Designed to give you clear direction of where to start, when to move forwards and how to maintain your rider fitness.
Rider Fitness Workout Visual Overview
Having a visual overview of your Rider Fitness Journey helps you to map out in your mind, where you currently are and where you want to be. Broken into 3 Phases, it gives you a clear path of which Rider Fitness Workouts you should be starting with and how to progress forwards.
Postural Workouts
These workouts have been added to ensure that you are building upon a strong base. Like training a horse. If you are trying to build upon a weak base it will only lead to more problems in the future.
The Foundation Program is fantastic for re-setting your body awareness and control but over the years I have found that riders need more help to build that strong base.
Life stresses and the way we move and function can often compromise our static posture. When our static posture is altered it inhibits the ability of the core to function optimally.
We all have a core that functions as we use it to sit, stand, move and ride. But if it is not able to function correctly it means the body needs to rely more on certain muscles or use muscles not designed for that job, which leads to aches and pain, and a lack of ability to control our movement.
The Core consists of around 34+ muscles that need to work together in order for your Core to function optimally. Our static posture can cause short, tight, weak and/or lengthened muscles which inhibit those muscles to work together.
When you are struggling to use your core to move and ride, it isn’t because you don’t have strength in the Psoas or Transverse or whatever the latest ‘Buzz’ word is. Because no muscle works alone. You cannot improve function in one muscle without altering the function in another.
The Riders Core – Postural Imbalance
To help subscribers understand more about the Core and how their posture may be holding them back, there is an educational video which explains all you need to know!
The Postural Workouts
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𝐓𝐡𝐞 𝐫𝐞𝐚𝐥𝐢𝐭𝐲 𝐨𝐟 𝐨𝐰𝐧𝐢𝐧𝐠 𝐡𝐨𝐫𝐬𝐞𝐬 𝐚𝐧𝐝 𝐤𝐞𝐞𝐩𝐢𝐧𝐠 𝐭𝐡𝐞𝐦 𝐬𝐨𝐮𝐧𝐝! Do you feel that you seem to have the worst luck? Perhaps you should give up owning/riding because really, what’s the point? Your horse(s) always seem to be lame or just not right?Why is it always your horse(s)…?...
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.
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.
2 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
Option 2 – Harder
Hold for 30 seconds on each leg
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
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
Option 2 – Harder
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
Place the heel of your foot on a mounting block, low wall or bench
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 by clicking the button to take you to the article.
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.
I was experiencing a lot of pain in my knee and it was beginning to stop me from doing the things I wanted. The GP asked me about my symptoms and diagnosed arthritis without getting any scans. This was worrying for me – my mum is disabled by arthritis in her knees. I was recommended to speak to Clare at RiderCise.
Clare designed a program of exercises to build my strength and put me in touch with a sports therapist for soft tissue massage. The pain in the knee is a thing of the past. I’m fitter now than I have been for years, and I’m no longer stopped from doing anything I want.
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
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.
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
I was experiencing a lot of pain in my knee and it was beginning to stop me from doing the things I wanted. The GP asked me about my symptoms and diagnosed arthritis without getting any scans. This was worrying for me – my mum is disabled by arthritis in her knees. I was recommended to speak to Clare at RiderCise.
Clare designed a program of exercises to build my strength and put me in touch with a sports therapist for soft tissue massage. The pain in the knee is a thing of the past. I’m fitter now than I have been for years, and I’m no longer stopped from doing anything I want.
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 Rider Conditioning?
Sports, such as horse riding, at any level, in any discipline, require the individual to have the appropriate strength, mobility, and awareness to ensure that the rider individuals’ can deal with the demands of the sport.
There is more to riding than not being out of breath.
Riding requires coordination, balance, control, and independent movement of limbs to provide clear communication. Unfortunately, running, cycling, and yoga (as examples), whilst beneficial to general fitness, don’t provide all the stimulus needed to prepare the body for riding.
Rider Conditioning is the use of exercise to target the muscles riders use when in the saddle. Working on the variety of different components a rider needs. Such as muscular strength, cardio ability, mobility, reactions.
Why do Riders Need to be Conditioned?
Whether you are a leisure rider or a competitor, being conditioned is important for you and your horse.
Horse riding requires the correct muscles to work together to help keep you sitting tall and balanced without collapsing and/or leaning on the horse. This includes gripping with your knees or inside thighs to keep you stable. You need to be aware and in control of your body. And all whilst communicating clearly, and kindly, with your horse.
To ride well puts a huge demand on the rider’s body and if the rider has not prepared themselves effectively off the horse it could mean that you pull the reins, grip with your knees, collapse during transitions and lose balance easily in the saddle. It may also mean that you no longer make progress and suffer from after riding aches & pains.
Rider Conditioning also reduces the severity of injuries that can occur. By improving muscle strength along with connective tissue (tendons and ligaments) you are less likely to experience a joint (sprain, dislocation, tear) or muscle (pull, strain) injury should you fall.
When you are not aware or in control of your body in the saddle it has a negative impact on the horse. It could result in a horse becoming ‘one-sided’ and/or developing muscular atrophy and/or soreness.
Let me give you an example
You collapse during a transition because you are not using the correct muscles to stabilise your position. Many riders will use their reins and grip with their inside thighs and knees. This is a natural reaction but not a good one.
To stabilise you need many muscles to work together. Some of these muscles are your glute medius, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, diaphragm and erector spinae. Gaining control of a large number of muscles takes skill and practice. Having the ability to use them throughout a riding session requires strength and stamina.
