to feel these with your fingers.

There are many considerations when measuring the range of ASIS and PSIS. Generally, a neutral pelvis is when there is a straight line from the PSIS to the ASIS or a slight anterior (forward) angle of 7-10 degrees.

Anterior Pelvic Tilt (APT)

An Anterior Pelvic Tilt is when your pelvis is rotated forwards causing an increased curve in the lumbar (Lower Back) and an appearance of a ‘bulging’ stomach. 

What muscles does APT affect?

When you have an APT the Rectus Abdominis and External Obliques (abdominal muscles) and Glutes & Hamstrings (bum & back of legs) are typically weak / lengthened muscles.

Simultaneously.

The Psoas, Iliacus (internal postural muscles), Rectus Femoris (quadriceps), Tensor Fascia Latae (Hip) and Erector Spinae (spine) muscles are strong and stiff.

PSIS-ASIS Pelvic Tilt

How does an APT affect your riding?

You will have a tendency to sit on your pubic bone instead of your seat bones. And because you are sitting more forward you will further increase the already dominant arch in your lower back.

 

This reduces the suppleness of your shoulder girdle and hips. Which may result in being able to obtain an elastic contact (give and take with ease).

Anterior Pelvic Tilt is visible during horse riding.

Due to the tight muscles in your quadriceps and TFL. You will also ride fairly short to counterbalance your seat and torso position.

 

This makes you feel perched and unstable at times. It is most noticeable through downward transitions.

Anterior Pelvic Tilt

A Posterior Pelvic Tilt (PPT)

A Posterior Pelvic Tilt is when your pelvis is rotated backward which causes the back to be pulled downwards giving the appearance of a [Flat Back and Flat Bum].

What muscles does PPT affect?

When you have a PPT you would have short & tight Hamstrings (back of legs), tight abdominal muscles (no, this is not a benefit as it will also be pulling on the pelvis, upwards which will make the PPT worse), and tight Glutes (bum), Weak Hip Flexors and lower back.

How does a PPT affect your riding?

You may find that you round your shoulders and carry your hands forwards and collapse through the chest and look downwards (think slumping in a chair).

A photo showing a Posterior Pelvic Tilt in a Horse Rider

Because of the slumping type of posture, the back is compromised and there is no ‘natural’ curve in the lower back which inhibits the spines’ ability to absorb shock. This can lead to pain over time and even compromise the structure of the spinal discs.

Posterior Pelvic Tilt

Does having a non-neutral Pelvic Tilt really matter?

It really depends on the extent of the tilt and whether you have any issues with riding and/or are suffering from some pain of some sort after riding.

More often than not, pelvic tilts occur over time from lack of exercise, mobility, and poor posture. Because it is often gradual, we don’t realize the effect it has on us.

The pelvis should have the mobility to move through the anterior, neutral, and posterior positions. When it is rigid it can cause a number of issues. From increased tension in the shoulders/neck to lower back ache/pain. You may even experience ‘Sciatic Symptoms’, due to the tight glutes applying pressure on the sciatic nerve. This can lead to pain and tingling sensations down one side. As well as a possible weakness in the knee and foot. This will, of course, affect your ability to control your legs.

Sciatica can only be determined by MRI, otherwise, it is a symptom. Which can typically be treated when the cause is addressed.

Understanding Your Pelvic Tilt Is Only the First Step

Identifying whether you have an anterior or posterior pelvic tilt can be helpful, but knowing what your posture is doesn’t automatically tell you how to improve it.

Many riders search online for a few stretches or strengthening exercises and hope that will solve the problem. Unfortunately, posture is rarely that simple.

Your pelvic position is influenced by the way your muscles support your body every day, not just when you’re riding. If those movement patterns have developed over months or years, correcting them usually requires more than stretching one muscle or strengthening another.

The key is following a structured programme that improves mobility where it is limited, restores strength where support is lacking and gradually teaches your body to maintain a more efficient posture without constantly thinking about it.

That’s exactly why we created the RiderCise® Postural Bundle.

Rather than providing a handful of isolated exercises, the programme includes progressive workouts designed specifically for riders with different postural patterns, including anterior pelvic tilt, posterior pelvic tilt and swayback posture. Each programme helps improve the support, mobility and control your body needs to create lasting changes that transfer into the saddle.

