By Ellen Broadhurst
Equestrians are the first to admit that we’re more likely to focus on the care and feeding of our equine partners than we are to take care of ourselves. Our horses get regular vet checkups, dental appointments, chiropractic work, massages, and other therapies designed to keep them in tip-top shape.
But, riders are athletes too, and as we spent the afternoon discussing at the Equestrian Athlete Clinic organized by the Lehigh Valley Dressage Association (LVDA) in partnership with Eastern States Dressage and Combined Training Association (ESDCTA), we learned that taking care of both sides of the rider/equine equation is equally important.
The clinic was hosted by the Equi-Librium Therapeutic Riding Center in Nazareth, Pennsylvania, and piloted by Program Director Christina Coxe, who led off the afternoon with the strong reminder: “Everyone here is an athlete…and we should train as athletes. We should do it for our horses, because if we’re not our best selves, we’re doing them no justice.”
Coxe pointed out, “Unlike many sports, riding horses is something we can do, until we absolutely can’t. And if we take care of ourselves like the athletes we are, we can stay in the saddle longer.”
The day was structured to give riders a taste of different areas where they can think about managing themselves as athletes. Each of the thirty to forty-five-minute sections could be a stand-alone clinic, but the purpose of the day was to give riders enough information to be curious about what value each segment (goal setting, rider biomechanics, nutrition, and yoga) can bring to the rider/horse partnership, with the expectation that riders would explore further independently.
Goal Setting
Starting and finishing with “Goal Setting,” the introductory and closing segments were led by Mary Terp, Associate VP of Human Resources for United Way of the Greater Lehigh Valley. Terp led riders through a series of exercises meant to help participants clarify the “whys” of their riding goals; essentially, what do we want out of our equestrian life? And how do we really feel about the choices we are making now? Terp was clear that goals can be competitive, but they don’t have to be. Goals ultimately have to be SMART (Specific, Measurable, Achievable, Relevant, and Time-Bound), but they do not have to be tied to competition.
Asymmetry/Rider Position Demo
For the second segment, participants moved to Equi-Librium’s indoor arena for a discussion on asymmetry and rider position. Coxe, a Professional Association of Therapeutic Horsemanship International (PATH Int’l) Certified Therapeutic Riding Instructor, as well as a Certified Athletic Trainer with the Lehigh Valley Health Network, led the discussion using three Equi-Librium volunteers as demo riders.
Few riders are symmetrical, and Coxe used her riders to demonstrate various degrees of asymmetry and how she would coach them through their physical issues. Coxe is a proponent of the Equiformance Posture Slings. These bands are designed to help riders develop correct positioning through the use of resistance bands.
Coxe explained that the resistance bands (or any prop that a rider uses to help correct balance and symmetry) are about input; the bands create a feedback loop for the rider to feel where they are meant to be in order to develop correct muscle memory.
For each demonstration rider, Coxe assessed their individual asymmetry, set up resistance bands to work on those imbalances, and then had the riders work a bit at the walk and trot. The riders could talk to the participants about how the resistance bands changed how they felt, while Coxe could point out where the asymmetries were improving.
Strengthening with Fit Bands
Coxe also led the third session for participants: an interactive on-the-mat demonstration where participants were given a series of different exercises using fit bands to target muscle groups used while riding to improve balance and symmetry.
The exercises focus on common areas of weakness, working on overall rider symmetry. For any individual with specific weaknesses or prior injuries, more specialized exercises that target individual needs can be developed.
Nutrition Lecture
The Nutrition Lecture was led by Darla Fafard, an American Council on Exercise (ACE) Certified Health Coach. Fafard focused on the idea that, as athletes, equestrians need to be fueled properly. Our bodies require calories for fuel, but not all calories are created equal.
Fafard eschews faddish “diet trends” that create imbalances in our macronutrients; athletes require carbohydrates (for the quick fuel the body needs to work), proteins, and fats. In general, the balance is around 40-50% carbohydrates, 30% protein, and 20-30% fat. But, she was quick to point out that the quality of macronutrients matters.
Not all carbohydrates are created equal – quality whole grains, fruits, vegetables, and beans promote good health by delivering vitamins, minerals, and fibers. Highly processed carbohydrates, white flour, pastries, soda, and anything containing refined sugar are easily digested carbs that contribute to weight gain and promote diabetes and heart disease.
For fats, it’s important to look for healthy fats from nuts, seeds, olive oil, salmon, cod and avocados. Saturated and trans fats are considered unhealthy fats and are found in more highly processed foods.
Proteins can come from plants, like legumes, but the easiest source of protein is lean, unprocessed meat. One of the benefits of a protein rich diet is that protein is slow to be digested, making you feel more full longer. The downside of too much protein is an increased risk of kidney stones and osteoporosis.
Fafard also made a point that, as athletes, we must make the connection between what we’re eating and feeling. If we’re not eating enough or not eating enough of the right things, then the body uses all the energy it has at that moment, leaving us feeling weak, depleted, and drained. Strength comes from proper fueling, which is a balance of high-quality macronutrients our bodies need.
Yoga for the Equestrian
The last interactive session found all participants on their yoga mats in the Equi-Librium indoor as Jen Butrymowicz, Equestrian and Yoga Instructor of Essence Yoga in Lebanon, New Jersey, led the group in a series of stretches designed to increase flexibility and mobility for riders.
Yoga practice helps us with our strength, flexibility, range of motion, body awareness, and balance, which are all important for the athlete rider.
Butrymowicz is a lifelong equestrian who credits yoga with helping her return to health after experiencing severe neurological issues. She describes yoga as a mind and body practice that also teaches us mindfulness and correct breathing techniques, all of which are useful tools in dealing with our flight-prone equine partners.
Conclusion
Overall, the Equestrian Athlete Clinic was well received by participants. The combination of short sessions, packed with high-quality information, meant that every participant left with new information, and, for many, quite a range of new ideas.
The clinic was designed as a fundraiser for Equi-Librium under the umbrella of the LVDA Giving Back Program and raised $1500 for Equi-Librium.
