Additionally, riders’ traditional show wardrobes (breeches, tall boots, multiple top layers, gloves and helmet) aren’t exactly heat friendly and often result in greater fluid loss from sweat. And while there are indoor showing opportunities in some parts of the country throughout the summer, many equestrians don’t have that option and therefore have to learn how to cope with the heat.

Water is our body’s most important element and is more necessary than food. Emily Cooper, MD, and medical director of Seattle Performance Medicine, says that water intake affects our athletic performance in so many ways that paying attention to how you hydrate is essential. Here, we’ll help you determine how much H20 you should be drinking when riding in the heat, provide dehydration warning signs and offer tips on how to boost your water intake.

Liquid Gold: Why Water Is Essential For Performance

Water is essential to every body system, but here are a few it its key jobs:

• Water delivers oxygen to muscles and carries waste products away
• It helps maintain blood pressure. “Imagine your veins are pipes and your heart is a pump,” Cooper said. “Without enough fluid, the heart has to work harder to deliver blood throughout your body.”
• Water carries moisture to skin and eyes and lubricates our joints.
• It transmits heat produced by working muscles to the skin through circulation to produce sweat, which helps keep our core temperature stable and essentially enables the body’s cooling function that’s crucial during athletic activity.

While thirst is one of the body’s ways of letting you know you need more fluid, Cooper says that if you wait until you’re thirsty, you’re already behind. You’ve probably heard the eight-glasses-a-day advice, but a person’s water needs are highly individualized and depend on multiple factors. For a very general rule of thumb on your fluid needs when you’re not exercising or outside in hot weather, simply divide your body weight (in pounds) in half for the number of fluid ounces you need per day.

When you exert yourself through exercise, especially in hot, humid weather, your water needs can significantly increase depending on how much you sweat. Sweating can also vary from person to person, but a typical sweat rate is about 20 to 40 ounces for every hour, indicating how much water you would need to replace what you lost through sweat, in addition to your baseline needs in non-exercising circumstances.

It might be tempting to combat this by pre-hydrating with the amount of sweat you expect to lose before your ride, but unfortunately Cooper says that doesn’t work. The most effective strategy is to start your show day properly hydrated and then maintain that hydration by drinking enough fluid either during or after exertion to replace what you lose through sweat. Additionally, if you’re exercising and sweating a lot, you’ll need to continue to hydrate for the rest of the day even when you’re back indoors.

Signs You’re Not Drinking Enough Water

Thirst: By the time you’re aware of this first dehydration indicator, you’re already about a liter of fluid behind what you need.

Headache and dizziness: Dehydration reduces blood flow to the brain, which can result in headache, dizziness or confusion—you might even feel like you’re going to pass out.

Fatigue and muscle cramps: These occur when large muscle groups are deprived of oxygen and waste products aren’t removed.

Soreness: Muscles won’t recover well after exercising if you’re not well hydrated and you may experience prolonged muscle soreness.

Reduced performance: In severe cases of dehydration, muscles will actually break down and release large amounts of waste products, which can overload the kidneys and even lead to kidney failure.

Symptoms of Dehydration

When your body experiences inadequate water intake, it can lead to dehydration, heat exhaustion or heatstroke, which can be fatal.

• Dry mouth
• Sunken eyes
• Deep, rapid breathing
• Dry, wrinkled skin
• High heart rate, but low blood pressure
• Flushed skin
• Loss of appetite
• Heat intolerance or chills
• Dark-colored urine

Drink Up: How To Stay Hydrated in the Saddle This Summer

August of 2024 was the hottest month ever recorded, according to both NASA and the National Oceanic and Atmospheric Administration—and higher than average temperatures are predicted for much of the U.S. this year. High heat along with high humidity poses the most dangerous dehydration risk. As sweat evaporates, it helps remove heat from the body. When the air is moist, that cooling mechanism is less efficient. Overcast and humid conditions can sometimes be worse than direct sunlight in drier climates.

When the weather heats up, it’s crucial that you pay close attention to your fluid intake. Follow these strategies to ensure you’re hydrating right:

Drink clear fluids: Unconcentrated, clear fluids are key to proper hydration. Cooper notes to avoid juice and milk, and opt for water, herbal teas and some sports drinks. “It’s important to be aware of the difference between sports waters and sports drinks. The waters have added flavoring only,” she said. “Sports drinks often contain sodium and other electrolytes like potassium, magnesium and calcium to replace key minerals lost through sweat and can be good option when exercising in hot weather, in addition to plenty of water.” Avoid sports drinks with added sugars.

Limit caffeinated beverages: Caffeinated drinks can have a diuretic effect, but only in the absence of exercise. “Once you start exercising,” Cooper explains, “the diuretic effects are blocked.” Caffeinated or not, she advises against soda for hydration.

Up your fruit and veggie intake: The water content of fruits, vegetables and brothy soups also can help boost your overall hydration.

Opt for cool drinks: Cold fluids empty out of the stomach and into your system faster than warm beverages.

Gulp: When exercising in hot weather, gulping is better than sipping; having more fluid entering your stomach at once, rather than in small amounts, also aids gastric emptying.

Avoid alcohol: While your horse might benefit from a stout beer on hot show days if he struggles with anhidrosis, skip that glass of wine the night before competition as alcohol leaves you dehydrated.

Replace salt: Other than water, salt is the biggest substance that we lose on a hot day and is also vital to replace. Cooper says that when sweating on hot days, people generally need around 300 to 600 mg (or 1/16 to 1/8 teaspoon) of salt per hour. Signs that your salt is low include subtle calf cramps, frequent urination or puffiness in the fingers or toes. You also might notice white caking on your skin or sweaty clothing, similar to the salt residue you see on your horse’s coat after he’s been sweating heavily. To ensure, you replace salt lost through sweat, she recommends drinks with sodium and other electrolytes (salt, along with potassium, magnesium and calcium, is an electrolyte) or salty snacks.

Monitor your calcium, magnesium and potassium needs: If you’re going to be exercising and sweating for more than six hours, your muscles will use more calcium and magnesium through repetitive contractions. In hot weather, you’ll also lose potassium through sweat. Though unlikely for most equestrians, endurance riders or eventers who ride multiple horses in a competition, can experience painful repetitive muscle contractions, which can be serious and even require prompt medical attention. Cooper recommends supplementing with 250 mg of calcium and magnesium every four hours during long events when muscles are working continuously. Many sports drinks contain calcium, magnesium and potassium, or try snacking on foods high in potassium like bananas, kiwis or energy bars.

For More:

• For more tips on riding in the heat, click here.
• For advice on how to ensure your horse stays well hydrated throughout the summer, click here.
• The Heat Index (a measure that combines air temperature and relative humidity to estimate how hot it actually feels) also plays a big role when trying to hydrate before riding in the heat. You can the find the National Weather Service heat-index calculator here.

Unfortunately, the average person’s lifestyle typically requires a lot of time spent in a flexed position: hunched over a desk or over a broom, sweeping the stable aisle. Muscles and fascia can get locked and shortened by overuse or injury, which makes a neutral position difficult to obtain, so it is important that before we focus on engaging too much of the body, we lengthen and loosen the overly tight parts first.

Sometimes our ability to stretch can be limited if a muscle contains knots, or “trigger points.” These trigger points make it more difficult for the muscle to work to its full potential. Trigger points can restrict the range of movement of a muscle or even trap nerves. Also, if a muscle isn’t functioning efficiently, your body might compensate by recruiting other muscles to join in the effort. It is often necessary to release these trigger points before you can reap the benefits of stretching.

To Release Trigger Points 

Use a foam roller or small ball to release some of these common trigger points: glutes, calves, hip flexors and back. Remember to avoid rolling on joints. This is also good to do after you ride to help muscles return to a neutral state, especially if you ride a number of horses or if you have known injuries, which means your body’s alignment is probably less than perfect. Once you have eliminated these knots and can stretch more effectively, be careful not to overstretch.