If you’ve recognised your own posture while reading this article, the Postural Bundle gives you the next logical step.

👉 Learn more about the RiderCise® Postural Bundle here.
Image showing the RiderCise Postural Workout Bundle - For riders who want to improve their pelvic Tilts and riding Posture
How to Prevent Knee Pain When Riding

How to Prevent Knee Pain When Riding

by | Mar 17, 2022 | Articles

In this article, I will show you the common stretches that can be performed before and after you ride to help prevent knee pain when riding.

It’s important to note that Riding itself doesn’t cause knee pain, it simply highlights an underlying issue. If you haven’t already, check out my article on the causes of knee pain in horse riders.

Click Here to Learn the causes of knee pain in horse riders

Rider Leg Muscle
Overview of Causes of Knee Pain in RidersThe most common reason for knee pain in horse riders is due to muscular tension around the quadriceps. The quadriceps tendon runs over the knee cap and attaches just below.

Tightness in the hamstrings can also cause knee pain because the hamstring tendons run over the back of the knee and attach to the lower leg bones (tibia & fibular).

Because the tendons run over the knee joint they can cause pressure which makes it feel like there is a problem with the knee itself. Actual knee issues such as arthritis can be officially diagnosed by an MRI or X-Ray.

When a rider experiences knee pain when riding and/or generally the most common reaction is to limit movement and exercises. This can actually contribute to the pain you are experiencing and over time, make it worse.

Even if you have a confirmed diagnosis of arthritis in the knees. Not stretching and exercising will contribute to the pain you are experiencing.

Stretches to Prevent Knee Pain when Riding

Is it really just 2 stretches? yes! stretching out the quadriceps and hamstrings before and after riding will really help you reduce knee pain when in the saddle. If you can do these stretches daily to, whether you ride or not, then you will experience less and less pain in the knees overall.

Quadricep Stretch

There are two versions of the quadriceps stretch. There is a basic stretch for those that really struggle with their range of movement and a more advanced stretch for those that have good mobility.

Both stretches are highly effective.

Option 1 – Easier

Hold for 30 seconds on each leg

Quad Stretch for horse riders

  • Place a hand on the wall/fence or use a broom to balance yourself.

  • Keep your standing leg soft at the knee (not locked out)

  • Bend the knee behind and grasp the front of your foot (or use a lead rope/band to help you)

  • Gently pull the foot towards your bottom

  • Make sure that your upper body remains as straight as possible

  • Avoid tilting the pelvis

Option 2 – Harder

Hold for 30 seconds on each leg

Quad Stretch Advanced

  • Place the front of your foot on a mounting block, low wall, or bench (about 1meter high)

  • Rest on a broom or stick in front of your body, to help balance yourself.

  • Slowly bend your standing knee so you dip downwards keeping the bent knee pointing downwards

  • Go as low as you can comfortably until you feel the stretch in the front of your bent leg

  • Make sure that your upper body remains as straight as possible

  • Avoid tilting the pelvis

Hamstring Stretch

Again there are two versions. An easier one for those that have a limited range of movement in their hip and a stretch for those with greater mobility. If you don’t feel the stretch in the back of your leg, the hamstrings, move back and forth slightly, gently, till you do. Everyone is different so you may just need to ‘adjust’ yourself slightly.

Option 1 – Easier

Hold for 30 seconds on each leg

  • Place one foot around 1meter in front of your body
  • Keep the back leg soft at the knee (not locked out)
  • Rest on a broom or stick to the side of your body, to help balance yourself.
  • Bend forward from the hip, keeping your back straight throughout
  • Keep foot flat on the floor or lift the toes to intensify the stretch

Option 2 – Harder

Hold for 30 seconds on each leg

  • Place the heel of your foot on a mounting block, low wall or bench

  • Keep the chest high

  • Keep the back leg soft at the knee (not locked out)

  • Rest on a broom or stick to the side of your body, to help balance yourself.

