Riders with dodgy hips!

[Mince Pie]

I'm finding that the muscles surrounding my left hip are very tight after walking round with a prolapsed disc for 2 years. I'm doing lots of no-stirrup work but as soon as I take my stirrups back they tighten up again (unfortunately I can't really canter stirrup-less as the pony isn't balanced enough in the downwards transition and flings me out of the saddle which unsettles him). I'm also drawing that leg up because the muscles are tight.

What exercises do you do to loosen up before/during/after riding? Also are there any stretches I can do on a Swiss ball?


Many thanks

 

[Polar Bear9]

I have a similar problem, my right hip is very loose and my left hip very tight though I have no idea what initially caused it. I have problems riding with being wonky in my hands, the right one moves a lot more due to the looseness of that hip.

I do exercises on the swiss ball but its quite hard to explain them without diagrams! I went to one of the balanced rider physios with the mechanical horse who gave me printed exercises.

The one I use most is without the ball. You stand with your back against a wall and your feet slightly in front of your hips. You then sort of grab your knee and pull it up and across your body for 10 seconds on one leg then the other. If that makes sense? It makes my hips click when I do this and feel looser afterwards.

 

[soulfull]

most likely your psoas as that is the one that will pull your leg up

http://www.youtube.com/watch?v=yfswfLuW_tI

lots more on youtube too

 

[Mince Pie]

Thank you Soulfull I know a good psoas stretch so will remember to do that.

ETA: it's a strange one, but the zip on my left boot keeps coming down and I wonder if it's anything to do with my drawing that leg up?

 

[Red-1]

most likely your psoas as that is the one that will pull your leg up

http://www.youtube.com/watch?v=yfswfLuW_tI

lots more on youtube too

Anyone who has not clicked this link - it is well worth it, phwoar, just to see the nice man stretching!

I would thoroughly recommend a physio. I pay about £40 privately, and she will assess me and give tailored stretches, with diagrams. I do these and then when I go back they are tailored again.

It only takes a couple of visits to get going with a programme, and it will all be prolapsed disc friendly.

 

[GinaGeo]

I see a McTimoney Chiropractor. My left hip used to seize for the first 10minutes when I sat in my dressage saddle, before loosening off. Had the horse's McTimoney lady and he had tightness under the saddle on the left. So I took myself off to the chiropractor to get myself straightened up. Where I discovered my whole spine had rotated to the right through me compensating. It wasn't a particularly painful experience, I haven't had any pain since and my horse can now trot in a straight line on the left rein. Well worth the money I paid!

 

[Mince Pie]

Thanks for the suggestions, I regularly see a lady who does Alexander technique and was signed off from physio earlier this year.might be worth popping back to see my osteo though

 

[Red-1]

I would not rule out a return to Physio privately though, it only costs the price of a good lesson, and does more than one lesson would if you are physically compromised.

I am using a physio less than I was, and have had good success with Cranio Sacral treatment. I have been seen by Julie Houghton, and she gives lessons too, so we have a lesson, and say, my horse can't do a left shoulder in. Then, she comes and pokes me in my hip and buttock and back, and hey presto horse can now do shoulder-in!

Humbles me how much we sometimes assign to a schooling issue, when it was from me all the time.

She also does Cranio on my horse, and with that and good work his toppline has changed hugely.

When I am riding and she prods my hip/ back/ leg it is also weirdly comforting when she will take an intake of breath and comment on how much stiffness / pain I have. When you are sometimes struggling to keep going and not allow stuff to get in your way it is nice that someone can acknowledge that you are perhaps riding well with the limitations I have.

Although it is even better when we untangle what my limitations are and actually get the horse swinging happily

Julie is not cheap for me with the travelling, but well worth the money.

 

[poiuytrewq]

Really interested in this thread. I have a hip problem too and it's really effecting my riding. I'm pretty certain it also effects my horses way of going as I feel "locked" on the left hand side. I only hack but where safe I remove my stirrups and it's far comfier, I can feel the area loosen up a bit. Unfortunately my horse is so madly spooky I can do it for long periods. Will certainly look up these exercises
Do you all feel the need to ride with one stirrup shorter?