Stretching Exercises 

It is best to stretch often, but in small increments. You are better to do a little bit everyday to notice lengthening in your muscles over time, rather than binge stretching once or twice a week. This kind of stretching can lead to strains and injury to tendons and ligaments. Following are a few stretches that will help with common overly tight muscles.

Pec Stretch:

This stretch targets the front of your chest to counteract any tendency to hunch. You can also do this on the roller, lying with your back along its length and your pelvis and head both resting on it, knees bent and feet flat on the floor. Let your arms relax next to you on the ground. Stabilize your shoulder joint so you can target the correct muscle. Make sure you don’t just flop your chest open. Keep the back of your ribs well connected to the roller.

Knee Openings on Roller

This exercise will help neutralize your pelvis and allow your sacroiliac joints to settle and unlock. Lie on the roller as described in the previous exercise. Switch on your core muscles and begin with your knees and feet hip-joint-width apart. Drop one knee out to the side, but only as far as you can remain straight and stable on the roller. Watch that when you drop one knee out, the other remains aligned and doesn’t drop out slightly to counterbalance.

Hip Mobilizers

Unlocking your hips helps to create a seat that can swing with your horse’s back. Stretching your inner thighs, hamstrings (backs of your thighs) and glutes with a theraband can help warm up your hip joints to prepare them for riding.

Lie on your back and loop the band around one foot and stretch your leg above you until you can feel a little pressure through the back of it. Maintain a neutral spine, with the tailbone well anchored to the ground, supported by your core and with relaxed feet, so you don’t just stretch your spine or your sciatic nerve. Next, take your leg out to the side, keeping both shoulders on the ground and the opposite side of your pelvis anchored to the ground, so that you are able to stretch your inner thigh. 

Finally, take your leg across your body to stretch your glutes and outside of your thigh. Keep it flowing and don’t overdo it!

About Rebecca Ashton:

Rebecca Ashton is a qualified Pilates instructor, a British Horse Society-trained instructor and an Equestrian Australia-accredited dressage coach. She has competed through Intermediaire II, working with riders such as Anky van Grunsven and earning championship titles in the small tour. She lives in Australia and teaches clinics internationally (equestelite.com).

In addition to stretching Ashton is avid fan of Pilates for increasing riders’ core strength. Check out these rider Pilates videos on EQUESTRIAN+ for inspiration!

1. Hit the Trails

Especially if you’re lucky enough to live in an area with lots of fall color, grab your riding friends, ditch the arena and treat your horse to a leisurely trail ride in the woods. The break in your daily training routine is good for both of you and can even help you get out of riding ruts and prevent burnout.

Plus, walking in nature has additional physical and mental health benefits such as reducing stress and anxiety and improving mood and overall well-being. The Japanese call it shinrin-yoku, which means “forest bathing.” So, embrace the fall foliage and enjoy just being in the moment with your equine partner.

2. Core Focus

Can’t ride due to the weather? Throw in some extra core-toning workouts and yoga sessions. As we all know, a stronger core equates to better riding (plus, it improves our horses’ abilities to balance and move.) USDF medalist Debbie Rodriguez discovered that riding alone wasn’t sufficient exercise to develop the strength and flexibility she needed to ride effectively.

“Riders must have enough muscle strength, coordination and suppleness to maintain a correct and balanced position in order to easily influence their horses,” she noted. “In the end, lighter aids are needed because the rider has better control over her body and is operating from a centered, strong and stable position.”

Rodriguez talks more about the benefits of developing a strong core here. For some specific core-strengthening exercises, click here.

Dressage trainer Jaclyn Sicoli is an avid yogi and encourages her students to practice yoga to improve their core strength, flexibility, balance and mental focus. She explains that yoga promotes the same core position as riding and strengthens the muscles that elongate the spine and allow us to stand straight.

“The core muscles are constantly at work when the body is seeking balance and are vital for balance while riding,” Sicoli said. “Many riders sit at a desk or in a car for hours every day. This creates tension that works against proper riding position and relaxation. The deeper muscles of the hips and back need time to relax and open up. A few hours of stretching each week will change your ability to sit properly.”

If you don’t currently incorporate yoga into your non-riding fitness routine, you might want to reconsider. For Sicoli’s five reasons why you should be hitting the yoga mat in between riding lessons, click here.

3. Get Out of a Riding Rut

Challenge yourself to do one new exercise per week instead of your same-old walk-trot-canter hack. For example, do you have trouble keeping your leg underneath you? Try this exercise from hunt-seat trainer Boo Major to help stabilize your legs in the correct position while simultaneously improving your upper-body control:

• At the trot, alter your posting sequence so that you change diagonals every stride. First do it by sitting for two beats and rising for one, over and over. This will teach your body not to get ahead of your horse’s motion.
• Then practice staying out of the saddle for two beats and sitting for one. This will teach your body to avoid falling behind the motion.

For more of Major’s tips to correct common leg, seat and hand problems, click here.

4. Go Stirrup-Less

For those of us who happen to be Adult Ammies of a certain age, “No-Stirrup November”—a month-long commitment to improve your seat with or without stirrups—might seem overly ambitious, but challenge yourself to incorporate some stirrup-less work into your riding routine. Riding without stirrups will help you become a more supple, adaptable rider and develop an independent seat. Dressage trainer Dave Thind provides several No-Stirrup November exercises here.

5. Prioritize Reducing Stress

Giving yourself time to rest and recover is crucial for managing stress and balancing work and family obligations with your horse life. But taking the time to destress often creeps to the bottom of our to-do lists. Sports psychologist Jenny Susser says that taking time to feel good or do something relaxing is a not a luxury. Instead, it’s a necessity, and our bodies, minds and spirits need to feel good every day in order to flourish.

“The key to feeling good in our hyper-drive stressful lives is being intentional about it. Do not let it become negotiable,” she advised. “The good news is that feeling good only takes a moment. Take a few deep breaths, listen to a favorite song, look at a picture or video of the horse you love. You can endure hours of stress if you have moments of feeling good as a relief peppered in.”

For more on Susser’s advice for managing mental stress in both horse and rider, click here. Now that you have permission, make a point of doing at least one thing to destress every day—a hot bubble bath with Epsom salts, a massage, a nap—whatever helps you relax and recover.

6. Assess Your Blanket Inventory

With Jack Frost just around the corner, it’s time to evaluate your turnout sheets and blankets, as well as any stable blankets or coolers you use throughout the colder months. Carefully examine your inventory for any rips, missing hardware or straps and any other potential integrity issues. If you discover any damage, check your blanket’s warranty.

While horses will be horses and eventually damage their winter wardrobes over the years, some manufacturers have warranties. SmartPak, for example, offers a 10-year Indestructible Guarantee on all of their Ultimate Turnout Blankets and Sheets. Weatherbeeta and Horseware also offer limited warranties on some of their blankets.

Hopefully, you were ahead of the game last spring and washed your blankets then, but if you’re a procrastinator like me, it’s wise to have them washed before the first cold snap.

7. Helmet Safety Check

Helmet Safety Awareness Week this fall reminds us that it’s crucial to regularly check our helmets for signs of any damage or compromised integrity. Indications that you’re due for a helmet replacement can include cracks, dents, warping or holes on the outer surface; chin straps with broken teeth or clips; a loose retention harness in the shell; or the inner lining is missing chunks or certain spots appear compressed or even melted.

Even if your helmet doesn’t have any visible signs of damage, most manufacturers and governing safety bodies recommend replacing helmets every three to six years because the internal components can deteriorate over time.

If, however, your helmet takes a blow after a fall, kick or any other impact (I had a helmet fly out the back of my car following an accident), it needs to be replaced immediately. A lot of brands offer “crash replacement policies” at heavily discounted rates, so be sure to ask your helmet manufacturer about their specific policy.