  • Bend forward from the hip, keeping your back straight throughout

  • Keep the leg straight to feel the stretch closer to the knee

  • Bend the knee and bend forward from the hip to feel the stretch closer to your bottom

The Golden Rule for Horses and their Riders

The golden rule of horse rider welfare and fitness, as well as horses, is ‘Lengthen, Strengthen, REPEAT. When a horse gets a muscular/tendon injury. They must of course rest first then lengthen the muscle/tendon and strengthen over time. Lengthening can be therapy and/or walking in hand to start and is built up over time. Gradually increasing the time, intensity, and complexity (such as different terrain, up and down hills, pole work, in hand core work). This rehab work is done to ensure that the muscle/tendon can deal with the demand of being a horse and riding/competing, if applicable. 

 

For riders, we typically spend the majority of our life sitting, standing, or moving with short strides. This causes the muscles in the legs to become shortened and tight. When muscles become shortened and tight they pull on the tendons that attach to the tibia bone. 

You can learn more about how muscles can cause knee pain 👉 HERE

How to Prevent Knee Pain when Riding

Being active by walking the dog, doing yard duties etc do not use your muscles or joints through their full range. It is important to perform exercises that condition your muscles within their full abilities to prevent issues from arising.

Whilst stretching these muscles will help to elevate pain/discomfort caused by tight muscle tendons pressing on the knee joint it will take time. To alleviate it quicker you should consider strengthening exercises. This will also help to prevent knee pain when riding, and in general, long term. 

Knee Pain in Horse Riders

Knee Pain in Horse Riders

by | Mar 8, 2022 | Articles

Do you suffer from Rider Knee Pain during and/or after time in the saddle? Or perhaps you suffer from knee pain every day and riding makes it worse? In this article, I am going to explain some reasons why you may be suffering and how you can determine the cause and manage the pain.

Causes of Knee Pain

Causes of knee pain include arthritis, strained ligaments, tendonitis, and muscular tightness. You could have any of these that are more noticeable through riding but riding itself doesn’t cause knee pain.

Arthritis

There are 3 types of Arthritis:

Osteoarthritis

This is the most common of the types. Osteoarthritis wears down the cartilage which is the cushioning between the bones in your knee joint. Without the cartilage, the bones rub together which causes pain, stiffness and restricts movement.

Post-Traumatic Arthritis

Following a trauma like a break or an impact. The cartilage starts to thin and the bones rub together and cause the same symptoms as Osteoarthritis. It may be years after the trauma before you notice.

Rheumatoid Arthritis

This is an autoimmune disease where your unhealthy immune system triggers inflammation in your joints even though there is no need for the body to do so. It believes there is an infection, an injury or a foreign invader when there is not.

When you believe you have arthritis you will visit the doctor who will check if the joint is swollen/inflamed, the range of movement and ask a number of questions. The one key point to remember is.

To diagnose arthritis of the knee officially, you will need an X-Ray and/or MRI.

You cannot diagnose without. It is an assumption.

Meniscus Tear

The meniscus is a piece of connective tissue that sits below the thigh bone (femur) in the knee joint. It acts as a shock absorber and enhances the stability of the joint. They are often caused by sharp sudden changes in direction such as in football or running. The cartlidge also thins as we age.

In a meniscus tear, you will often experience intermittent knee pain which can be sharp. This is because when you bend and straighten the leg the flap of the tear can get caught on the knee bone. Sometimes it will stay caught for a period of time which causes constant pain until the flap returns. Other times the flap just ‘flicks’ as the knee bends and straightens which causes the sharp shooting pain. Not always, but you may also experience swelling.

There are a number of movement tests that can be performed to assess if you have a meniscus tear although these are not reliable as the tests may not move the flap at that given time. Similar to arthritis. The only way to know for sure is to have an X-ray or MRI

Ligament Sprain

Similar to a meniscus tear, you can strain your knee ligaments by sudden changes in directions, twisting of the knee, or over-reaching. A sprain may also be caused by impact.

There are 4 ligaments within the knee joint.