 

[Nicnac]

I have spent £hundreds over last couple of years on Osteo/Physio for dodgy hip. So bad that I cannot dismount after riding 30 minutes or more and need a helper to physically lift and push my right leg over the back of the saddle. Bit the bullet this morning and went to Doctor. Probable arthritis and x-ray booked :-(

 

[poiuytrewq]

Oh no Nicnac that's sounds pretty bad? On the other hand once something is diagnosed surely you can get some help? There are so many treatments to help people cope with arthritis these days that it might actually be a blessing in disguise to have a label for your condition?
Best of luck x

 

[Nicnac]

Oh no Nicnac that's sounds pretty bad? On the other hand once something is diagnosed surely you can get some help? There are so many treatments to help people cope with arthritis these days that it might actually be a blessing in disguise to have a label for your condition?
Best of luck x

Thanks - yes but it's made me feel old! However he did say that I am too young for a hip replacement as it will wear out and I'd need at least one more and you can only have two. My OH has sweetly suggested putting me on Metacam like our dog......

 

[Goldenstar]

I suffered awfully with this before my hip replacement and physio did help up to a point .
For all you sufferers , a hip replacement if it comes to that is a wonderful thing .

 

[poiuytrewq]

Thanks - yes but it's made me feel old! However he did say that I am too young for a hip replacement as it will wear out and I'd need at least one more and you can only have two. My OH has sweetly suggested putting me on Metacam like our dog......

I was thinking more cortisone or my Auntie has gold injections in her knuckles as her hands are crippled without, they really helped. Im sure they have a proper name!
My boss and friends mum have both had early hip replacements so yes i know about having to wait for them- You'd think shortly they will come up with something to remedy the need to re-do them after a time.
Im pretty sure I'm going to suffer arthritis as i have problems like my hand seizes up sometimes completely etc
Best not to speculate too much i imagine, the xray may show something unexpected and easy to right? Fingers x'd x

 

[flirtygerty]

Check out the Tumeric page on fb, my mare has arthritis, put her on tumeric and in a very short time she came so good, she no longer needs bute, seeing the mares new lease of life, I tried tumeric and I'm riddled with arthritis, within a month, I had useable hands again, tried riding and for the first time in years,, stayed on for longer than 30mins and got off without help, I am so impressed with it

 

[Celtic Fringe]

Have you considered side saddle? I am heading for a replacement left hip, but like Nicnac I'm too young at the moment. We had some lessons and my pony took to it really quickly. He moved much more freely under side saddle showing just how much I was blocking his movement. I also felt much more secure than anticipated. I was about to buy a side saddle when my pony went lame with tendon issues and as he is probably between 25 and 30 I've retired him. I've just bought a youngster and am definitely considering breaking him to side saddle in a year or so.

 

[khalswitz]

I had an accident last summer where I really hurt my right hip - six months later I was finally referred to physio, who queried whether it had been x-rayed. On X-ray, it turned out to have been broken. I've only had physio once - it seemed to sort everything, but then two months later all came back with a bang. Keep meaning to get another appointment but I just never get round to it.

I'm left pretty sore, all my muscles tighten up and I get trigger points on my lumbar back too. I find a long day of riding or competing leaves me struggling to walk!! And I'm only 22!!

I do find I'm tight through my hips, and sometimes feel it right up my back and down to my knee. Uneven stirrups really hurt me, and I definitely sit slightly one sided now. However I'll admit I'm terrible for just getting on with it...

 

[pip6]

Goldenstar, I could also do with replacement, but due to young (ish) age (42) they really don't want to do it. My biggest problem is the muscle wastage in the gleut that side, it makes if very difficult to sit squarely in the saddle when each side of your backside is a different size! Thankfully have great saddle, podium, which really helps with comfort and plastic flex stirrups. I also use ride-tite on my halfchaps to help keep the weaker leg still. A comfy horse also helps!

Khalswitz, knee pain can be a symptom of a hip issue on that side.

A couple of months ago I started on tumeric & cider apple vinegar tablets. Really help reduce the everyday aches from joints. Highly recommend them.

 

[Emmahi]

I swear by Pilates. I have had dodgy hips and lower back pain for years. Have individual pilates lesson twice a week on advice from physio, the difference is amazing! Feel so supple and pain free. The inner core strength you get is also brilliant to help with riding.

 

[Rudey]

From breaking my left ankle, and due to over compensating, my hips are off set with my left being higher, and my right one really painful at times. Admittedly I haven't had it investigated as I am currently coping, and fear the doctor will advise me to stop riding, or worse, another operation!

