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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Sign Up To On Demand
You can access ALL of the RiderCise Rider Fitness Workouts for just 35p per day!
Losing your confidence is something that many can’t grasp if they’ve never lost it. But it can and will affect nearly every one of us in one way or another. When we lose confidence in one area of our life, it affects our confidence in other areas.
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.
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.
RiderCise has launched Rider Fitness Workouts On Demand to help riders across the world improve their riding.
Rider Fitness On Demand is a revolutionary new video subscription platform. Workouts can be accessed from any device with an internet connection. You you can work out ‘Anywhere, Anytime’.
RiderCise, founded in 2016 by fitness professional and soft tissue therapist Clare Gangadeen, came about following a riding accident. Clare was riding her beautiful Friesian mare Annick but her high level of fitness didn’t give her extra security in the saddle. As a result, she had a nasty accident that shook her to the core.
Rider Fitness On Demand provides riders with full instructional videos where riders can follow along with founder, Clare. This means riders ensure they are performing the exercises correctly and getting a transferable benefit.
Subscriptions to the platform are all less than £1 per day! RiderCise makes Rider Fitness ‘Affordable, Accessible & Achieveable’
Rider Fitness is not General Fitness
Riding fitness improves the way you ride, reduces aches and pains, and limits the severity of injuries that can occur. It helps to improve rider performance, boosting flexibility and core strength as well as specific conditioning for riding muscles.
To be Rider Fit you must work the muscles riders use. You must also use them in a similar way to when you ride. This is what will transfer benefit to your riding. So whilst you may be fit generally, it doesn’t mean you’re riding fit.
Clare comments:
What sits at the core of RiderCise is this – the type of exercise undertaken must transfer benefit to your riding, or it’s not really rider fitness.
Riders from around the world at all levels from amateur to FEI level are benefitting from RiderCise. Sign Up today and start improving your riding, posture, and seat.
RiderCise On Demand is the Worlds most affordable Rider Fitness Platform.
Subscription to the RiderCise On Demand Platform gives riders:
Immediate access to PROVEN RiderCise® Signature Workout Routines.
Workout routines to suit various fitness levels, goals, or time restraints.
Workouts with little or no equipment – foundation level doesn’t require any!
Freedom to work out at home
The confidence their workouts will be benefiting their riding.
New workout routine drops which focus on specific rider challenges and imbalances
Improving your Rider Fitness couldn’t be simpler. All you need to do is sign up for a subscription and you can access all of the RiderCise Workouts on any device with an internet connection. And Don’t worry, if you need help or support, you also get access to the RiderCise Support Group on Facebook.
I would love to hear your views so do not hesitate to contact us, subscribe to our newsletter for free, or click here to get in contact for any questions or queries you may have. Keep up to date with the latest content by following our Social profiles on Facebook, and Instagram.
We love delving into the daily routines of the people who are building amazing brands in the equestrian community. Juggling horses, riding and running a business is no small achievement. But what about 4 horses AND staying in enviable shape whilst helping other riders improve their fitness?! Clare Gangadeen, founder of RiderCise, takes us through how she squeezes it all into a day and gives us some insight into her current rider fitness challenges. Let’s go behind the brand at RiderCise!
Waiting hand and foot on four Friesian mares
Like all horse owners, my life revolves around horses – oh, and 3 cats and my partner Adam! I am fortunate that I now have the horses at home, which saves me so much time previously spend travelling to and from the yard. However there is one tiny downside – the girls have worked out exactly WHERE I LIVE! If you have seen my Facebook videos you would have seen naughty Imke escaping and coming to the house! The result is that they are now waited on hand and hoof – there are downfalls to everything! But I really do love having them at home. It means I get to see the babies growing up and spend time with them without always wanting something but I now visit them at least 5 times per day!
I have 4 beautiful Friesian girls:
Annick – a 2nd Premie Star Mare who is 12 years old and my Queen, my inspiration, the face of my Brand.
Rana – a 3rd Premie Mare who is also 12 years old and my first Friesian who started this addiction I now seem to have.
Zeva – a 2-year-old filly who is just massive but the gentlest girl. She loves attention, treats and galloping.
