Dealing with aches and pains from horseback riding: Road to Tevis #27

Dealing with the aches and pains of horseback riding is not at all specific to training for the Tevis Cup. Most riders at some point have aches and pains! Still, I figured it’d be fun to talk about. Also, I’m hoping people who read it will offer suggestions in the comments. After all, I am relatively new to endurance. I am certain there are many tricks I know nothing about.

Why aches and pains?
Physical/topical remedies
Chemical/internal remedies
Mental solutions
Prevention
Suggestions from readers

Why aches and pains?

I find myself dealing with aches and pains more frequently as I get older (sigh), but of course I’ve had riding accidents ever since I was a kid. Muscle soreness was first a big issue when I started riding at the racetrack (A few details about my history with horses). Normally, we tend to slow down and/or get off the horse when we are tired. When you’re riding a thousand pounds of galloping thoroughbred, however, you don’t get to stop (and sometimes you couldn’t if you tried) until the end of the gallop. By that time, your muscles will be screaming and your lungs aching if you’re out of shape. I never knew how much the muscles encasing your lungs could ache before exercising race horses!

Galloping and racing Thoroughbreds introduced me to a new scale of muscle aches and pains

It’s called endurance for a reason…

A similar thing happens when riding endurance. Oh, it probably wouldn’t have been so bad if I’d taken up the sport when I was 20… but in the end, you commit to riding LONG distances. Even when you are training seriously for distance, your first ride is probably going to longer and more grueling than your conditioning routine. When my friend Melissa and I did our first 25, we were both exhausted afterwards! (So were out horses! See the pictures below of my mare Lady and me.)We had some excuse–it was a tough, muddy slog of a ride. But still… And when I catch-rode my first and only 50, I was sore from head to toes the day after. True, it was a last minute deal and I rode in a saddle that was comfortable but too big, but I was also running regularly then. I was not out of shape, but I was still quite sore afterwards.

Even training rides can make you sore! That’s part of their purpose, to alert you to issues best not left to competition. For example, saddle fit (for the rider! See my post about Finding the right saddle for the horse), stirrup length, chafing, even underwear (and bras, for us women) can all present problems.

Even when everything is perfect, extending the distance significantly can make the rider just as sore as the horse. In fact, I had just as many sore muscles as Fantazia after our first ride over 20 miles.

And then there are unforeseen and unwanted accidents…

I first thought about writing this blog post last week, while icing my hip and elbow. My Morgan gelding Beroni and I had taken a fall that day. He slipped on a rock and fell while we were trail riding. He was unshod (bare hooves can slip easily sometimes) and is still learning how to manage his feet in the great outdoors. I came down hard on my right hip and elbow. Beroni slid down the rock, leaving many tufts of black hair (but was completely uninjured). He stood at the bottom and waited for me. (See my post about the dangers of riding in rocky terrain.)

Sometimes aches and pains come from accidents. Here we are looking at the Evil Rock that led to Beroni slipping and both of us falling on a *hard* surface!

Ice, ibuprofen, and in the evening, a hot bubble bath and a cold drink.

Chemical/internal remedies

NSAIDs such as ibuprofen (the active ingredient of, e.g., Advil) can help stop the pain and inflammatory response before it gets away from you. I generally take ibuprofen, because it works for me, but there are plenty of other options (e.g., naproxen, acetamenophen aka Tylenol).

You should also drink plenty of water before and after exercise. Dehydration can worsen muscle fatigue. Vitamin D is also essential: low levels contribute to muscle fatigue.

Physical/topical remedies

One of the best topical remedy ingredients is effective precisely because it penetrates beneath the skin: capsaicin. There are many different topical creams that contain it nowadays. Of the ones made for humans, I prefer Tiger Balm. You can also get patches to stick on your skin where the pain occurs. However, Equiblock, made for horses, works much better. It also burns, so you will want to rinse your skin after applying. Your skin will burn when sweating or in hot water for days after the initial application.