If you end up being in the market for a new helmet, consider upgrading to one with MIPS (Multi-Directional Impact Protection System). This technology was engineered to help reduce the rotational force exerted on the brain during a fall and is also used in helmets for cyclists, motorcyclists and winter sport enthusiasts. You can read more about MIPS here.

8. Pink-Ribbon Friends

Do you have a barn friend who’s a breast cancer survivor or one undergoing treatment? Take the time to reach out and schedule a fun ride or lunch together or surprise her in a group lesson by planning an all-pink saddle pad and polo day. Or, just let her know you care by sending flowers or something unique and horse-related along with kind note.

Read about hunt-seat rider Kerri Burke’s story as a breast cancer survivor here.

9. Give Back

‘Tis the season of giving, thankfulness and friendship. Pay it forward by volunteering your time or equestrian expertise at a local therapeutic riding facility or equine-rescue organization. You can also donate to any favorite national or international groups or take a weekend afternoon to clean out your tack trunk (or if you’re like me, your many tack closets) and donate any new or lightly used items you’re confident your horse can live without.

Or maybe you have a niece or nephew or other special youngster in your life who’s itching to catch the horse bug? We all can relate to that special moment when we first fell in love with all things equine. Take a day to introduce your little one to your horse and teach her some horsemanship basics—you never know how it might impact her life! (My first day of riding camp went on to shape the trajectory of my professional and much of my personal life.)

10. Boost Barn Camaraderie  

Host a pumpkin-carving, potluck Freindsgiving at the barn. We all have insanely hectic schedules, but the pandemic taught us just how important our social connections are. And, for us, our barn communities are part of our social lives—we often go through a lot together when it comes to heartbreak, joy and grief with our horses.

For any barn members who have a little extra time on their hands, create an informal planning committee to organize the menu, drinks and any extras like games (pumpkin-carving contests are a proven favorite), special treats for the horses or an inexpensive gift exchange.

Looking for an easy fall-themed horse treat recipe? Give this one a go!

Pumpkin Oatmeal Cookies

(Adapted from Spalding Labs)

Ingredients:

• 4 cups whole oats
• 1 can pumpkin (or 15 oz of fresh cooked pumpkin)
• 2 cups water
• 2 tsp baking powder
• 1 3/4 cups oat flour or almond flour
• 2 tsp cinnamon
• 1/2 tsp nutmeg
• 1 tbsp honey or molasses (optional)

Directions:

Heat oven to 350 degrees. Mix pumpkin and water together well. Add flour, oats and spices. Add optional honey or molasses. Drop spoonfuls of mixture onto a greased cookie sheet. Bake for 20 minutes or until done. 

11. Reassess Your Goals

Don’t make this some monumental task or get bogged down in details. Simply think about things you could improve or revamp in your horse life. When the pandemic brought life to a halt in the spring of 2020, we were gifted with the rare opportunity to get off the hamster wheel and reassess what we value most in our horse lives. That pause in normality reminded us that we have the freedom to choose how we spend time with our horses and what goals are most important to us, which might involve redefining our perceptions of success.

Go back to that time and simply reflect on what’s important to your horse life and brainstorm ideas to improve or enhance those areas. No goal—or idea of a goal—is too big or small. Just keep the focus on what brings you and your horse the most joy and meaning.

12. Start Tack Shopping

The holidays, of course, are a popular time for big-item gifts like saddles and tack trunks. If you’re in the market for a new saddle for the upcoming holiday season, kick off your search now, especially if you hope to have it under the tree by December 25. A lot of manufacturers offer barn calls for saddle fittings and demos. However, these can be harder to come by if you live in a more remote area or one without a large horse community. Some companies even offer trial and test-ride periods for saddles; google “test ride saddle” to discover regional or nation-wide offerings.

Tip 1: If you’re like me and are currently leasing a horse—or if you ride a lot of different horses—you might want to look at saddles with adjustable gullet options. That way, if you find a saddle you adore, you can always adjust it to accommodate for different horses’ conformations.

Tip 2: Akin to saddles, if you or your horse-crazy youngster, has a tack trunk on their holiday wish list, order as early as possible. Many of the custom tack-trunk companies are small, family-owned operations, so it takes times for them to fulfill orders.

Happy Fall Y’all! We hope you and your horse enjoy giving some of these ideas a try over the upcoming months.

Body and Muscle Awareness

Riding requires advanced control of your body mechanics. Have you ever been asked to change your position on the horse while in motion, and found yourself struggling to command your body into action? As a dressage instructor, I’ve learned to accept that individuals have strength, mobility and awareness limitations that can prevent proper riding. If you’re required to alter your position and movement in a particular way while riding your horse, you may need to practice while dismounted. If riding is the only time you ask your body to perform certain positions and movements, then you’ll likely find it harder to succeed. Yoga introduces postures that will help make you aware of your muscles and skeleton and how to control the mechanisms of movement.

Breathing

We are all continuously breathing. Practicing several different types of yoga breath trains your body to control the tempo and depth of your breath. In ujjayi breath, you breathe slowly through the nose into the back of your throat, creating a snoring sound that lifts the throat, making your neck and chest expand and become warm. This breath is an ideal warm-up for exercise. Alternately, pranayama deep breathing flows into the bottom of the lungs and stomach, helping to slow and calm the body. This breath is ideal during times of tension and promotes relaxation of the rib cage and shoulders. As you continue to practice yoga, your body’s awareness of breath improves, giving you control. There are many physical and mental benefits of controlling your breathing.

Core Strength

If you were asked to stand properly with your body straight and in alignment, would you know how? Yoga promotes the same core position as riding. Practicing yoga strengthens the muscles that elongate the spine and allow us to stand straight. The core muscles are constantly at work when the body is seeking balance and are vital for balance while riding. Without control of this musculoskeletal system, it is very easy to stress and injure your body and spine while riding.

Flexibility

During the sitting trot, the rider’s hips, if lacking flexibility, prevent movement of the seat, pelvis and lower back. Do you have trouble stretching your leg back away from the knee block of your saddle? Or, do you experience pain and popping of your hips during your warm-up or ride? Do your horse a favor and get supple. Many riders sit at a desk or in a car for hours each day, creating tension, that works against proper riding position and relaxation. The deeper muscles of the hips and back need time to relax and open up. A few hours of stretching each week will change your ability to sit in the saddle properly.

Mental Focus

Riding requires intense mental concentration, feel and focus. Awareness of your horse’s movement, breathing and mental/emotional state is easy when your mind is calm. Alternatively, it can be very dangerous if you lose your cool when your horse needs you. As the brains of the operation and leader, the rider has a responsibility to remain mentally flexible. Training your mind to remain free of distraction is an important skill all types of riding. Having control of your thoughts and emotions during a stressful event or moment can be crucial to staying safe. Perhaps the greatest gift of yoga is this training for your mind.

It’s true that the postures, vocabulary and practice of yoga will greatly improve your riding, and it’s important to me that I fully explained those benefits to my student and to you. My favorite yoga practice comes in the form of an hour and a half 26-posture class in a crowded room heated to 105 degrees at 30 percent humidity in front of a large mirror. There are more styles of yoga than there are riding disciplines. Find one that’s right for you. Now I am getting down off my soapbox and I suggest that you hit the mat. 

To read more about how yoga can benefit riders, click here.

Leading up to the Paris Games this summer, U.S. Eventing Team member Boyd Martin launched an all-out fitness transformation to ensure he can continue performing at his full potential. About five years ago after recurrent injuries—including a broken pelvis, leg, arm and wrist, as well as torn abductor muscles—and numerous surgeries, the almost 45-year-old, three-time Olympic contender faced a reality check.

“I just kept on getting injured over and over again. It was a little bit of bad luck, but it was also that I just wasn’t as strong and healthy as I could have been,” he said. “For so many years, I could stay out all night partying and drinking and just be bulletproof. And then you eventually realize you’re older, and you’re not Superman anymore.”

Part of Martin’s personal overhaul involved being more selective about the horses he was riding. The other part involved embracing an overall wellness program in which he resolved to improve his stamina, core strength, diet and sleep.

