Pain in the hips after horse riding is a common problem, but it’s not always because of the technique. Even if your riding style is perfect, it puts the body in an unnatural position that may aggravate muscle problems, leading to pains and aches like bursitis.
In this article, learn about bursitis, its treatment, and how to prevent it if you’re always riding horses.
What is Bursitis?
Bursitis is an inflammation of the bursae, which are small, fluid-filled pads that act as the cushion between bones and the tendons and muscles near the joints. When it’s irritated and inflamed, it causes pain that is often initially sharp and, over time, becomes more like a chronic ache. Bursitis can occur in any joint in the body, but it is most common in the shoulder, elbow, hip, or knee.
The symptoms of bursitis can vary depending on the location of the inflamed bursa, but common symptoms include the following:
- Pain – The affected joint may be painful, especially when pressure is applied or during movement.
- Swelling – The affected area may be swollen or appear red.
- Stiffness – The joint may feel stiff or difficult to move.
- Limited range of motion – The affected joint may experience a decreased range of motion.
- Warmth – The affected area may feel warm to the touch.
- Clicking or Catching – You may feel a clicking or catching sensation in the affected joint.
- Weakness – Bursitis can cause weakness in the affected joint, making it difficult to perform everyday activities.
Bursitis is often caused by overuse, injury, or underlying medical conditions such as gout, rheumatoid arthritis, or infection.
Can You Get Bursitis from Riding Horses?
Yes, it is possible to develop bursitis due to riding horses. In particular, riders who spend long periods in the saddle may be at increased risk for developing bursitis in the hips, knees, or elbows. The constant pressure and friction on these joints can cause irritation and inflammation of the bursae.
How is Bursitis Diagnosed?
If you suspect that you have bursitis, a prompt check-up, and treatment can help to prevent the condition from becoming chronic or leading to complications. Here are the ways bursitis is diagnosed:
Treatment for Bursitis
The treatment for bursitis depends on the severity and location of the inflammation. For horse riders, the most commonly affected bursae are on the hips. Here are some common treatments:
1. Medications
Over-the-counter pain medications, such as ibuprofen or acetaminophen, can help to reduce pain and inflammation. Sometimes, your doctor may prescribe stronger pain medications or steroid injections to reduce inflammation.
2. Physical therapy
While pain meds can be helpful, physical therapy is one of the essential components of treating hip bursitis. Working with a physical therapist can help improve flexibility and strength in the affected joint and reduce the risk of future bursitis flare-ups.
3. Aspiration
Sometimes, your doctor may use a needle to remove excess fluid from the inflamed bursa, which can help reduce pain and swelling.
4. Using a cane or walking aids
Many people with hip bursitis have difficulty walking due to the pain. Using a cane or walker when the bursitis is bad will help prevent falls and add support to the hip.
5. Rest
Resting the affected joint and immobilizing it with a brace or splint can help to reduce inflammation and promote healing. You will need to avoid doing the activity that caused bursitis for a period of time until it heals. Here are some other exercises you may want to avoid when you have hip bursitis:
- Running
- Bicycling
- Deep squats
- Cardio and cardio machines
- Leg lifts
- Sideways exercises
- Any activity for too long (lying down, sitting, standing)
6. Ice and heat therapy
Applying ice packs to the affected area can help to reduce inflammation and pain. Once the inflammation has subsided, applying heat can help to increase blood flow to the area and promote healing.
7. Surgery
In rare cases, surgery may be necessary to remove the inflamed bursa if other treatments have been unsuccessful.
How to Prevent Getting Bursitis When Riding Horses
Horseback riding is an athletic endeavor, whether for sports or dressage. Anyone who spends a long day in the saddle may feel sore from head to toe. And like other sports, the more physically fit you are when you ride, the better you’ll perform. You’ll also be less likely to suffer riding-related injuries.
Here are some tips to help prevent bursitis when riding horses:
1. Ride the horse properly
To reduce the risk of bursitis (and any other riding-related injury), make sure to use the correct riding technique. This includes maintaining good posture, keeping your weight evenly distributed in the saddle, and avoiding overuse of any one joint or muscle group. If you’re a beginner, have an expert teach you the proper posture to lessen aches and pains later on.