  • Posterior cruciate Ligament (PCL) - Controls backward movement of the shin bone
  • Anterior Cruciate Ligament (ACL) - Controls rotation and forward movement of the shin bone
  • Medial Collateral Ligament (MCL) - Provides stability to the inner knee
  • Lateral Collateral Ligament (LCL) - Provides stability to the outer knee
Knee Anatomy

Tendonitis

When a tendon becomes inflamed it causes swelling, pain, and discomfort. There are many causes of tendonitis such as strain, overuse, injury, or too much exercise. To determine if you have tendonitis a doctor will take a small amount of fluid from the joint to test. Tendonitis can occur anywhere in the body but for the knee to be affected it is normally associated with those that run or cycle long distances and those that play jumping sports such as basketball where the force of hitting the grounds strains the tendon.

Rider Leg Muscle

Muscular Tightness

​​The quadriceps tendon (front of thigh) sits over your kneecap and your hamstring (back of thigh) attaches to the back of the knee

When these muscles, either individually or separately, become tight. The muscle shortens pulling the tendon taut across the joint which applies pressure to the knee area. This pressure can make it feel like the issue is within the knee itself. Inflammation doesn’t usually occur from muscular tightness but it is possible. Especially if you have tight muscles and riding is aggravating those tight muscles.

Tightness in the quadriceps and hamstrings can occur in many ways. Such as being inactive, sitting for long periods of time. Repetitive exercises which target these areas but are never stretched/massaged.

Muscular tightness can be assessed formally by Soft Tissue Therapist.

How Do you Find out Why You Have Knee Pain?

As you can see from the possible causes above the knee pain symptoms you may be experiencing are all similar. If you are concerned that it is possibly anything other than muscular tightness then go to your doctor and ask for an X-ray or MRI. There are other methods but these are the most common. Such tests are the only way you will know for sure.

Assuming that the doctor has cleared you, muscular tightness may be the cause of your knee pain. A Sports or Soft Tissue therapist can identify which muscles may be causing you the issues.

Alleviating Knee Pain

In case you have tendonitis then you will need to reduce activities and reduce the inflammation by applying an ice compression. If it doesn’t improve your doctor may discuss steroid injections or surgery. Because of its nature, you will need to be guided by your doctor and work with them until the issue is resolved. Be strong and if you are not getting answers. Ask them to refer you to a specialist.

If the cause of your knee pain is arthritis or muscular tightness the best way to manage pain is to actually lengthen the muscles surrounding the knee joint through stretching and massage and improve the strength in your legs. The more you move, the better it will become. Having regular Sports massage or Soft Tissue therapy (not holistic massage) will also improve the tightness in the muscles as well as aid recovery in the muscle fibers.

You can of course take pain relievers and anti-inflammatories but on the understanding that this will simply mask the problems. It will not solve them.

Will Riding Make my Knee Pain Worse?

As mentioned above. Riding doesn’t cause knee pain but it will highlight that there is an underlying issue. Without knowing what that underlying issue is and then dealing with it then yes. Riding will make the knee pain worse.

The truth is many riders don’t know the real reason for their knee pain. It has not formally been diagnosed, rather just ‘labeled’. When you have tight leg muscles and/or arthritis of the knee then not exercising and having regular sports massage only makes it worse over time. Riding will become more and more uncomfortable.

Read our next article to learn how to Prevent Knee Pain when Riding

 

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What is an Equestrian Workout

What is an Equestrian Workout

by | Feb 21, 2022 | Articles

An equestrian workout is exercise aimed to specifically improve your riding. Using a range of variety to help ‘condition’ the rider’s body for the sport.

An equestrian workout is different from general fitness. Being fit generally means having the ability to perform everyday tasks with ease.

Whilst any form of fitness is beneficial, there is a difference between being fit and fit to ride. For you to become a conditioned rider you must train the muscles riders use, in the variety of ways the muscles operate when in the saddle.

What is an Equestrian Workout - And Why It Matters

Sports like horse riding, at any level and in any discipline, require the rider to have the appropriate strength, mobility, and awareness to meet the demands of the sport.

An equestrian workout is designed specifically to prepare your body for those demands — not just to improve general fitness, but to improve how your body actually functions in the saddle.

Because there is more to riding than simply not being out of breath.

Riding requires coordination, balance, control, and the ability to move your limbs independently while maintaining stability. This is what allows you to communicate clearly and effectively with your horse.