“My lifestyle has changed 100 percent, which I think is a good thing. I’m in bed early. I wake up early. It might sound boring, but it’s helped me tremendously,” Martin said. “I really started to focus on becoming more of an overall athlete. I had to make sure I was doing absolutely everything I could to perform the way I want to and be as good as I can be. And that can be a hard conversation to have with yourself.”

Training Like a Demon

In addition to riding and training his horses every day, Martin began incorporating intense, early-morning workouts into his routine to improve his core strength and flexibility.

“I do physiotherapy, I do yoga, I do ice baths—and just train like a demon,” Martin said. “In order to perform the way I wanted to, I had to ensure I was doing absolutely everything I could to improve myself as an athlete.”

Martin’s day typically starts around 5 a.m. with several mugs of dark coffee and a nutrient-dense breakfast shake made up of supplements, half a banana, ice and a dash of honey. Once well caffeinated, he heads downstairs to his basement-turned-home gym to perform a series of core-strengthening exercises and stretches for 45 minutes to an hour.

“I start on the Elliptical for five to 10 minutes just to get my body moving and my heart and lungs going. The motion also helps with stiffness in my pelvis from previous injuries,” Martin noted. “Then, I use a foam roller on all my major muscle groups before I stretch. A great trainer named Kenny Rae from Aiken, South Carolina, taught me to roll before stretching.”

After rolling for 10 to 15 minutes, Martin goes through a long series of stretches. This helps loosen up stiff muscles, joints, ligaments and tendons. Some mornings, he works out with his physiotherapist to help with balance and mobility. Other times he does virtual yoga with an instructor who specializes in hip, groin and core strength. If he doesn’t have a scheduled workout, he selects a handful of exercises posted on his makeshift gym’s dry-erase board and does them three times each.

“To stay competitive at this level, you just have to stay at it,” Martin said. “You have to be unbelievably hungry and disciplined and obsessed with trying to be the best. And that’s uncomfortable sometimes.”

Dawn to Dusk

Following his morning workouts, Martin takes a quick dip in his ice-plunge tub followed by a session on the BEMER blanket to help increase his circulation.

“In the mornings, I usually only do the ice bath for one to two minutes. It’s a real prick, but it helps build mental toughness. And it’s a great way to wake you up and jolt your body into getting the day started,” he said. “Time on the BEMER blanket also gives me a chance to take a deep breath and get fired up for the day.”

It’s after all this that Martin truly starts his workday at the barn, where he’ll be for the next 12 to 14 hours. He works his upper-level horses earlier in the day and continues riding his other mounts until around 4 p.m. He then often teaches lessons to up-and-coming riders and finishes any necessary barn chores for the day. Around 7 p.m., he gives all his horses a final check before at last heading home for dinner, which typically consists of something light like a green salad and baked salmon.

“You can’t live a normal life and expect to be a champion. It might sound a bit compulsive or obsessive. But I’ve got a window of time here for the next 10 or 15 years where I could really have a good crack at this,” he said. “So, I’m trying to do everything I can to make sure I don’t regret anything. Or wish I could have done more later on.”

Finessing His Mental Game

While all Olympic athletes need a fair amount of mental toughness to compete at such high levels, equestrians also have to contend with the unpredictable nature of their sport and their equine athlete counterparts.

“In our sport, there are unbelievable highs followed by the absolute bottom of the worst lows. You get knocked down over and over again. It’s just part of the life we’ve chosen,” Martin laughed. “It’s still tough though if your horse gets injured or you come up shorter than you expected at an important competition. But I think we have the best job in the world.”

After competing in 62 CCI5* events over two-and-a-half decades, Martin has learned how to control his emotions throughout the inevitable ups and downs in the sport of eventing. When things are going really well, Martin finds it key to not get too excited. If things seem to be in the dumps, he doesn’t get too low.

“I don’t think there’s any magic out there. I truly love the process of training the horses, all the day-to-day work and the camaraderie I have with my staff,” he noted. “We talk a lot about mental toughness. But sometimes hard days are just a part of life. You learn to push on and know the sun will come up the next day.”

Embracing Nerves

Over the course of his long and successful eventing career, Martin has come to embrace his competition-day jitters as a privilege. He’s even learned how to enjoy moments of nervousness and use them to his advantage.

“If you don’t get nervous, I don’t think it’s healthy.  Nerves keep you on edge and hyper focused on all the little details. It’s sort of one of the joys of the sport,” he mused. “If you sit on the couch all day eating popcorn and watching TV, you’ll never have the opportunity to feel nervous.”

When his nerves do spike, especially under extreme pressure at high-level competitions, Martin trusts in his training. And over time, he’s found that embracing his nervousness has made him a better, stronger, more confident rider.

“At the back of my mind, I know I’m prepared. I’ve done the work and have trained as hard as I could to be successful at that moment,” he said. “Then, I just accept that it is what it is and let the chips fall where they fall. You can’t get overly worried about the end result and stay in the moment at the same time. So it’s pointless to worry about how you’re going to place. I just concentrate on the next five minutes of my life. That’s it. I think true champions handle nerves the best. They don’t let it consume them.”

Zen Frame of Mind

While he doesn’t cling to any outlandish superstitions before high-pressure events, Martin finds comfort in maintaining routine. On big competition days, he goes through his stretching regimen to get into a more zen-like frame of mind. And the last couple of hours before an event, he prefers quiet, alone time for personal reflection.

“I like to keep to myself and go over my plan and what I want to do with the horses. But it can be really hard to get in that calm, focused state sometimes. This is especially true when I have family and sponsors and owners around,” Martin said. “I always try to pretend like I’m the happy, nice guy, but sometimes I need to just stay to myself. And it’s always important that the people around me understand that.”

For More

• Read more about U.S Olympic Eventing Team member Boyd Martin here.
• For more on our coverage of the 2024 Paris Olympics, click here.

Thanks to Sentinel Horse Nutrition for our coverage of the 2024 Paris Olympics, including rider interviews, competition reports, horse spotlights, photos, videos and more.

Approximately half of all equestrians experience a head injury at some point in their careers, but most return to riding without ever seeking medical clearance. These concussions can cause your riding, your horse, and you to suffer.

Aneurysm, Concussion, Paralympic Equestrian Rider: Elle from Plasticity Centers on Vimeo.

Just ask para dressage rider Elle Woolley. An aneurysm at age 11 left her with significant paralysis on her left side, and after a particularly bad fall more recently, Woolley found herself suffering with the effects of a concussion. This Paralympic hopeful knew she wasn’t going to let a brain injury hold her back from her Olympic dreams, so she reached out to the Plasticity Centers of Orlando, FL, for help.

Almost immediately, both Woolley and her coach, Lisa Helmer of LCH Equestrian, noticed a huge improvement in her riding. Her balance and straightness were greatly improved and that translated into significant improvement during her rides.

“I have always been rather confident in the fact that I think it’s only a matter of time before I make the (paralympic) team,” says Woolley. “But now I feel like it’s because I’m going to gain so much more talent and ability in my riding that I think it’s inevitable with the help of Plasticity Centers.”

So just how easy is it for riders to hurt their brains and why is proper rehab after a fall so important? We sat down with Dr. Emily Kalambaheti, a board certified functional neurologist and senior staff clinician at Plasticity Centers, to talk about how concussions affect equestrians and what you can do to keep your brain safe at the barn.

Q: How easy is it to hurt your brain?

A: “Anytime you experience an acceleration or deceleration event–which is when you are moving quickly followed by a fast stop–you can hurt your brain. Some examples of this are when you are falling and then abruptly stop when you hit the ground or when you are riding and the horse stops suddenly causing a whiplash-like injury. Concussions can happen from being kicked or stepped on, thrown or fallen from the horse, or by the horse falling on you.

It takes a lot less than you might think to get a concussion. Even a minor fall where you seem uninjured can possibly give you a concussion.”

