How to get myself fit to ride again?

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snowstormII

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Hello all

A long time off riding caused by a fall in March, which caused a broken collarbone which needed an operation in June, means I am now so not fit for riding. I had a lesson 2 weeks ago and thought I was going to expire! Think 'bright red beetroot face'! I am standing up and walking around all day and have upper body fitness as I run a cattery and seem to spend all morning cleaning it one way or another. I am 45 and slim but my knees just hate running, so has anyone got any kind ideas on how I can return to riding fitness?? Outdoor preferable to gym!
 
Can you hack rather than have lessons ?

I haven't ridden for sometime due to ill health and started again last week. An hours hack nearly did for me and as for getting off - ouch ! But I just went a bit further each day and improved a little. I plan to add trot and just keep increasing distance until it doesn't hurt anymore.
 
That would be perfect, except my horse is a bit broken still so maybe I should borrow a horse. Does cycling help or is that the wrong kind of muscles?
 
not exactly the same muscles, but cycling is great for overall fitness and also much lower impact on knees than running or even walking, while still getting the heart rate going
 
Subbing, broke my collar bone 1st July, managed to avoid surgery by wearing stupid horrible figure 8 brace, Ok not so stupid, seeing is it made collar bone set well, but I HATED that thing.

Question, having had sling and brace on for so long now I have severe restriction on movement, and still can't sleep on that side because of the pain. How do you manage sleeping, and any tips to get some movement back. I'm not even thinking of riding yet!
 
Big Ben said:
Subbing, broke my collar bone 1st July, managed to avoid surgery by wearing stupid horrible figure 8 brace, Ok not so stupid, seeing is it made collar bone set well, but I HATED that thing.

Question, having had sling and brace on for so long now I have severe restriction on movement, and still can't sleep on that side because of the pain. How do you manage sleeping, and any tips to get some movement back. I'm not even thinking of riding yet!
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Ask a local orthopaedic/shoulder specialist who he would recommend to give physio. My physio has helped me immensely as has my operation and my active, cattery cleaning lifestyle. I broke the distal 1/5th off and it would not heal as there was too much movement, so had to have an operation to remove the pesky little 2" piece. Before the op I was told to use it as much as possible before it actually hurt and resort to my sling when it was tired. In the beginning I stood in front of a wall and got my palms to touch the wall and then got my fingers to crawl up the wall as high as they could go without pain and then back down again and repeat several times. For washing armpits I used my good hand to lift my bad arm elbow up and place it on the shower wall, wash, and then lift that arm back down again when I had finished. I was given some theraband exercises by the NHS physio but as I could only go every fortnight I wasn't making good enough progress, hence asking for a private recommendation. She showed me lots of exercises to stop the other muscles over-compensating for the atrophied muscles.

I can still only sleep on my back or the unaffected side, as long as the wonky arm is supported by a pillow. And it is very stiff and achy when I wake up but soon settles down again.

Hope you get some relief soon!
 
Thanks for the tips Snowstorm, will try the wall exercise, and have already got the washing the armpit trick, I even managed to shave the damn thing over the weekend, much pride and feeling much more human!
 
Cycling definitely as there's no concussion/stress on the knees but also Pilates might be worth a try? I've got a book (can let you know author if you like) and it's brilliant although classes would be better for me personally - there are specific equine classes available too in some places:)
 
Physio is a great option. I only needed two sessions following a bad rotational in April. I still do the exercises now, and what a difference they have made! They're all focused on core muscles and my hip imbalance :)
 
Swimming is good, if you can find a good aqua-robics class they're especially good for people like you recovering from injury.

Cycling is good, yes, but might be a bit too much to start with. It does use the right muscles for riding though, but don't go too crazy at it too early!!

Someone has mentioned Pilates; this is good as it helps to strengthen your core muscles and will help you a lot. I'm not a qualified Pilates instructor (am a Registered Exercise Professional but teach other stuff not pilates) - but do please check the instructors qualifications before you go! And if they stand at the front of the class with their back to everyone, then don't go again!!! Because they won't be able to check if you're not doing it right and that's important. You wouldn't pay for a riding lesson if the instructor turned their back on you, would you??? Ditto with fitness instructors. You need to do it right not only to be effective BUT also to protect yourself from injury (sorry, am ranting:)).

Ditto what others have said re. physio/chiropractic. Also you should check with your GP/Healthcare professional before undertaking any system of exercise.

Set yourself small goals, then you're more likely to achieve them. Just a thought; but a motivational trainer might help you as well?
 
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