To develop as a rider. To become better you need to practice engaging the correct muscles riders use through a variety of challenges and skill training.
How do I become Rider Conditioned?
To become conditioned for riding you need to improve:
Muscular Strength to maintain posture
Muscular recruitment so your muscles work together.
Boost your cardio ability so you don’t struggle to breathe.
Mobility to move your limbs independently
Each form of exercise has pros and cons. Running is great for boosting your cardio but not great for building strength. Yoga/pilates is great for mobility but doesn’t improve cardio or strength. Cycling is great for cardio and strength but doesn’t develop mobility or muscle recruitment.
To achieve all the fitness skills you need you should combine some fitness activities so you cover all of the above requirements. You could perhaps look at combining yoga/pilates with a circuit class. Or running with weights and yoga.
The most important factor is that you focus on improving all the skills, not just one. If you would like a simpler way. Take a look at our On Demand Horse Rider Fitness workouts.
Rider-specific workouts that target your muscular recruitment, strength, cardio ability, mobility, balance and stamina
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As an endurance rider, I love the freedom of riding over miles of the open countryside whilst developing a unique bond and understanding between horse and rider that is crucial to being successful in this sport.
I also enjoy the diversity of training a top endurance athlete, with lateral arena work, hacking, cross-training, and interval training as part of my regime.
Like many riders, I put 110% into training my horses, ensuring they are in peak condition to perform. My physical training on the other hand had, in the past, always taken a back seat.
The reality is, that we all know how critical endurance rider fitness is. As riders, we must be fit so we stay light and balanced in the saddle to help our horses cover the miles as effortlessly as possible. As horse owners are generally fit, especially when it comes to lifting heavy bags of feed, pushing multiple wheelbarrows, and walking many miles, so we are ride fit, right?
As I’ve learned this couldn’t be further from the truth.
A Distance Athlete from a Young Age
At school alongside competing in endurance, I also competed in long-distance running and marathon canoeing. I have always considered myself ‘fit and athletic’. Despite this, my coach continually commented on my inflexibility and how I struggled with the basic stretches.
This was down to the miles and long hours I rode and the subsequent strength of my muscles. In my 20s now focusing solely on endurance, I started Pilates. I found it incredibly relaxing after a hard day at work and my core definitely felt stronger. However, I still struggled at canter in the arena. Not to collapse through my hip and on the longer distances I didn’t feel I was maintaining my seat as the miles went on.
In 2020 I was lucky enough to start working with RiderCise. It is through this partnership with Clare I have learned what endurance rider fitness truly is and what it isn’t.
The Differences I've Learned between General and Endurance Rider Fitness
The most important difference I’ve learned is:
To perform optimally in the saddle. The type of fitness you do must be targeted to the muscles you use when in the saddle.
To have the flexibility and strength (mobility) to maintain your position over the miles requires a mix of strength, HIT, and stretching exercises.
Before I started the RiderCise workouts I couldn’t even sit cross-legged, even as a child. The inflexibility my coach put down to my strong muscles was actually me not using my muscles correctly, resulting in compensation and restrictions.
So whilst I was ‘fit’ before I wasn’t endurance rider fit. After a few months of RiderCise workouts, I could for the first time in my life sit cross-legged, the restriction in my glutes and abductors has gone.
Even more importantly. I now have the strength of seat to use subtle changes to influence my horse. Be that direction, pace, or cadence. Before I relied far too much on my hands and legs and not my seat. It must be a much more pleasurable experience for my horses being ridden by me now.
What I've Learned from Rider Specific Training
It is interesting how we don’t always apply the knowledge we have of horse fitness to endurance rider fitness.
RiderCise has taught me that as with our horses, it is important to taper your workouts before a competition to ensure you aren’t competing with fatigued muscles. Another really important lesson I’ve learned is to ensure your fitness program isn’t detrimental to your riding.
If you push yourself and your muscles too hard in the gym so that you are sore you’re not going to ride well the following day. It isn’t about superhero strength, it’s about training the right muscles at the right time to improve your riding and stamina over the miles.
We also all have weaknesses we need to work on. Any tightness or misalignment in us will influence our horse’s way of going. As they adjust to our asymmetry. This can, in time, result in reduced performance, schooling misunderstandings, and occasionally, lameness.
The RiderCise workouts have helped me to strengthen my weaker muscles, resolve my body compensation and improve my symmetry.
Like many riders, my horses are seen by a veterinary physiotherapist regularly throughout the season. I’d never even thought before RiderCise that I should be paying the same attention to my body! The benefit of a deep tissue treatment to release those restrictions is not only key to ensuring you are working out correctly but also able to ride well.
Endurance Rider Fitness is now part of my Mindset
I’ve also learned that endurance rider fitness is something you have to keep working at. Sadly, unlike horses, we lose our fitness fairly quickly. To be rider fit, especially for endurance, you have to stick at it with regular consistent workouts. They don’t have to be long though, 10-30 minutes five times a week. Having worked with RiderCise since 2020 I can’t believe how much suppler and stronger I am.
The days after an 80km I no longer feel fatigued and sore but ready to ride again. Not being fatigued in the saddle means I’m now able to maintain my mental focus. Not just on our route and the drive to keep going but, I am more aware of how I and my horse is feeling/going. Being able to pick up on any changes early helps us to ‘catch’ them before they become a problem. This is crucial when riding longer distances and/or trickier terrain.
Gaining a true understanding of endurance rider fitness through the RiderCise workouts has been transformational for me as an athlete. Both physically and mentally enabling me to bring my A-game every time I compete be that 30km or 160km.