Q: How do I know if I hurt my brain? What are the signs?

A: “Most people experience symptoms the day of or in the days following the injury. These symptoms can include headache, dizziness, nausea, light sensitivity, sound sensitivity, motion sensitivity, fatigue, and exercise intolerance. Sometimes the injury can be subclinical, meaning you may not notice huge symptoms due to your brain’s ability to compensate. For equestrians, symptoms may include difficulty with balance, timing, and accuracy of movements when riding.”

Q: Do all concussions feel the same?

A: “No, research has found that there are five main types of concussions:

• Headache/Migraine: Headache is the most common symptom following concussion and different types of headaches can occur following head injury. Migraine is a type of headache with associated symptoms including nausea, vomiting, and sensitivity to light, sound, or smell. Headaches and migraines can have various origins, but if they worsened following a concussion, neurorehabilitation and hyperbaric oxygen therapy may decrease the intensity and/or frequency of the headaches/migraines.
• Vestibular: A concussion can cause dysfunction of the central vestibular system that involves movement and orientation of the body to space and time. Symptoms include dizziness, fogginess, lightheadedness, nausea, vertigo, disequilibrium, difficulty with walking or balance, and symptoms that are exacerbated by movement. Vestibular rehabilitation is excellent to treat this type of concussion.
• Cognitive: The cognitive type of concussion involves the primary dysfunction of specific cognitive abilities following injury including: attention; impaired reaction time; speed of processing/performance; working memory; new learning; memory storage; memory retrieval; organization of thoughts and behavior. Cognition is the pinnacle of brain function and can often be jeopardized if the other more foundational brain areas are not working well. Diagnostic testing by a trained functional neurologist can pinpoint which brain regions may be “slowing down” or interfering with cognition following a concussion.
• Oculomotor: Oculomotor means eye movement, and the oculomotor type of concussion involves dysfunction of the visual system. Ocular-motor and visual dysfunction can cause difficulty obtaining, understanding, and processing visual stimuli. Symptoms can include difficulty with screen time, reading, riding, driving, etc; eye strain and eye fatigue; problems with visual focus including changing focus from near to far or far to near; light sensitivity; blurred or double vision; eye pain/pressure behind the eyes; difficulty judging distances. Vision therapy or eye movement based neurological rehabilitation can help people with this type of concussion get back to work and back on the saddle.
• Anxiety/Mood: The anxiety/mood type of concussion is characterized by increase in anxiety and mood-related symptoms including nervousness, feeling more emotional, feelings of being overwhelmed; depression, sadness, anger, irritability, fatigue, and feelings of hopelessness.This type of concussion is often accompanied by sleep disturbance which can snowball the mood irregularities. When people understand that mental health is a facet of brain health, it makes sense that brain injuries like concussion can cause mental health challenges, and that brain rehab can get to the root of the problem.

Many people have a combination of two or more subtypes. This means that some people may get a concussion and their only symptom is headaches, while other people can have changes in their emotional state and difficulty maintaining balance, and other people may have headaches, fatigue, and digestion issues. This also means that your first concussion can feel different than a subsequent one.”

Q: How serious are concussions? How long can injuries to my brain affect me and my quality of life?

A: “Your brain controls every part of your body. Even a small injury can cause large effects down the line if unchecked. Many injuries can be treated and, if treated, may not affect your life very much. Without treatment, symptoms can persist and you can be at a greater risk of another head injury.”

Q: How does brain injury affect mental health?

A: “Mental health is a facet of brain health. Neurology, the branch of medicine or biology that deals with the anatomy, functions, and organic disorders of nerves and the nervous system, and psychology are two halves of the same coin. When the neurons inside our brain are damaged, they may have a harder time creating neurotransmitters like serotonin and dopamine, which can lead to depression and mood dysregulation. Head injuries can also affect sleep, which in turn can further degrade your mental health.”

Q: How can I help rehabilitate my brain after a concussion?

A: “Thankfully, there are ways to recover from concussions. It is recommended to rest for up to but no more than 72 hours, increase your Omega 3 fatty acid intake, and begin active neurological rehabilitation. The best treatment is active rehabilitation. This includes vestibular rehabilitation, vision therapy, and neuromuscular re-education. Neuromuscular re-education is a therapy category that stimulates the receptors throughout the joints of the targeted body part to send accurate information to the brain about its positioning. This in turn leads to improved muscle tone regulation and coordination. It is important that you find a physician who understands how to test and treat all subtypes of concussion.”

Q: Is rehabilitation only important if I have a serious fall or injury?

A: “While serious falls or injuries call for intense rehabilitation, the gradual accumulation of small injuries can also cause larger issues down the road.”

Q: What can I do to protect myself?

A: “Helmets are a great first step. Helmets save lives by providing an additional layer of protection to decrease skull fractures and potentially fatal severe brain injuries. Unfortunately, helmets cannot stop the brain from hitting the inside of the skull during a head injury. Helmets also cannot help stop the neuronal shearing that the brain can encounter inside the skull.

Annual neurological examinations can help identify any dysfunction before it becomes an issue. Seeing a functional neurology practitioner or going to a neurological rehabilitation facility after a fall is another way to ensure your best performance.”

“For high performance athletes, this is not an option—it’s a must-have”, says Helmer. (Visits to the Plasticity Centers) should be part of your training program whether you’re an able-bodied athlete or a para-athlete. Having that awareness of your body, vision, and balance all affects how you ride.”

Recovering from a concussion isn’t something you have to do on your own. The doctors at Plasticity Centers know that no two brains are alike and no two concussions are the same, so every treatment plan and home exercise program is completely customized to the individual. Every Plasticity Centers location has an experienced team of functional neurologists and neurotherapy assistants to provide vestibular rehabilitation, eye-movement exercises, neuromuscular re-education, and hyperbaric oxygen therapy.

For more information regarding PlasticityⓇ Centers and to learn how they can help you recover from a concussion, visit www.plasticitycenters.com.

Fear. It’s the number one issue I tackle with riders. And, contrary to what you might think, I’m not talking just about beginners, or riders who have fallen off, or older adult amateurs. I hear about fears from riders at every level, in every discipline—professional and amateur.

Does fear accompany you in the saddle? Let’s walk you through some steps to unpack and address it. My goal is to help you understand what your fear is really about and arm you with strategies and tools to work with it.

Work with it? Yes, the first strategy is to accept that your fear is part of you. Fear needs to be worked with, not against. Many people are actually afraid of having fear. So, my first piece of advice is this: make friends with your fear. Get to know and accept it. Once you have become friends, you can work with it. Put simply, the first and most important step is to stop fighting the fact that you have fears.

Many riders are relieved by the idea that it’s ok they have fears. The idea that they can work with it, and that it can transform into fuel, unburdens them and allows them to emotionally move forward.

Next, clarify what your fear is about. This will take some introspection. Generally, I find that fears fall into several categories: fear of falling (or injury), fear of mistakes or failure (letting yourself down), fear of others’ judgement or embarrassment (letting others down), and even fear of success. The first is a physical fear and the others are mental and psychological fears. Often people suffer from all of these; more often they misattribute the source of their fear. That is, they believe they’re afraid of injury but actually it’s about perfectionism. Or they believe they’re fearful of failure but down deep it’s a fear of triumph.

Some riders are afraid that their trainers are going to be disappointed in them. Or their parents. They live under a constant fear of perceived judgement.

When you have some time to reflect, let yourself really think about your fear. Challenge yourself to delve into it. Partner up with someone and talk it out. See if you can learn anything deeper about what you’re afraid of. Look at other areas of your life—do your fears crop up there as well? What are the similarities to your riding? In my experience, people generally do not restrict their worries to the saddle, so you will likely find patterns. Once you have done the inventory, then you can more freely go about addressing the fears head on. Usually, doing the inventory provides relief in and of itself.

Riders tend to be very driven people, in and out of the saddle. They’re used to being in control. The realization that in the saddle, our control is relative and not at all certain (even on the most reliable of horses), makes some riders very anxious.

