Prevention: The Big 5 Habits That Keep Riders in the Saddle

Equestrians are brilliant at pushing through. A stiff hip, a sore lower back, a cranky shoulder—many riders quietly file it under “part of the sport.” But a lot of the aches we accept as normal are often the result of repeated strain, not recovering well, or returning to full intensity too quickly after time off.

This post is general guidance, not medical advice. If you’re dealing with an injury, persistent pain, numbness/tingling, swelling, or symptoms that aren’t improving, it’s worth speaking to a qualified healthcare professional.

1) Warm up before you get on 

Think of a warm-up as “switching your body on,” not a workout. Even 5–8 minutes makes a difference—especially if you’re coming straight from a desk, a car, or standing in the cold. Try this simple pre-ride sequence:

• Brisk walk (get your heart rate up slightly)
• Hip circles (both directions)
• Shoulder mobility (arm circles, band pull-aparts if you have a band)
• Gentle squats or lunges (comfortable range only) 

You’re aiming for heat + mobility, so your joints and tissues aren’t going from zero to “posting trot” in two minutes.

2) Train the weak links (most riders have the same ones)

Riding is full-body coordination—but certain muscle groups tend to underperform for riders, which can lead to compensation patterns (hello, tight lower back and gripping knees).
Common rider weak links include:

• Glutes (pelvic stability and shock absorption)
• Core endurance (staying tall without bracing)
• Upper back strength (posture, rein contact stability, less neck/shoulder tension) 

The goal isn’t to “get strong” overnight—it’s to build durable, repeatable support so your body doesn’t have to cheat its way through every ride.

3) Recover properly (it’s where progress actually happens)

Recovery is the difference between “tired but fine” and “niggly pain that slowly becomes a problem.”
The fundamentals really do matter:

• Sleep (your best recovery tool)
• Hydration (especially in winter when thirst cues drop)
• Easy movement the next day (a walk, light mobility, gentle stretching) 

If you finish a heavy riding week and then go completely still, you often feel worse. Small amounts of movement can speed up how “normal” you feel again.

4) Avoid sudden workload spikes

One of the fastest routes to injury is a big jump in intensity after time off—whether that’s a holiday break, illness, busy work weeks, or simply riding less in winter.

Instead of going straight back to your “usual” ride, build back progressively:

• Bring intensity down first (speed, jumping height, frequency of hard sessions)
• Keep sessions short-to-moderate while your body re-adapts
• Add load in stages (not all at once) 

If you’re thinking “I’ll just do what I used to do,” that’s often the moment your body disagrees.

5) Improve safety and visibility in winter

Winter brings two big risk factors: low light and slippery yards—and both raise the chances of falls, slips, and awkward twists.

A few practical upgrades can make a real difference:

• Add visibility for early mornings and evenings with
• Improve footing and stability around the yard with
• Keep hands warm and secure on the reins with Gloves for Grip + Warmth 

Small changes here don’t just improve comfort—they reduce the “one bad step” moments that can knock you out of riding for weeks.

Recovery: Return-to-Work Principles (Without Rushing It)

If you’re coming back after an injury, a flare-up, or even a long break, the objective
is simple: return safely, and stay returned. That means rebuilding capacity—not testing your limits every ride.

Use these principles as your framework:

• Reduce intensity first, not just duration
  A shorter session at full intensity can still be too much. Scale down the demanding parts first.
• Build back in stages
  Aim for gradual progress week-to-week rather than one “big comeback ride.”
• Address the cause, not just the symptom
  Ask what contributed: position changes, a new saddle, loss of strength, tight hips, poor recovery, or even cold/stiff conditions. Sometimes the fix is technique,
  sometimes it’s strength work, sometimes it’s equipment.

And again—if pain persists, worsens, or changes in character, get professional assessment rather than trying to “ride through” it.