Imke – a 2nd Premie Filly, 2 years old who is probably the sweetest and cleverest horse I have met. She is an escape artist extraordinaire! Just head over to the RiderCise® Facebook page to see ALL her videos.
Clare and her beloved Annick
An early start to a busy day
I typically get up at about 6:30am, feed the cats and then go feed the girls, turn out, muck out and fix whatever Imke has destroyed. It takes me about 1.5hrs to do four boxes and prep them for the evening. I then head back in to do my cardio. I normally do between 30-60mins on the cross trainer whilst making calls, responding to emails and going through my diary.
At the moment I am busy recording for the new RiderCise® On Demand Platform. That means that after my cardio, I’ll have a shower and then record 1 or 2 routines before a late breakfast at about 11am. I then head out to ride the two older horses. I try to alternate between Annick and Rana but of course, they are horses so that doesn’t always go to plan and they sometimes get left longer between rides depending on how they felt when previously ridden.
Both Annick and Rana are slowly improving their fitness as I don’t typically ride much through the summer. They just don’t cope well with the heat and, as always, there are ongoing challenges with horses. They are individuals, nothing is plain sailing and there are often more downs than ups!
Behind the scenes of RiderCise®
At about 2pm I normally have some lunch and then sit down. I start looking through my client’s updates on the RiderCise® current platform, responding to questions and queries. I then typically start editing videos (which takes forever!) until about 5pm. Despite the girls having access to grass there isn’t anything in it at this time of year. That means they are often bored and want to come in, so off I trot to the yard to bring them in and feed.
After feeding I head back to my office and continue editing videos. Then I do the majority of my client calls who are on Custom Designed Programmes. I often finish at about 8:30pm, sometimes later if I have a webinar or am speaking to clients in another time zone. Then, I start making my dinner and usually have a glass of wine. I do love wine and it helps me shut my mind down, especially when working so late. Just before I eat, I go check the girls. I top up their hay and give them their sweets for the night.
Fitness to ride supporting her horses
Rana has slipping stifles, something she has always suffered from and she needs to work a lot more through her body. She has a tendency to drag herself rather than push herself and she doesn’t have much focus. She would much rather be watching what everyone else is doing instead of her feet, which doesn’t help her stifles. With her, I work on forwardness mainly, long and loose, she must find her balance and learn to use her body properly. We do lots of transitions, serpentines, zig-zags to keep her focused. I also pay particular attention to my body posture, balance and control so she doesn’t have to worry about dealing with me as well as herself.
Annick hasn’t been right for a while. She was caught on our CCTV playing in the field, bucking and landing upside down on the floor! She needs to lengthen and strengthen her muscles (as with most of us riders) so, whilst I need to work her, she often needs bigger recovery gaps. It will often feel like she is going 4 steps backwards and then has a really great session. Annick also has to work more proactively from her hind and find her own balance. She also needs more support from me, to help pace her (she will rush if allowed) through my tempo and encouragement to go forward with impulsion with my energy and seat.
A total body approach to fitness
I keep a total body approach with my own fitness, but at the moment I am personally focusing on the control of my body for both horses. It’s important that I’m in control of what my body is doing. It enables me to stay as light as possible in my seat, not leaning or collapsing through transitions whilst still having the strength to create impulsion to drive them forwards. For Annick, I need the strength in my legs to wrap around her and support her when needed and release when she has rebalanced. I also need the strength in my posterior chain to control the pace of her trot through the tempo of my posting.
I’m constantly looking at ways I can improve myself for the benefit of my girls. Small changes in the way I ride can have huge positive impacts on their ability to move beneath me. Focusing on rider fitness truly has changed my life!
Learn more about RiderCise®
Clare’s message that rider fitness is just as important as horse fitness has truly resonated with riders around the world. Rider fitness is not just for elites, it’s for anyone who cares about their horse! Riding is a partnership and we have to hold up to our side of the bargain.
Keep an eye out for the launch of the RiderCise® on Demand programme when it launches later this month take a closer look here.
Get in Touch
I would love to hear your views so do not hesitate to contact us, subscribe to our newsletter for free, or click here to get in contact for any questions or queries you may have. Keep up to date with the latest content by following our Social profiles on Facebook, and Instagram.