Physical Fear

Let’s take a moment to address the fear of falling: this is a physical fear, often reinforced by a traumatic event—that is, a fall itself. This situation is different from the mental/psychological fears that I will address next. With a physical fear, it’s imperative to first make sure you are as safe as possible. This could mean scaled back lessons, jumping lower heights, getting more or different help—and, at times, riding a different mount. Second, be sure to go at your own pace (slowly). Small, positive, steps are much more effective than forcing yourself to do something you’re terrified of in order to ‘get past it.’ Set yourself up for success! Third: practice relaxation breathing before and during your ride to calm and center yourself and help relax your body (see below).

4-2-6 Relaxation Breathing—to Calm Body and Focus Mind 

This breathing exercise can be done on the ground or in the saddle:

• Take a moment to call yourself into present time

• Breathe in through your nose for 4 counts

• Hold for 2 counts

• Breathe out through your mouth for 6 counts

• Repeat 3 or 4 times, imagining the breath as an oval, flowing up from the ground and then down through your body

Tip for physically fearful riders: think of yourself as your horse when he’s scared of something—how would you reintroduce that thing he is fearful of? You would do it slowly, rewarding him for every positive move or moment of relaxation, right? You would not force or threaten him. Try this approach with yourself.

Mental Fear

Now let’s delve into more mental/psychological fears. First, a definition: I say mental/psychological as a way to highlight that fears are comprised of both thoughts and feelings. The mental aspect can actually be separated from the emotional aspect. Here is a good example: the “fear” that many riders feel before they go into the show ring is often mixed heavily with excitement. Try leaning into the excitement: redirect your thoughts from “I’m afraid I’ll mess up” to “I’m fired up to ride this round!”

Tip: You can actively change your experience of ‘fear’ from anxiety to excitement by changing your self-talk.

Perfectionism

Let’s talk about perfectionism. The need to be perfect usually packs worries about failure, success, and others’ judgment into one heavy piece of baggage. Perfectionism grows out of black and white thinking: it’s perfect or terrible; it’s failure or success. I don’t let my riders tell me, ‘it was a bad round,’ or ‘a perfect round.’ No ride is all bad or all perfect. I want to hear the details. “The first corner was balanced and with good impulsion, but then we got on the forehand and I didn’t lift him up soon enough, etc.” Specific feedback to ourselves allows us to solidify that which we want to repeat and correct that which we need to change.

Perfection is a global judgment rather than a specific assessment. Train yourself to become more detailed in your self-feedback.

Managing Nerves

In my view, a major component to managing nerves is to actively own your own rides. Owning your rides means taking responsibility for them by breaking them down into moment to moment tasks which focus your mind on something to do and away from the fears. In every single step—own the ride and be responsible for it.

Typically I ask fearful riders focus on three tasks they want to accomplish in a round or ride. This might sound like, ‘I’m going to balance in my corners, keep my leg on out of the turn, and count out loud as I approach the fence.” Focusing on specifics that are achievable gives the rider tasks to think about which increases the chance of a successful ride and diverts their mind away from a global thoughts and fears such as “I’m afraid I’ll mess up.”

After the round, decide how well you completed these tasks. Evaluate yourself against goals that you set, not in relation to someone else’s performance. Remember while you and I might be in the same hunter class, I guarantee that we are not working on the same things. My 75 score from the judge has no bearing on how well I accomplished what I needed to do today for the particular horse I was riding. Given what I was working on, it might be a 95 in my book. Or a 65 if I didn’t come through for myself. Give yourself your own score, and then follow that up with a refinement of your tasks for the next ride. Remember: keep your tasks specific and doable for you. You decide what was a success and where you didn’t come through.

But, you say to me: I want to win the class. I want to be the best in the class. Sure, we all want to win, but we can’t control that. We can only be in charge of our own riding today. Ride your horse the very best you can for this round and let the scores fall where they may. That is ownership and responsibility. You will find, if you adopt this mindset, not only will your riding improve and your fears diminish, but you will also enjoy your riding much more.

Here’s a summary of the strategy to get you on the path toward redirecting your fears. I suggest you include others in your process, especially your trainer or coach. You may also want to enlist a trusted barn mate or colleague. When working through tough topics, it helps to have an outside perspective and a partner for support.

Summary: Strategy for Tackling Mental and Psychological Fears

• Don’t resist fears, regardless of their source or content.

• Do an internal assessment: what am I really afraid of? Where else in my life do fears show up? Am I misattributing my fears?

• Use relaxation breathing in and out of the saddle to calm your mind and body and focus yourself.

• Own your rides! You decide your specific tasks for the ride and focus on those. No global condemnation!

• Give yourself a post-ride evaluation and re-group for the next ride.

• Treat yourself with compassion, just as you would your horse.

Last but not least, remember that Rome was not built in a day. Working through fears takes time and effort, but it is possible! And the rewards are well worth it. Don’t allow yourself to get frustrated—break the process down into doable steps and set yourself up for success. Again, think of how you’d work with a nervous horse and you’ll be on the right path!

About Darby Bonomi, PhD

Darby Bonomi, PhD is a Sport and Performance Psychologist. She works with equestrians of all disciplines, and other athletes, to achieve optimal performance in and out of the saddle. For more information or to contact Dr. Bonomi, click here. Follow her on Facebook and Instagram.

Practical Horseman thanks public relations agency Athletux for their assistance in the preparation of this article.

Mario gave more insight on what riders can do to be more successful during his sport psychology lecture, entitled “One Jump at a Time” at the USHJA’s virtual meeting in 2020. He also noted that year been a particularly stressful year for everyone. “We’ve probably never experienced the stress on the level that we are all experiencing today.” Here are some key takeaways from Mario:

1. “One Jump at a Time”

If you feel yourself getting nervous or anxious or things aren’t going well, refocus on something simple. For example, if you’re in the jumper ring, don’t think about the rail that just came down, or the chip you had, the double coming up, or how many jumps you have left. Just focus on the jump in front of you and ride.

2. Take a Breath

It’s important to recognize or be aware of what you’re doing. Breathing properly allows you to release tension and relax. The horse feels it and responds to it. When you don’t breathe properly, the ride and the rhythm can speed up and that’s when bad things can happen.

3. A Bad Ride Does Not Define You

One ride does not define who you are—as a rider or a human being. Just because you have a hiccup, it doesn’t mean the ride is over. Don’t be hard on yourself if you have a mistake. We’re not perfect and our horses aren’t perfect. Your job is to get better. Ask yourself what you did well and focus on that. Then think about something small and simple that you can work on and work to get a little better a little at a time.

4. Remember Why You Love to Ride

Think about how lucky you are that you get to ride. There are many people that would love to be around horses but don’t have the opportunity. Take a step back to value your partnership with your horse. Why you love riding is your fuel to do well. If you frame things from the perspective that your job isn’t to win, but to deepen your connection with your horse, it leads to optimism instead of getting locked up or nervous. The more pressure you put on yourself, the harder it’s going to be. Give yourself permission to remove the pressure. This leads to confidence and eventually, winning rounds.

“Nutrition is very much a science,” explained registered dietitian nutritionist Natalie Gavi. There are so many different fad diets and misconceptions about sports nutrition and Natalie was ready to set the record straight during her seminar at the U.S. Hunter Jumper Association’s virtual annual meeting. Natalie, who is based in Los Angeles, combined her passions for nutrition and equestrian sport and created her own practice, Gavi Nutrition. A lifelong rider, Natalie sees a need for a greater understanding of proper nutrition among equestrians.

During the discussion, Natalie gave a quick “Nutrition 101,” including an overview on the basics of macro- and micronutrients, and then delved into some of the most common misconceptions surrounding nutrition:

Myth #1: Carbs are Bad

Carbs are important for overall health and in sports nutrition, they are essential for optimal performance, Natalie explained. Not eating enough carbs can lead to a negative impact on energy levels, concentration, gastrointestinal health, mood and restriction of carbohydrates can lead to unhealthy eating behaviors.

