NCTV Episode 108

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

  • The most common horse riding injuries
  • How to protect yourself from them
  • Warm up and cool down exercises
  • Managing injuries
  • Treatments to aid recovery and prevent injury

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV Episode 108 which is all about horse riding injuries.

First of all, what are the common injuries and why do they happen? Well, inevitably, with a one-ton animal underneath you, things can get interesting. Cutting to the chase though if you pardon the pun, some of the most common injuries tend to be lower back pain, hip and pelvis issues, shoulder and neck tension and the results of a fall:

  1. Starting with lower back pain – The core strength needed to keep your posture while riding is significant. Without it, your lower back takes the strain and injuries can occur.
  2. Secondly, hip and pelvis issues arise from sitting in a saddle for prolonged periods while moving. This means the hips and pelvises can often end up stiff or misaligned.
  3. Thirdly, Shoulder and neck tension especially occurs if you’re gripping too hard or trying to control a spirited horse.
  4. And fourth – Falls. These are quite often unavoidable and out of your control, being an unfortunate hazard of the job or sport and the act of falling can result in anything from sprained wrists to broken bones. An interesting fact for you: Did you know that a horse’s average speed can reach 30 mph, and at that speed, falling off is like getting hit by a car. Not to try and scare you but just to keep you informed!

Now onto what you can do to keep the injuries at bay and protect yourself:-

  • It may seem obvious but the first step would be to gear up and invest in a well-fitted helmet and supportive footwear.
  • Another great tip is to warm up – Horses warm up with walking, transitioning to a trot and then maybe even a gentle canter, and so should you…but maybe in a less horsey way! Some dynamic stretching can go a long way in protecting your muscles and joints so spending five minutes on the following can make a noticeable difference on your performance and comfort, reducing the chance of injury.Exercises such as:-
    – leg swings to loosen the hips and prepare the legs for the saddle position
    – hip circles to warm up the pelvis and lower back
    – arm circles to loosen the shoulders
    – walking lunges to activate the glutes, quads and core, promoting good balance and strength in the lower body
    – torso twists to warm up the spine & core, essential for posture while riding
    – and calf raises to prepare the calves and ankles for the stirrup position, improving lower leg strength and balance.
  • Also, it’s always a good idea to keep a constant check on your form – working on core stability is essential and one way you can do this is to imagine balancing a glass of water on your head while riding—that’s the posture you’re aiming for!

Next up, building strength off the horse is just as important as what you do on it and here are a few exercises to do in your own time, several times a week, that can work wonders:

  1. Planks – for core stability. Aim for 30-60 seconds.
  2. Hip Bridges – to keep the pelvis mobile and strong, protecting your lower back.
  3. Shoulder Rolls – great for keeping shoulder tension at bay.
  4. Leg Stretches – particularly focusing on the hamstrings and quads which take a hit while riding, so be sure to stretch them out regularly. A quick tip on the matter – Make sure that, stretching is part of your riding cool down routine. Doing so for five minutes after a ride can help you stay injury-free.

In terms of how to manage and treat injuries, if you do find yourself hobbling a bit post-ride, don’t worry. Rest and recovery are key, and a hot bath can do wonders for sore muscles. But if aches persist, it may be time to seek help.

So what type of help should you seek I hear you ask? Well, osteopathy for one of course. Osteopaths work on balancing and aligning your body so you’re not just treating the pain but preventing it from recurring. For riders, that means everything from reducing spinal restrictions to soft tissue massage work around the hips, shoulders, and lower back. Plus, we can assess your posture and help correct any misalignments that riding might have created. In other words, we make sure you are not out of kilter in order not to put your horse out of kilter so that both you and your horse can ride comfortably.

Aside from osteopathy, several other complementary treatments riders can find beneficial are physio, sports massage, Pilates, acupuncture, yoga and even nutritional therapy to address different aspects of recovery, mobility, and strength for both good health and injury prevention.

So there you have it for this week’s bitesize bit to help your health flourish! Stay strong, ride safe, and remember: a little care now saves a lot of pain later.

Happy riding, and I’ll see you again next time.

Bye for now.