2. Use proper equipment
Using well-fitted equipment can help to reduce the risk of bursitis. If you’re planning to ride horses in the long run, investing in saddles and stirrups that are adjusted to your length is best. A saddle pad or gel seat can also help to reduce pressure on the hips.
3. Warm up and cool down
Before and after riding, it’s important to warm up and cool down with gentle stretches to prepare your muscles and joints for activity and to help them recover afterward. We suggest you do the different stretches listed in the next section.
4. Take frequent breaks
Taking breaks during long rides allows your joints and muscles to rest and recover, thus, preventing bursitis. You can dismount and stretch your legs, hips, and back during your breaks.
5. Maintain a healthy weight
Carrying extra weight can put additional stress on your joints and increase the risk of bursitis. Being underweight can also affect your riding as your body may not have the necessary muscle mass and strength to support your posture and balance while riding. Keeping a healthy weight can help to reduce this risk. To maintain a healthy weight, your body must be healthy. Some of the ways to keep yourself in the prime of health are to eat a healthy diet, exercise regularly, get enough sleep, and avoid getting diseases with the help of vaccinations.
6. Listen to your body
If you experience pain, swelling, or stiffness in your joints, taking a break and resting until the symptoms improve is essential. Ignoring the symptoms and continuing to ride can lead to further injury.
Stretches to Prevent Bursitis Before and After Riding Horses
Stretching your body well and doing warm-up exercises before riding a horse is essential. These stretches can help to improve flexibility and prevent muscle tightness, helping you prevent bursitis and other types of injuries. But remember to stretch gently and not overdo it, as pushing too hard can cause further injury.
Barn-door Chest Stretch
Find a vertical edge, like a door jam to use for this stretch. This type of exercise opens the chest by stretching the pectoral muscles and shoulders to help you sit up tall when riding. Here’s how to do the barn-door chest stretch:
1. Stand with your feet hip-width apart and your arms at your sides.
2. Raise your right arm out to the side and bend it at a 90-degree angle, so that your elbow is at shoulder height and your forearm is pointing straight up.
3. Place your right hand on the door frame or a stable surface, with your elbow at shoulder height.
4. Slowly lean forward, keeping your elbow in contact with the door frame or stable surface, until you feel a stretch in your chest and shoulder.
5. Hold the stretch for 15-30 seconds, then release and repeat on the other side.
Do this stretch multiple times a day, especially if you spend a lot of time in the saddle or hunched over a computer.
Arena-rail Overhead Stretch
This simple stretch helps make your shoulders more flexible and promotes good posture before mounting up. It also stretches tight hamstrings in the back of the legs and the calf muscles to allow you to do deep heels when you ride. Here’s how to perform the arena-rail overhead stretch:
1. Stand facing the arena rail with your feet shoulder-width apart.
2. Reach up with both hands and grasp the top of the rail.
3. Keep your feet planted firmly on the ground and your knees slightly bent.
4. Slowly push your hips back and lower your chest towards the ground, allowing your arms to stretch overhead.
5. Hold the stretch for 15-30 seconds, focusing on breathing deeply and relaxing your muscles.
6. Slowly return to a standing position, and repeat the stretch for several repetitions.
Do this stretch before or after riding or as a quick break during long training sessions.
Crossed-Leg Stretch
Here’s another stretch to help make your hamstrings and calves flexible, which prepares your legs for the heels-down riding position. It also stretches the lower back in preparation for sitting the horse. Here’s how to do the cross-leg stretch:
1. Sit on the ground with your legs straight out in front of you.
2. Cross your left leg over your right leg, placing your left foot on the ground beside your right knee.
3. Slowly bend your right knee, bringing your right foot towards your body.
4. Place your right elbow on the outside of your left knee, using it to press your left knee towards your right shoulder gently.
5. Hold the stretch for 15-30 seconds, focusing on breathing deeply and relaxing your muscles.
6. Release the stretch and switch sides, crossing your right leg over your left leg and repeating the stretch.
Do this stretch before or after riding or as a quick break during long training sessions.