I ride very long in a working hunter saddle with a relaxed seat/leg (where possible). The more I ride, the easier time I have with my joints. When I ride everyday, I don't have any pain/difficulty in the saddle. If I have a couple of days off, I certainly know about it.

I don't do any special exercises, but I just wondered if you altered your seat whether that would help? For instance, ride longer than you normally would by a hole or two.

I don't know whether the position my working hunter sits me in, is kinder on my hips as my legs are straighter than it would be in a GP. Perhaps that helps?

 

[Elfen]

Goldenstar, I could also do with replacement, but due to young (ish) age (42) they really don't want to do it. My biggest problem is the muscle wastage in the gleut that side, it makes if very difficult to sit squarely in the saddle when each side of your backside is a different size! Thankfully have great saddle, podium, which really helps with comfort and plastic flex stirrups. I also use ride-tite on my halfchaps to help keep the weaker leg still. A comfy horse also helps!

Khalswitz, knee pain can be a symptom of a hip issue on that side.

A couple of months ago I started on tumeric & cider apple vinegar tablets. Really help reduce the everyday aches from joints. Highly recommend them.

I had my right hip replaced 9 weeks ago - I'm 43. Pain is much better but the problem I now face is the compensation from hobbling. My pelvis is rotated on the left. Hoping to start riding rehab in July using mechanical horse and back on real horse by august

 

[Suby2]

I've had my right hip replaced too (I am 65, had the op over a year ago). I really suffered for a number of years and it severely affected what I could do. It is an amazing operation and made a massive difference to my life.

 

[pip6]

Effin,

What worries me, knackering other side by compensating with it. Mine isn't straight arthritis, got very deep sockets, so implant would also sit too deep ideally. Had over 1cm bone taken off all way around rim last year which helped, but pain now returned. nhs physio refused to treat me further unless i sold my horses. would be nice to meet one who supported you to keep active.

 

[Slightlyconfused]

I have hypermobilty and my hips sublax a lot i normally ride in a dressage saddle with big knee blocks but changed back to go as sister is starting to jump horse again. I moved my big knee blocks over to the gp and have them up very high so it helps support where my upper leg is to keep it still and secure.

though as my sciatica is getting worse docs have referred me for MRI.

 

[Elfen]

Effin,

What worries me, knackering other side by compensating with it. Mine isn't straight arthritis, got very deep sockets, so implant would also sit too deep ideally. Had over 1cm bone taken off all way around rim last year which helped, but pain now returned. nhs physio refused to treat me further unless i sold my horses. would be nice to meet one who supported you to keep active.

Yeah this worries me too as if you're not mechanically correct then it's going to affect different parts. I've got two physios - a motivational one who keeps me going and one who specialises in biomechanics. I won't ride until I'm straight

 

[khalswitz]

Khalswitz, knee pain can be a symptom of a hip issue on that side.

I can imagine a part if it is compensatory, but it's also the knee Where I tore my cruciate ligament about 9 years ago and I do suffer from it now and again anyway. I'm basically broken

 

[LOZHUG]

Thanks - yes but it's made me feel old! However he did say that I am too young for a hip replacement as it will wear out and I'd need at least one more and you can only have two. My OH has sweetly suggested putting me on Metacam like our dog......

Nicnac, my mum is on her 3rd hip and ready for her 4th although she doesn't ride you can have more than 2 x

How old are you Nicnac? My mum was 40 when she had her first and my Aunty was 35. We have terrible hip problems in the girls in our family. My cousin is awaiting an op in her hip and my niece has just come out of a brace.

I hope you get fixed soon and keep enjoying your riding x

 

[chestnut cob]

Have you been for any physio? They will give you exercises to do off the horse. I had a hip injury at Xmas which caused a really bad back. Had about four or five physio sessions plus a list of exercises to do 2x per day which sorted me out.

 

[Nicnac]

Nicnac, my mum is on her 3rd hip and ready for her 4th although she doesn't ride you can have more than 2 x

How old are you Nicnac? My mum was 40 when she had her first and my Aunty was 35. We have terrible hip problems in the girls in our family. My cousin is awaiting an op in her hip and my niece has just come out of a brace.

I hope you get fixed soon and keep enjoying your riding x

That's interesting - my doctor is wrong then! I am older than your mum already so may be able to eek out 2. Have appointment for xrays so when I get time I'll get it sorted.

 

[1t34]

I have a problem which results in horrid hip issues. Have to say before anything/in the !meantime look at your saddle a narrower twist and flatter seat can make a massive difference.