Myth #2: Athletes Should Avoid Simple Carbs

Simple carbs may actually be a better choice before riding or exercise because they can be broken down quickly and used as an immediate energy source, whereas complex carbs take longer to break down because they have more fiber. High-fiber foods can also lead to gastrointestinal stress if eaten before riding or exercising.

An example of a simple carb to eat before riding would be apple sauce, as opposed to an apple which has more fiber. The skin on the apple will take longer to digest while the apple sauce is pure energy that can be used by your muscles as a source of energy immediately.

Myth #3: More Protein Equals More Muscle

Protein plays many roles in the body, including in immune function and prolonged energy levels. The key is to consume a variety of proteins to meet nutritional needs. Your body can also only process so much protein, so it’s good to get in the habit of eating protein with every meal so your body can process it and use it more effectively.

Myth #4: Athletes Need Supplements to Help with Health and Performance

Supplements are useful to fill nutritional gaps, but nutritional needs should be met with whole foods first and then with supplements if necessary. There are also some risks that come with using supplements. The first is that if you take more than your body needs, the supplement will just be excreted, or if it’s fat soluble, the body can hold on to it may cause toxicity. The second is that supplements aren’t well regulated. “What you see on the label isn’t necessarily what you’re getting in the bottle,” Natalie explained. Look for third party-tested nutritional supplements, like from USP, Informed Sport or NSF. One other note: USP does not test for banned substances, while Informed Sport and NSF do.

Myth #5: Emotional Eating is Bad

“Emotional eating is completely normal,” said Natalie. It is natural to find a sense of comfort in food. Society tells us it’s wrong. Natalie explained emotional eating in this context: When infants cry, parents or caretakers usually first try to console the baby by feeding him. At the same time he is being fed, he is also being held and coddled and therefore feels safe and comforted. There’s a bond and an emotional connection, so it’s all intertwined. It’s natural for food and comfort to be connected.

Natalie did give one caveat: “If you’re using food as the primary coping mechanism to deal with emotions, it may be helpful to look for other coping strategies.”

Myth #6: Losing Weight Will Make You a Better Rider

“A person’s weight does not determine riding ability,” Natalie explained. Think about what other factors can improve performance that has nothing to do with a number on the scale. Inadequate energy intake can negatively impact health and performance. In children and teenagers, growth and development can be impacted. If you aren’t giving your body the energy it needs, it’s going to be difficult to achieve athletic goals.

Other nutrition tips from Natalie:

• Make sure you’re eating consistently throughout the day, try not to go more than 3-4 hours without eating

• Whenever you eat, go through this checklist: Is there a carb? A protein? Some color? These are the pillars of a traditionally balanced meal

• Keep in mind that all foods fit. Any time you would think of restricting something for one reason or another, this sets the stage for a cycle or restriction, overeating, guilt and back to restriction

For more from Natalie, check out this Q&A, her interview on the Practical Horseman Podcast and more of her insights on sports nutrition.

I am a medical doctor and I ride dressage. Hence, I call myself a “riding doctor.” I wear this label when I work with riders and evaluate their balance and functional challenges on horseback. I do not diagnose medical disorders, but I use my background in medicine, movement and riding to identify postural and muscle imbalances that can preclude effective riding and cause or contribute to injury.

This article is adapted from “The Riding Doctor” by Beth Glosten, MD and available at HorseandRiderBooks.com.

Riding in balance with a correct position creates the wonderful picture of horse and rider moving as one. I strongly believe that this position is not a gift conferred to just a few. You, too, can learn to ride this way. The journey starts by understanding a bit about how your body is put together and how to access the tools within yourself to support balance and suppleness. Not only will you improve your riding skills, but you will also be doing yourself a favor.

The tools for graceful riding are the same ones we all need to ride in a healthy way: Correct posture and spine alignment creates not only a beautiful position on horseback but also the healthiest position for your body—one that promotes balance and efficient use of your many joints, minimizing unnecessary wear and tear.

My goal with this book is to empower you to understand your body and use it as effectively as possible while riding (or doing any other activity) so you are able to continue for years. But with the challenges of equestrian sport comes the requirement that you take care of yourself. Pay attention to your body. Use it mindfully, efficiently, and effectively. Ride in balance and ride in good health.

While fitness is necessary, good riding goes beyond how much weight you can lift or how many sit-ups you can do. Good riding comes from fitness combined with body awareness, respect, and control.

I’ve worked with hundreds of riders in dressage and other riding disciplines, from rank beginners to experienced trainers. In both the studio and in riding lessons, I focus on posture and spine alignment, and independent and balanced function of the shoulder girdle, and the muscles of the hip joint and leg. I assess muscle imbalances and alignment issues that add up to dysfunctional balance strategies and inefficiency in the saddle, some of which cause pain. My goal is for you to organize your ride mostly from the center of your body (core), with the rein and leg aids added in. I believe the horse can “hear” the intent of your center—more forward, less forward, for example. Riding from your core improves the clarity of your aids.

I’ve found notable postural issues in over 90 percent of the riders I’ve worked with. Some issues may be subtle: For example, a small change in the balance of the pelvis in an experienced rider improves freedom and expression in a canter pirouette. Other postural issues contribute to harmful and painful misalignments of the spine and threaten your balance; insecure balance causes compensatory tension and dysfunction in the muscles of the shoulder girdle and hip joint, risking joint irritation and pain and poor balance also increases the risk of a fall. Finally, inefficient balance and poor posture can disrupt the horse to such an extent that his gaits become irregular.

Beautiful riding is not magic. The skills for balanced riding can be learned and harmful movement and riding habits replaced with those that are more productive, not only in terms of training your horse, but also in taking care of yourself. Develop these tools off the horse to spare your horse from enduring your struggles with imperfect symmetry and coordination. Riding is a very busy environment; by improving balance and posture off the horse and focusing just on yourself, you can return to the saddle with a more organized body.

The body awareness and skills taught in the off-horse exercises will equip you with the needed tools to improve your riding. By helping you understand how your body interfaces with your horse, I hope to help you meet your riding goals and, at the same time, ride in good health and prevent injury.

My approach is based on anatomy and how the human body works. I present the skills you need to ride well and offer specific exercises to teach these skills.

Before you start a different exercise program, check with your health care provider. I have done my best to provide a written description of the exercises to make them clear—and safe. However, without feedback from a trained instructor, it can be challenging to do them correctly. So, if any exercise causes you pain, stop; that shouldn’t happen. Skip that one, and seek feedback from a qualified instructor before trying it again. My mantra for exercise is, “Mindful, careful, patient, progressive,” not “No pain, no gain!”

Body Control: Legs

Effective riding requires control of your legs—and arms (chapter 4). This control is possible only when you are focused on your position (chapter 1) and also when the center of your body, or torso, is stable and balanced in the saddle from correct posture, and postural support from your core muscles (chapter 2). Without focus and balance from your center, your body seeks balance from your arms and/or legs, creating unwanted tension in the muscles of the hip joint, leg, and shoulder girdle. This precludes having controlled, independent, efficient and effective leg and rein aids.

Without awareness and control, your legs fall into the role of “muscle men,” causing you to use force to get what you want. Instead, you need to feel as if your legs are part of your horse’s body. Your legs must move with your horse’s swinging barrel or rib cage, and give appropriately timed aids to ask for more activity, engagement, or a lateral step. You must have suitable control so you can use your right leg, left leg, or both for an aid. More advanced control allows you to use different parts of your leg for different purposes. Giving leg aids must not disrupt your balance or impair your horse’s movement. A leg that is gripping to keep you from falling off cannot move with, or aid, your horse effectively. But you can only release a gripping leg when you do not need it for security—that is, when your balance is centered in your torso and supported with your engaged core muscles.