Couch Stretch
This simple stretch can help you improve flexibility in your quads, hip flexors, and glutes. If you do just one stretch, this one could give you a lot of benefits. Here’s how to execute the couch stretch:
1. Find a sturdy couch or bench and place it perpendicular to a wall.
2. Kneel down facing away from the couch and place your right knee on the couch, with your shin pressed against the back of the couch.
3. Extend your left leg behind you, with your foot flat on the ground.
4. Place your hands on your hips and slowly shift your weight forward until you feel a stretch in your right hip flexor and quad.
5. Hold the stretch for 15-30 seconds, focusing on breathing deeply and relaxing your muscles.
6. Release the stretch and switch sides, placing your left knee on the couch and repeating the stretch.
You can do this stretch before or after riding or as a quick break during long training sessions.
Hindu Squat
This stretch is good for increased mobility through the hip joints. It’s also great for aiding digestion and detoxification – and that’s a great bonus! Here’s how to do the Hindu squat.
1. Stand with your feet shoulder-width apart and your toes pointing forward.
2. Raise your arms straight out in front of you, parallel to the ground.
3. Lower your body down into a squat position, keeping your back straight and your knees behind your toes.
4. As you squat down, raise your heels off the ground and shift your weight onto the balls of your feet.
5. Rise up onto the balls of your feet as you straighten your legs, bringing your arms down to your sides.
6. Repeat the squatting motion, lowering your body back down and raising your arms back up in front of you.
7. Continue to repeat the exercise, focusing on breathing deeply and maintaining proper form.
You can do this exercise before or after riding or as a part of your regular fitness routine.
Internal Hip Stretch
Muscles can get incredibly tight due to sitting down for long periods, and this stretch will help with that. It can also improve your Hindu squat. When doing this exercise, you may find that one side is tighter than the other. Here’s how to perform the internal hip stretch:
1. Sit on the ground with your legs straight out in front of you.
2. Bend your left knee and place the sole of your left foot on the ground, bringing your left heel towards your body.
3. Cross your right ankle over your left knee, placing your right foot on the ground beside your left thigh.
4. Use your right hand to gently press your right knee towards the ground, feeling the stretch in your right hip.
5. Hold the stretch for 15-30 seconds, focusing on breathing deeply and relaxing your muscles.
6. Release the stretch and switch sides, crossing your left ankle over your right knee and repeating the stretch.
Do this stretch before or after riding or as a quick break during long training sessions.
Swan Pose
This gentle pose can help you loosen up your glutes and bring more mobility through your lower back and hips. Here’s how to execute the swan pose:
1. Begin on all fours with your hands shoulder-width apart and your knees hip-width apart.
2. Extend your right leg behind you, keeping your toes tucked under and your hips square to the ground.
3. Shift your weight forward and lower your hips towards the ground, keeping your right leg straight.
4. Bend your elbows and lower your chest towards the ground, keeping your shoulders away from your ears.
5. Hold the stretch for 15-30 seconds, focusing on breathing deeply and relaxing your muscles.
6. Release the stretch and switch sides, extending your left leg behind you and repeating the pose.
Do this pose before or after riding or as a part of your regular yoga practice.
Iliotibial Band (ITB) Stretch
Most horse riders know where their iliotibial band (ITB) is because it’s a common problem area that can affect knee alignment and often leads to knee problems when it gets too tight. Here’s how to do the ITB stretch:
1. Lie on your back with your legs straight out in front of you.
2. Cross your right ankle over your left knee, placing your right foot on the ground beside your left thigh.
3. Place your left hand on your left knee and gently pull your left knee towards your chest, feeling the stretch in your right hip and outer thigh.
4. Keep your right foot flexed to protect your knee and hip joints.
5. Hold the stretch for 15-30 seconds, focusing on breathing deeply and relaxing your muscles.
6. Release the stretch and switch sides, crossing your left ankle over your right knee and repeating the stretch.
Do this stretch before or after riding or as a part of your regular fitness routine.
Conclusion
Bursitis is a painful condition affecting the bursae, which are small, fluid-filled pads that cushion between bones and the tendons and muscles near the joints. It tends to get more severe during joint use, and anyone may develop it if they are regularly riding horses.
For horse riders, the common place where bursitis may develop is at the hips. There are many ways to prevent it, and the most effective way to do it is to always perform helpful stretches before and after riding.