It may seem obvious: you would not enter an epic spin class without stretching first (personally, I wouldn’t enter the spin class!) and you would not proceed to push your body to achieve a new PB, then jump off the bike and straight into your car! Neither would you expect your horse to go straight from snoozing in their stable into a school to jump a course of show-jumps, and to simply put them back into their stable straight afterwards! Whilst the vast majority of us can claim common sense above and beyond these two extreme scenarios, it can nevertheless be tempting to rush both the pre- and post-exercise routines. Regardless of how fit your horse is, the benefits of proper warm-up/cool-down practises cannot be underestimated: from priming the body for more demanding activity to mentally preparing your horse for work, a warm-up sets you up for a successful session; cooling-down afterwards boosts recovery and improves well-being overall.
Warming-Up: getting the blood pumping…
The primary aim of the warm-up (beyond prepping those muscles, of course!) is to settle both horse and rider into a rhythm of movement and a relaxed, focussed state of mind before the real work begins, so keep things simple: straight lines, basic transitions, big circles and deep loops will not only help prime the musculoskeletal system, but also encourage the horse to focus.
Gradually establish working paces with gentle bend, encouraging the horse to work through their back in a long and low outline; this will encourage them to use their hindquarters properly and engage their abdominals, which in turn supports the back through movements.
Once mentally and physically warmed-up, you can slowly introduce more lateral work into your routine before asking your horse more demanding questions and progress to the more advanced part of your workout, whatever your chosen goal may be.
What are the physiological effects of a warm-up?
· As exercise increases, so does the heart rate and so the circulation of blood. This enhanced blood flow brings greater amounts of fresh oxygen to the muscles; in short, more oxygen, better performance!
· Horses have an exceptional ability to boost the levels of oxygen in their blood during exercise via splenic contraction: the spleen stores extra red blood cells and when these are required the spleen contracts to release them into the bloodstream. The red blood cell and haemoglobin concentration increases by 50%, greatly increasing the amount of oxygen available. Warming up allows for a delay before splenic contraction, thus ensuring adequate time for the red blood cells to be released and distributed regularly.
· Enhanced circulation also increases the temperature of the muscles: glucose and glycogen are the main fuels used in exercise and their use generates heat, raising body temperature. It is important that this should not happen too quickly to avoid overheating (especially in warmer weather) and to preserve energy levels.
· Higher body temperature results in improved nerve transmission as well as metabolism within muscles.
· Progressive movement stretches muscles, ligaments and tendons, increasing their flexibility and elasticity to allow them to stretch to a greater degree without risk of injury.
Cooling-Down: once those piaffes have been perfected and the dragons in the hedgerows defeated…
As the warm-up is vitally important to prepare a horse for work, so the cool-down is equally vital to their recovery after exercise, and the more dynamic the ride, the more crucial it is to cool down. The cool-down routine is essentially a reverse of the warm-up: slowly reduce the workload and increase the size of your circles; lengthen your reins to encourage the horse to stretch down again and allow plenty of time for lots of walking. Done correctly, cooling-down has the following physiological effects…
· Contracted muscles relax and release back to their normal state; if they are allowed to remain tight after exercise the risk of injury is increased. Consistently cooling-down after work sessions effectively stretches muscles, ligaments and tendons to improve their overall flexibility and range of motion.
· Stopping suddenly will only facilitate the build-up of waste products in muscles, tendons and ligaments. Cooling-down helps to draw waste such as lactic acid from soft tissues – if allowed to collect it can cause inflammation and soreness.
· Heart and respiration rates return to normal (just above resting) rates gradually, allowing the whole horse to revert back to their typical state. Body temperature will decrease but will take a lot longer to return to its resting rate, depending on the individual. It is important to allow this to happen steadily to avoid overheating/chills. Brushing after exercise helps to dry the horse by separating the hairs, and cooler rugs can be used to wick away any moisture whilst retaining warmth – however, these need to changed later once the horse has fully recovered. Always ensure they have access to clean fresh water.
So how long should we warm-up and cool-down for?
How long is a piece of string? General guidance is that most horses require 10-15mins before any higher activity, although some may need as much as 30mins. There are many variables to consider, but when planning exercise you should always take these main factors into account:
· Level of work: the more advanced the level of activity, the longer both warm-up and cool-down periods need to be to allow the horse adequate time to prepare and recover.
· Age: older horses generally take longer to warm-up than younger individuals as their musculoskeletal systems are more prone to stiffness and are more vulnerable to extreme weather conditions. Muscles that are consistently well-fuelled and worked regularly are less likely to atrophy as aging continues.
· Pre-existing conditions: horses who suffer from musculoskeletal problems such as arthritis may also need a bit longer to warm-up, and it is important to keep transitions fluid.
· Stable : Paddock ratio: Horses who have been stood in their boxes all day will not be as free in their movement to begin with as those horses who have been wandering around their paddock, so may need a little longer to get going properly.
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Cold weather: the colder it is, the longer the horse will need to warm up before exercise and recover afterwards. Three quarter blankets keep the muscles warm across the back and protects from wind/rain. They should be removed when the horse is warm enough to prevent sweating, but replaced after the main portion of exercise to prevent them from cooling too fast which can cause muscle cramps.
· Hot weather: naturally, higher temperatures influence body temperature and muscles will become warmer quicker. Warm-up times should be shortened accordingly to avoid overheating and rapid loss of energy. Understandably, it is more important to recover resting rates after exercise in very hot weather.
Things to remember
It’s simple: for your horse to perform at their best they need time to prepare for the task in hand and to recover afterwards. This will maximise their athletic potential and minimise the risk of muscle stiffness, impeded range of motion, or even injury. To this end, the warm-up and cool-down periods are essential and so apply anywhere, anytime you ride your horse. It doesn’t matter if you’re preparing for competition, schooling, or even out hacking; keep it simple, fluid and relaxed – it won’t be long before you see the benefits and start to the reap the rewards!
Jess Eyres
J. Eyres Physiotherapy August 2020
(with thanks to Val Hollingdale for permission for use of images)
Aww my beautiful girly thank you very insightful