Anatomy of Legs

The leg connects to the pelvis at the hip joint and is held in place with multiple strong ligaments. The hip joint is a “ball and socket” joint, which makes possible a great range and variety of motion at the joint. The thighbone (femur) can move forward in flexion, a bit back in extension (the hip joint does not have a big range of motion in extension), out to the side in abduction, toward the center of the body in adduction, or inward (internal) or outward (external) rotation. It is a joint that is meant to move.

The knee joint is essentially a hinge joint and moves primarily in two dimensions: flexion (bending the knee), and extension (straightening the knee). This joint is not able to allow rotation or abduction/adduction (outward/inward motion) of the lower leg to any significant degree. This will become important when I talk about how to apply leg aids.

The ankle joint is a complex joint that allows movement of the foot upward in flexion or downward in extension (or pointing the toe, also called dorsiflexion); the foot can also rotate inward (inversion or rolling onto the baby toe) and outward (eversion or rolling onto the great toe). Keeping the muscles of this joint supple and not locked allows the ankle to absorb movement.

In the saddle, the leg hangs from the hip joint in slight external rotation. This leg position accommodates the horse’s barrel. The degree of external rotation will depend upon the rider’s anatomy (a narrow pelvis leads to more external rotation than a wide pelvis), the shape of the twist of the saddle, and the horse’s shape (a horse with a broad back requires the rider’s leg to externally rotate more than a horse that is slab-sided). This external rotation at the hip joint places the rider’s knee gently against the saddle flap supported by the knee roll and places the lower leg against the horse’s rib cage. It is appropriate for the rider’s toe to point outward slightly, as opposed to facing straight ahead. (Because of the knee joint anatomy, pointing the toe straight ahead places rotational strain across the knee joint, causes the foot to invert at the ankle, or forces too much internal rotation at the hip joint, thus pulling the rider’s knee too tightly against the saddle.)

This balanced leg position should allow the ball of the foot to rest on the stirrup iron with a sense that just the weight of the leg sits on the stirrup, as if it is on a shelf. That is, you are neither pulling your foot off the stirrup, nor pushing weight onto the stirrup. The weight of your leg will allow your heel to rest below the level of the front of your foot, without force.

You can now add the “heel” part of the shoulder-hip (pelvis)-heel alignment of good rider position. The leg rests under your body, hanging from the balanced torso. The ideal leg position would allow you to end up standing upright on the arena surface in balance if the horse were taken out from under you.

Hip Joint Muscles

A complex array of muscles connects the leg to the pelvis at the hip joint and operates the knee and ankle joints. Important hip joint muscles are shown below. Since your legs carry and propel you through the day, your leg muscles are relatively big and strong. Almost as if they have a mind of their own, your legs can demonstrate their excessive strength while you’re riding—to the detriment of suppleness and efficiency. Awareness and control of these muscles is vital to allow your legs to move with your horse and give aids of appropriate pressure and timing.

Gluteal Muscles

The largest muscle of the body, the gluteus maximus, is one of three muscles that form the gluteal muscles (or “glutes”) and the contour of the buttocks. It is a strong muscle, and in conjunction with deeper muscles in the hip, extends and externally rotates the thighbone. When the thighbones are held stable, the gluteus maximus will move the pelvis in a posterior pelvic tilt (pelvic tuck).

Beneath the glutes is a collection of smaller muscles that rotate the thighbone outward. I refer to these as the deep hip rotators. These muscles help stabilize the rider’s leg position in the saddle, working to balance inward rotation and potential gripping from the adductor muscles. Many riders benefit from stretching these deep rotators to facilitate freedom in the hip joint.

Hamstrings

The hamstring group of muscles forms the substance of the back of the thigh. This group of three muscles attaches to the seat bone and to the top of the lower leg just below the knee. This muscle group extends the hip joint (it therefore assists the gluteal muscles), and flexes (bends) the knee.

The hamstrings are a powerful muscle group to access while riding, as they are the muscles that pull your lower leg against your horse’s side, as well as pull your entire leg back in the saddle. This provides an efficient and specific tool for your leg aids. The degree to which your lower leg needs to move back to give the leg aid depends a bit upon your horse’s sensitivity to the leg aid (which can be trained), the shape of your horse’s rib cage, and the length of your leg. A sensitive horse will perceive the upper calf against his barrel, requiring little or no lower leg movement when you apply the aid. Others may require a bit more leg contact.

I believe it is better to have a brief period when your lower leg is drawn slightly back to give a leg aid than to try and keep your leg in the same position and pull your calf directly inward against your horse’s side. This motion of your lower leg risks strain across your knee and sacroiliac joints. Your knee is a hinge joint, and does not easily allow this inward movement of your lower leg. As a result, you are forced to rotate your whole leg outward to accomplish this inward movement of the lower leg. This disrupts the position of both your leg and your pelvis. It is preferable to draw your lower leg back a bit, using the efficient hamstring muscle for a leg aid. Think of directing your heel toward your horse’s fetlock of the opposite hind leg. This gives a line of action that activates the hamstrings and prevents your heel from coming up too much. Your leg must return to its proper position, however, after each aid.

Exercises for Gluteal and Hamstring Muscles

You will gain awareness of and strengthen both the gluteal and hamstring muscles in the following Pelvic Bridge exercises. Be sure you feel your glutes and hamstrings engage. 

Pelvic Bridge: Simple

All of the Pelvic Bridge exercises strengthen your hamstrings and gluteal muscles, and activate the stabilizing muscles of your trunk.

I have described doing this exercise in neutral spine, which makes it feel a bit like the motion of posting the trot. Be sure that the power for this exercise comes from your gluteal and hamstring muscles of the back of your leg. These muscles—not the muscles of your back or arms—lift your body off the floor.

Check that you push off from both feet equally; one leg should not do more work than the other. Keep spine alignment stable and don’t let your back arch at the top of the movement; keep your trunk muscles engaged. Don’t let your knees fall apart: keep your knees aligned over your feet (placing a small ball or towel between the knees helps).

Pelvic Bridge: Single Leg

This version of Pelvic Bridge challenges leg strength and the ability of your torso muscles to keep your pelvis level.

Try to keep the front of your pelvis level as you lift with just one leg; avoid letting one side dip down. Keep the range of motion small at first. If this exercise causes a hamstring cramp, briefly stretch your leg, and try again, focusing on balance, organization, and smooth movement. Also be sure to recruit your gluteal muscles to help with the lift. For a more challenging exercise, start with your feet seat-bone width apart, rather than close to together.

Pelvic Bridge with Ball

This version of Pelvic Bridge adds a balance challenge.

You will quickly notice the added balance challenge of doing this exercise with your legs on a ball. Use your core muscles for balance. Remember, the ball will roll in the direction of more pressure, indicating you are pressing more onto one leg. Try to keep the ball still by equally lifting off both legs. The exercise is easier if the ball is close to your body (thighs or knees on the ball), and more difficult when the ball is farther away from your body (calves or ankles on the ball).

This article was adapted from “The Riding Doctor” by Beth Glosten, MD and available at HorseandRiderBooks.com.

Beth Glosten, MD, earned her medical degree from the University of Washington and practiced as an academic anesthesiologist, specializing in obstetric anesthesia. While she no longer practices medicine, this background laid a foundation for her analytical approach to rider-position issues. 

Dr. Glosten received her Pilates training through the PhysicalMind Institute and is certified through the Pilates Method Alliance. She operates her RiderPilates program in Redmond, Washington, where she teaches private and small-group, off-horse, exercise and movement classes. She also gives lessons and offers RiderPilates clinics that focus on rider position and function to improve balance and health.

Dr. Glosten owns two horses: the 2004 mare Donner Girl (“DG”) and the 1992 semiretired Grand Prix mare Bluette. She has successfully competed in dressage from Training Level through Grand Prix, and has earned her USDF bronze, silver, and gold medals. She is a graduate of the USDF “L” judge training program, with distinction.

Find out more about Dr. Glosten and her RiderPilates program at www.RiderPilates.com.