Can you help with my riding problem?

Equus Leather

Equus Leather

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When I was taught to ride (almost 18 years ago - eek!) it was drummed into me the whole heels down, toes forward thing....

Now, after having a 3 year break, I'm getting back into it and I'm finding I'm having trouble with my ankles, my right one in particular. I seem to brace myself against the horse by forcing my weight down into my heels. I find it difficult to put any weight onto the ball of my foot without forcing my toes out and then using my heel to give the leg aids. This in turn is causing huge pain in my ankle and sometimes down the outside of my right calf.

Here's a picture (i'm on the grey) from years ago, and you can see what I'm doing with my ankle there...all the weight is going down the outside onto my little toe..

http://i135.photobucket.com/albums/q135/thepsephologist/horse.jpg

So, any ideas of how to loosen up my ankles?
 
My instructor makes me do lots of work without stirrups. Then makes me point toes up, toes down, roll your ankle etc to help them loosen up. I find it easier to keep the right position after doing these exercises
 
i would relax about your toes having to point forward, and concentrate more on keeping your legs relaxed, your weight in your heels, your knees relaxed and not gripping. also, thinking of pulling your toes up rather than pushing your heels down means that your leg stays more relaxed. a lot of riders have their toes turning out a bit, it's really not the worst habit in the world, as long as your leg/heel isn't nagging the horse all the time.
 
Build the strength up in your ankles by using a step. Stand on the floor, put your ball of the foot on the edge of the step and flex your ankle so your toes are up, heels down & it is all straight. Hold in this position for 10 seconds. Repeat with each foot 10 times a couple of times a day if you can. It'll make it loaeds easier when you are back on the horse!

When you are on the horse, do lots of ankle circles to loosen the ankle, also try to rotate your hips alternately (bringing your leg away from the saddle, back & down) to open your pelvis more which helps to relax the leg. Then try to let your leg just hang!
 
Couldn't make it out very well in photo & not sure I've totally understood description but from what I've gathered, I'd say try to forget totally about heels down, weight in ball of foot or what way toes are going for now! You need to think more about relaxing & stretching your legs down & letting it all DROP, without the tension of forcing your foot into any given position. You may want to get a video of yourself riding to see how the length of your stirrups look, but it could very well be beneficial to lengthen them gradually - even for a short while each session after a bit of no stirrups work. You possibly need to go even further up & look at any tension in your hips - i.e. try 'round the world' type exercises with each hip to loosen up & help you to drop the weight down.

The forcing of a foot position & associated tension is possibly lightening your seat, obviously not what you want!

Longer-term, you want to get to the point that there's some natural drop in the heel where the weight falls out the bottom if you know what I mean - but forcing heels down IMO is a negative exercise in all circumstances, just creates tension.

Have you tried riding in long leather boots? You may find that helps you from twisting, or you may find it makes it worse! Worth a try though.

Work without stirrups would be really beneficial, esp if you begin by rotating all your joints & loosening up. Try to ride round totally loose - forget all about what you look like & what bit is going where, if it's wobbling, that's good as you are relaxing! You should start to feel longer & looser with less tension. Don't do too much without stirrups though - stop as soon as you tire, i.e. before you risk gripping up to maintain your balance. There's also nothing wrong with hooking a finger through a balancing strap (or even the pommel) to help you feel secure enough about being 'floppy', although DON'T be tempted to brace against it or pull yourself into a deeper seat. Just be prepared to wobble, that's fine!
 
Sal, that's excellent advice, thank you. I do think it comes from my hips. I shall try your exercises
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