Unfortunately, activities like running, cycling, or yoga — while beneficial for general fitness — do not provide the full stimulus needed to support riding. They don’t train the specific movement patterns, control, or muscle coordination that an equestrian workout develops.

What Does an Equestrian Workout Actually Do?

An equestrian workout focuses on conditioning the muscles and systems your body relies on when you ride.

This includes developing:

  • Muscular strength
  • Cardiovascular fitness
  • Mobility
  • Coordination and reaction
  • Muscle recruitment (how muscles work together)

This is what rider conditioning really is — using targeted exercise to improve how your body performs in the saddle, not just how it looks or feels off it.

Why Riders Need Equestrian Workouts Specifically

Whether you are a leisure rider or a competitor, following a structured equestrian workout approach is important — not just for you, but for your horse.

Horse riding requires multiple muscle groups to work together to keep you balanced, stable, and aligned without collapsing or relying on the horse for support.

Without this, riders often compensate by:

  • Pulling on the reins
  • Gripping with the knees or thighs
  • Collapsing during transitions
  • Losing balance in the saddle

These are not conscious choices — they are physical responses to a body that isn’t fully prepared for the demands of riding.

If your body hasn’t been conditioned correctly, it can also lead to:

  • Slower progress in your riding
  • Increased fatigue
  • Aches and pains after riding

An effective equestrian workout helps prevent this by preparing your body to meet those demands properly.

How Your Body Affects Your Horse

When you are not in control of your body, it directly impacts your horse.

It can lead to:

  • One-sidedness
  • Uneven muscle development
  • Tension or soreness

If you collapse during a transition, your body will instinctively try to stabilise itself. Most riders do this by gripping or using the reins.

This is a natural reaction — but it is not an effective one.

To stabilise correctly, your body needs coordinated activation from multiple muscles, including:

  • Glute medius
  • Transversus abdominis
  • Multifidus
  • Obliques
  • Diaphragm
  • Erector spinae

This level of control doesn’t happen automatically. It requires targeted training — which is exactly what an equestrian workout develops.

Why General Fitness Isn’t Enough

One of the biggest misconceptions is that general fitness translates directly to riding.

It doesn’t.

  • Running improves cardio but not rider-specific strength
  • Yoga improves mobility but not control or stability under load
  • Cycling builds strength but limits mobility and coordination

Each form of exercise has benefits — but none of them fully prepare your body for riding on their own.

An equestrian workout bridges that gap by combining all the elements you need in a way that directly transfers to the saddle.

How to Build an Effective Equestrian Workout Routine

To become properly conditioned for riding, your training needs to develop:

  • Strength to maintain posture
  • Coordination so muscles work together
  • Cardio fitness to sustain performance
  • Mobility for independent movement

You can achieve this by combining different types of exercise — for example:

  • Strength training + mobility work
  • Cardio + coordination-based training

But the key is not just doing more — it’s doing the right type of work.

That’s what makes an equestrian workout different.

It is structured, specific, and designed to improve how your body performs when you ride.

The Bottom Line

Riding well places a significant demand on your body.

If your body isn’t prepared for that demand, it will compensate — and those compensations are what show up in your riding.

An equestrian workout doesn’t just make you fitter.

It improves your control, your balance, your communication, and ultimately, your partnership with your horse.

Because better riding isn’t just about what you do in the saddle.

It’s about what your body is capable of producing when you’re in it.

Start Understanding Your Body First

If you want to improve your riding, the first step isn’t doing more — it’s understanding what your body is currently doing and why.

👉 Watch my free “How I Assess Riders” video
https://ridercise.co.uk/newsletter-sign-up/

Inside, I’ll show you:

✔ What I look for when assessing riders
✔ How your movement patterns affect your riding
✔ Why your body responds the way it does in the saddle

Ready for a Structured Equestrian Workout?

If you’re ready to go beyond awareness and start improving how your body actually performs in the saddle, my rider-specific programs are designed to give you that structure.

These are not generic workouts.
They are targeted equestrian workouts built to improve:

✔ Strength
✔ Stability
✔ Coordination
✔ Balance
✔ Control

👇 Explore How RiderCise Can Help you Below 👇

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