From a pain-control perspective, alternating cold with hot (ice, hot bath) really helps. Ice is probably the best topical remedy out there for humans and horses. It’s even better than capsaicin. Applied immediately after the injury, ice (or ice water) can prevent the inflammatory response that leads to complications.

I love a very hot bubble bath and a cold drink to treat aches and pains from riding and other trauma!

When it comes to heat, you don’t need topical rubs. Hot tubs (Jacuzzi) or hot baths are great. In a traditional bath tub (without jets), you can then add Epsom salts. (Don’t do this is a Jacuzzi or bath tub with jets, unless it is made for salt water). There’s not a lot of scientific evidence that salt baths help, but the placebo effect can be a great thing.

Of course, a good massage works wonders.

One more thing… Make sure to move as soon as possible. Just stretching and walking help loosen up sore muscles.

Mental solutions

Moving is not going to be a choice if you have to care for horses, and it’s good for you mentally too. Much of the benefit of a hot bath is also mental… it’s relaxing!

Similarly, stretching is good for our brains as well as our bodies. I’ve never gotten into yoga, but many swear by it, and there are specific moves to help ease sore muscles.

There is some scientific evidence that meditation and mindfulness can help with pain also. Especially for people who regularly practice (you have to learn to meditate properly), they may both be good for dealing with the aches and pains caused by excess horseback riding.

I’ve never been into meditation; listening to music is as close as I come to meditating! Fortunately, there is evidence that music can help relieve mental and physical pain. (NPR podcast on the beneficial effects of music on pain perception.)

But a good meal and/or a cold drink can work wonders too. Some foods are particularly good for aches and pains and may work on the physical as well as the mental end of pain perception. Ginger, for example, may help with exercise-induced muscle pain. I make myself a delicious ginger-cranberry-lemon mocktail (recipe) when I don’t want to drink alcohol.

Prevention

The initial version of this post lacked this most important section, and the initial suggestions I received on Facebook alerted me to the need for it. Preventing pain is far preferable to dealing with it! The following list is a compilation of ideas shared with me on Facebook, along with those garnered from my own experience.

The best thing is that many of these suggestions apply to both horse and rider!

Be fit for the ride. Remember to condition yourself as well as your horse. I hike and jog (they work very different muscle groups). Swimming would be good too. Walking is great, and so is cleaning stalls, etc., but you need to get a good cardiovascular workout as well.
Stretch before and after. (This is something I should do for running as well, but…)
Make sure you are well-hydrated going into the ride, and keep drinking throughout. Some people suggested taking electrolytes too. Personally, I e-lyte my horses, but not myself.
Make sure your diet includes sufficient calcium and magnesium. Both are involved in all cellular activity, including muscle contraction and release, and deficiencies can contribute to muscle soreness. I take a Ca, Mg, and Vitamin D supplement on a daily basis.
Ride in a relaxed and balanced position. Many people recommend Sally Swift’s Centered Riding. I have not read that book, but I can attest to the importance of finding the perfect balance for horse and rider at a specific gait, such that both make the minimum effort required to maintain the desired pace and rhythm.
As mentioned above, make sure you have found the right saddle, underwear, and clothing before a big ride!
Know your weaknesses. Many of us live with old injuries and other chronic health issues that may require extra attention.

Any other ideas?

What are your favorite ways to deal with the aches and pains from horseback riding? We’d all love to hear about them, so please do comment!

Some suggestions I have received on horse fora, to be updated as needed

Nancy Jones on World Wide Equine Chat’s Facebook page said Theraworx has helped her deal with aches and pains.

Various members of AERC‘s Facebook page have suggested using KT Tape (kinesiology tape) on any joints or muscles that will be taking strain.

Arnica oil was suggested by many as well. I’ve used topical arnica ointments to help with muscle soreness many times, especially in Spain (it’s more popular in Europe than in the USA).

Sore no more (with arnica) is good for horse and rider!

Hammer Nutrition Recoverite was also suggested (and liked by various) on the AERC Facebook page.

CBD balm.