Horse riding: returning after an injury

Risks and order of return

Posture, balance and falls load the back, hips, adductors and wrists; resume at a walk, on a calm known horse, with an instructor, and trot, canter and jumping last.

Horse riding: start at a walk, on a calm horse, with short sessions. Sitting trot, canter and jumping come next; a fall should be avoided at first.

Bringing the movement back in four stages

1. 1

   Grooming and walking beside the horse, balance while standing still, or a few minutes at a walk.

2. 2

   Short sessions at a walk, relaxed seat, calm horse.

3. 3

   Sitting and rising trot, longer sessions, no jumps.

4. 4

   Canter, jumps, sustained work and competition.

Common injuries in this sport

• Lower back (lumbar)Stay at a walk and avoid sitting trot at first; keep the back supple and take breaks.
• Adductors and groinShorten sessions and keep the stirrups at a comfortable length; avoid forced splits.
• WristKeep soft reins, avoid pulling hard and protect against falls onto the hands.

Preparation exercises

• Squeeze ball between knees

  Lying with knees bent, squeeze a ball or cushion between the knees, hold 5 seconds. 10 repetitions.

  To start: 10 squeezes of 5 seconds, once a day.

  Variations, mistakes and progression

  Easier

  Squeeze at half strength.

  Harder

  10-second holds, then with the ball between the ankles, legs straight.

  Common mistakes

  • Lifting the buttocks off the floor.
  • Squeezing suddenly: build up force gradually.

  Moving on

  When you can squeeze hard for 10 seconds with no groin discomfort.

• Forearm plank

  On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

  To start: 3 holds of 20 seconds, every other day.

  Variations, mistakes and progression

  Easier

  On your knees, or hands on a table.

  Harder

  On your feet, then lifting one foot for a few seconds.

  Common mistakes

  • Hips too high or lower back sagging.
  • Holding your breath.

  Moving on

  When you can hold 45 seconds on your feet, body aligned.

• Bird dog

  On all fours, extend one arm and the opposite leg keeping the back steady, hold 5 seconds then switch.

  To start: 3 sets of 8 per side, 5-second hold, once a day.

  Variations, mistakes and progression

  Easier

  Leg only, or arm only.

  Harder

  10-second holds, then bringing elbow and knee under the belly between reps.

  Common mistakes

  • Lifting the leg too high and arching the back.
  • Letting the pelvis rotate.

  Moving on

  When 3 × 10 is done without the pelvis moving (a glass on your lower back would not fall).

• Clamshell

  Lying on your side, knees bent, feet together: open the top knee without moving the pelvis. Add a band later.

  To start: 3 sets of 15 per side, every other day.

  Variations, mistakes and progression

  Easier

  Smaller opening, no band.

  Harder

  Band around the thighs, then a 2-second hold at the top.

  Common mistakes

  • Rolling the pelvis back to open wider.
  • Going fast and feeling it in the back rather than the buttock.

  Moving on

  When 3 × 20 with a band is easy: move on to the side plank or band walks.

• Gentle wrist mobility

  Slow circles and flexion–extension of the wrist, arm supported, without forcing. 1 to 2 minutes.

  To start: 1 to 2 minutes, 2 to 3 times a day.

  Variations, mistakes and progression

  Easier

  Smaller range.

  Harder

  Bigger range, still without forcing.

  Common mistakes

  • Forcing at the end of the movement.
  • Doing it fast.

  Moving on

  This is a mobility exercise: keep it as a warm-up.

• Horse stance

  Feet wider than your shoulders, toes slightly turned out: bend the knees as if sitting in a saddle, knees over the feet, chest up, and hold.

  To start: 3 holds of 20 to 30 seconds, 1 minute rest, every other day.

  Variations, mistakes and progression

  Easier

  Less bend, 15-second holds.

  Harder

  Lower, 45-second holds, then shifting your weight from one leg to the other.

  Common mistakes

  • Knees caving in.
  • Chest leaning forward.

  Moving on

  When 3 × 45 seconds is easy with no groin or knee discomfort.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• An approved helmet, heeled boots or shoes, and a protective vest depending on the discipline.
• A saddle fitted to the horse and to you, stirrups at the right length.
• An instructor who knows your injury and a horse suited to your level.