Horse & Hound

The ultimate rider warm-up

We all know the importance of warming up our horses at an event — but what about ourselves? Sports massage therapist Harriet Eaglestone explains the importance of warming up, and how to do it effectivel­y

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“RIDERS are notorious for taking the time and effort to warm up their horses correctly, but they don’t all consider their own warm-up to be important,” says Harriet.

“Warming up is the gradual increase in intensity of exercise and stretching before taking part in a strenuous activity. It is a way of preparing the body and muscle condition for the demands of the activity. Although warming up is mainly aimed to reduce stiffness in the muscles before exercise, a simple 15-minute routine can actually improve your performanc­e as a whole.”

The benefits of warming up are numerous, as Harriet explains: “It increases the speed of contractio­n and relaxation in the muscles, resulting in quicker reaction times, and it reduces muscle stiffness as warmer muscles cause less resistance, making movement more economic and efficient.

“Warming up also dilates blood vessels, increasing the oxygen to muscles, meaning they are less likely to fatigue quickly. This puts a direct demand on the heart to increase pace, putting it into ‘work mode’, ready for exercise.

“It also plays a big part in mental focus — warming up allows the brain to focus inwardly, creating a sense of calm and readiness.”

Riders who don’t warm up risk muscle stiffness and ultimately injury such as muscular tears and strains.

“Strenuous exercise without a warm-up can result in delayed onset muscle soreness which causes pain and stiffness, and can be felt for days after exercise,” explains Harriet.

“The most common injury sustained by riders is repetitive strain injury (RSI) or overuse injury (OI), both of which can be prevented through a warm-up routine.

“As a therapist, I see these types of injuries on a daily basis and my first question to a client is always, ‘Do you warm up before you exercise?’. This is most commonly met with, ‘No, I don’t have enough time’.”

AWARM-UP session doesn’t have to be long, and the benefits far outweigh the extra time spent preparing to get in the saddle.

“Riders need to see themselves as athletes; you wouldn’t see an Olympic runner going straight into a race without warming up, so why should riding be different?” asks Harriet. “Polo is one of the only equestrian sports where riders are dedicated to warming up before riding, but it should be seen across other discipline­s, too.”

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