Warm up routine for riders

Training a horse requires of the rider to be fit both physically and mentally. Horse riding is physically demanding on the rider (see fact sheet :  « The rider’s physical effort »).

An epidemiology study, conducted in collaboration with Angers University (LEEST) has revealed  that a high proportion of professional riders suffer from backaches. These results showed that the backaches were often not due to riding itself, but rather to all the work on foot, grooming, infrastructure maintenanc etc...since all the gestures needed require fitness in terms of heart rate, breathing, energy levels, metabolism, bones and joints, and mental health (see figure 1).

The MSA (Agricultural Welfare body) in Maine et Loire published a Practical guide on horse related jobs : associating work, health and performance, which aims to encourage professionals in the equestrian sector, racing yards, training centres, to implement physical and mental preparation. Warming up is one of the levers to improve control over horse related  hazards, and to limit or delay physical fatigue.

The guide shows how to integrate a warm-up routine into the daily organisation of one’s professional activity. The advice given is taken up in this fact sheet.

Warming-up is the time used before a training session or a competition, to prepare the body for the effort to come. It will improve performance and reduce the risk of injury by protecting the musculoskeletal system. How ?

•  By increasing body temperature, blood flow to the muscles (thus supplying more oxygen and eliminating cabondioxide), lung ventilation and oxygen supply, the benefits of a warm-up are numerous.
•  By improving transmission of nerve impulses, therefore allowing better coordination : it becomes easier to cope with unforseen situations such as the horse spooking. Being warmed up allows quick response when necessary, right from the start of a session.
• By increasing proprioception sensitivity, which helps with balance and being « with » one’s horse.

Associated with mental preparation, warming up not only contributes to better performance, but also to reducing the risk of injury. Increasing body temperature lessens joint friction (lowering of synovial viscosity) and increases muscular elasticity (the muscles are more supple). Warming-up prevents muscle and tendon problems such as muscle stiffening, or pathological damage to muscles such as the adductor muscles, particularly at risk for riders.

Several work situations will allow you to warm-up providing you mobilise the entire body progressively.

Grooming

Grooming (figure 3) using both hands for example, can be an opportunity to warm-up the upper half of your body (head, neck, back, and upper limbs).

Warming up shoulder and back muscles is important, as they contribute to the position of the head, and therefore to the field of vision. They also play a part in adjusting the aids. Warming- up the top half of the body increases fluidity and  accuracy of movement, helps prevent cervical and shoulder pain, and increases alertness.

Grooming also gives the opportunity to warm-up the lower half of the body (pelvis and lower limbs). Balance when moving comes from your feet on the ground, necessary when grooming, mucking out and tacking up. Stable support through the stirrups, also enhances balance.

Walking during stable duties

A horse spooking causes the rider to be unbalanced. When warmed-up appropriately the rider can react quickly to avoid muscle and tendon damage. The fact of walking (from the car to the stable for example) is a very good means to warm-up the legs. Adopt a brisk walk, and make sure your foot rolls from heel to toe, gradually increase the length of your stride, and lift your knees slightly higher than in a normal walk (figure 4).

Mucking out, sweeping, tacking up, transporting equipment or feeding time, are all opportunities to warm-up by gradually increasing the length of the movement, by varying postures, alternating between left and right, and balancing out loads that need to be lifted or moved. This can be discussed at work organisation meetings. Start the day for example, on an easy-going horse, this will also make warming-up a lot easier.

In the work place, a few additional exercises can help accentuate the warm-up routine (figure 5). Once on horseback, the routine can be prolonged by mobilising the neck in forward and backward and side to side movements, followed by rotational movements in both directions (figure 6).

Stable work, and preparation of the horse can be carried out progressively, so that they become the opportunity to warm-up. Doing this in agreement with the employer is essential.