Exercises for weak left leg, me not the horse!

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MrsNorris

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Really struggling with a pathetic left leg, I do yoga 3 x a week and pilates twice, been doing that for 3 months now with little improvement. I’m in my mid fifties and the horse is XXXW which I don’t think is helping! Anyone have any specific exercises I can add in to my current regime which might help? I already do lots of hip opening stuff and flexibility has increased nicely, but my left leg is still virtually useless, help!!
 
Another follower, no helpful advice. I have knee problems in that leg too which doesn’t help so I think I probably subconsciously don’t use it as much as the right. (Obviously i don’t hop everywhere but I think I probably push off more from the right etc) I’ve noticed when buying long boots etc that it’s slightly slimmer than the right so probably less muscle.

I’m fairly sure if I was a horse I’d have been retired to the field by now!
 
I think it depends exactly why/which bit is weak so that you can target it. Riding horses is quite a specific situ/movement (and I do suspect the wideness is not helping as the further out you are the harder it can be).

You may find working things under load rather than pilates style more helpful for strengthening, I do.
 
My left leg is weaker too due to bad break of ankle & leg 15 years ago.
I have to really concentrate to ensure I put as much weight in that stirrup as in the right one 😖
 
I underestimated the time it took me to rebuild the muscle in my leg after surgery for a bone tumour and subsequent concreting of my femur.
I asked for exercises specifically for riders from a sports physio who rode himself. I think it took me about 18 months before I felt the strength and balance return to normal for riding. In the early weeks, swimming was strange as I used to list to one side, as the recovering leg was obviously lighter. It was annoying that while every other aspect of life, ie, hiking, cycling swimming recovered within a few months, riding took an absolute age.

Ask for specific exercises from a sports physio, OP.
 
Legs are strange things - I put on quite a bit of weight years ago and, even though I've lost it now, my legs aren't even anymore!

I would definitely speak to a physio to identify why your left leg is weak. In the meantime try weighted exercise or resistance bands. I would also be inclined to make sure your glutes are firing properly rather than relying on your quads.

For me, my gluteus medius is tight and weak which means that it has difficult with the finer balance movements when I'm riding and trying to keep my body straight whilst engaging my leg. It's a lot better now, but still needs work every couple of days.
 
Squats and lunges for hamstrings, quads and glutes. You can build up and then add weights as you get stronger.
For inner thighs, get a softly inflated gym ball (size of a football) hold between your knees and gently lower down into a half squat, keeping your back straight. Hold for a second or two and return to standing. Repeat in sets of 12.
 
I have a weak left leg due to compressed nerves. It got to the point where I could no longer mount my horse never mind use my left leg to guide him! The pain at night kept me awake too. Thankfully a physio in my area (who specialises in horse riders) really helped me along with a chiro to treat the spine (which is compressing the nerves). I've also started doing 'activate your seat' exercises (Maeve Sheridan) to try and increase strength too. Its an ongoing problem and needless to say the cold weather ain't helping at the moment!
 
I do a circuit training class which has helped strengthen my legs. Squats and lunges holding a kettle bell and step ups with a weight in each hand. I think it is a good idea to join a class to have fun and the instructor ensures you are doing everything correctly.
 
I have the same problem with a weaker left leg since a hip replacement. Difference in diameter of left leg to right is is an inch for both my thigh and calf. I already have to do squats to get my glutes firing. I manage to do these daily and have been able to get back to running with my agility dogs. Hadn't been able to do that since before op. Physio suggested step ups and standing on the step on my toes and lowering my heels to strengthen my leg muscles. Keep forgetting to do it so no improvement yet.
 
Another vote for a physio assessment to identify where the weakness is and then put together a targeted exercise program. if you can find one who performs rider assessment or who rides then that would be even better. I have had all sorts of issues (since having back surgery when i was young) and struggled with a useless left leg when riding despite lots of Pilates and yoga. A physio actually figured out that the problem was mainly due to weakness in my right glute med - as i was so weak on that side I had nothing to "brace" against when trying to kick with my leg leg (I also had a tendency to collapse though my right hip). Sorry if I haven't explained that very well!
 
I would also get in the professionals just in case there is something underlying it all that you need to get to the bottom of.
I would also consider swimming as I think it is a safe way to exercise.
 
My left leg is weaker since I broke it 2 years ago, physio said do heel lifts on the weak leg as many as you can do basically, there good if your standing in queue somewhere, another good one is lay on the floor lift up leg and use a resistance band using the pressure from side to side, it helps strengthen your inner and outer thigh which help with riding, and the heel lifts work your calves.
 
Yet another vote for consulting a physio - they will design exercises specifically for you and achieving the outcome you are looking for based on a professional assessment of your body.

My physio has helped me build up my right knee from barely able to hold me up to strong, stable and pain-free following a nasty riding accident.
 
Deffo a physio, and if you can locate one who specialises in equipilates it will be a god send! I went to one about my weak leg and in actual fact my "weak" leg was my strong leg..the reason it felt weaker was because my actual weak side didn't have the strength to let my strong leg really connect....its hard to explain! The exercises i got were really helpful though.

https://www.equipilates.com/find-a-trainer.html
 
Can you find a physio who specialises in riders? We have a fantastic physio in our area who does rider assessments on horseback and a physical examination and then gives you tailored exercises for your problem areas. I was getting terrible hip pain in my left leg before seeing her. She did some work to loosen them up, gave me some exercises to do and I haven't had a day's trouble since. She's now training to do horses too so will soon be able to treat you both together!
 
annagain said:
Can you find a physio who specialises in riders? We have a fantastic physio in our area who does rider assessments on horseback and a physical examination and then gives you tailored exercises for your problem areas. I was getting terrible hip pain in my left leg before seeing her. She did some work to loosen them up, gave me some exercises to do and I haven't had a day's trouble since. She's now training to do horses too so will soon be able to treat you both together!
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May I ask who this is please?
I seem to be ok atm but would like details for the future.
 
Her name's Lisa Davis Pattinson and the company's called Beyond Physiotherapy. Are you in my area then Carrottom?

ETA - Actually I may have worked out who you are. Is the cat in your avatar called Nox?
 
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I'm near Carmarthen so used to having to travel 🙂
The cat was called Denman, sadly no longer with us
ETA thanks for details, have just looked at her website and may well save up the pennies for the future.
 
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TPO said:
Resistance bands to build strength and I'd suggest finding a good PT to suggest exercises and how to do them with the correct form
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Thanks, my daughter’s a PT, I’ll ask her to take a look at me and she if she can work something out.
 
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ester said:
I think it depends exactly why/which bit is weak so that you can target it. Riding horses is quite a specific situ/movement (and I do suspect the wideness is not helping as the further out you are the harder it can be).

You may find working things under load rather than pilates style more helpful for strengthening, I do.
Click to expand...

I think this is the problem, I’m pretty strong in everyday life, it’s just when I’m on a horse it goes pear-shaped! It must be a very Riding-specific muscle which I’m not working enough. I’ll try some classes with weights too, good idea.
 
Thanks everyone, think I’ll try to find a suitable physio as well then, I do see an osteopath quite regularly who has never picked up on anything in particular, but he’s just a regular one, not sports or riding specific.
 
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