A FOAM ROLLER... Riding is all about being supple and flexible - from the act of mounting the horse to the way in which you position your limbs, how stable you are and how you are able to influence your horse.
HOW DOES A FOAM ROLLER...
...Improve Your Riding? by Kat Dent Photos by hillzphotography.org Model: Brooke Searle - Eventer
Those who have had any contact with a gym or fitness centre will know just what a foam roller is, though not many know how to use one properly. For anyone who is still wondering what a foam roller is, and what it has to do with horse riding, Kathleen Dent from KDM Massage and Wellness Centre in Diamond Creek, Victoria, shares her experience with this beneficial piece of equipment. February/March 2019 - Page 30
Usually found at the gym or sitting unused in the corner of a room in your house collecting dust, a foam roller is a valuable tool that, if used correctly and regularly, can help improve your riding. How? Foam rolling is an integral form of selfcare, and by using it regularly you will be aiding muscle recovery, improving flexibility and range of motion, and promoting better circulation. All of this can result in a better posture, improved balance and a more independent seat. When riding, our muscles are working hard to help stabilise and keep us balanced. Many different muscles and muscle groups are engaging as we ask our horses to move the way we want them to. The result can be tight hip flexors, tight hamstrings, tight glutes, tension between the shoulder blades and back pain, all of which will restrict movement in the pelvis and often result in pain and discomfort. Of course, muscle tightness can be improved with regular sports or remedial massage, although it is not always practical for everyone to get a professional massage every week and that is why self-care becomes even more important in maintaining the suppleness and stretch of the muscles between massages.
Muscle tightness can be improved with regular sports or remedial massage but between sessions you can self-massage to help your body move better, sit straighter and remain pain free. Foam rolling is a form of self-massage or self-myofascial release (relating to the fasciae of muscles) and done regularly can be a very effective way to help your body move better, sit straighter and remain pain-free. Self-care, in the form of stretching and foam rolling, is something I always recommend to all my clients, especially those involved with equestrian activities. This enhances the effects of their treatments, making the results last longer. If riders do their selfcare regularly, it can mean that they may not have to attend the clinic quite so often for treatment.
5 FOAM ROLLER exercises to help with posture, balance and flexibility. HAMSTRINGS
Place roller behind your knees and use your hands for balance. Roll back and forth from the buttocks to the back of your knees.
WHEN?
The most effective use of a foam roller is after exercise to help prevent DOMS (delayed onset muscle soreness) and to elongate and lengthen muscles, improving flexibility, blood flow and range of motion.
HOW OFTEN?
You can start by doing the roller exercises three times a week and then increase the frequency over time but to get the best results, it helps if you just include stretching and foam rolling automatically as part of each riding session. The improvements you see in a matter of weeks will amaze you, all it takes is 5-10 minutes after each time you ride or exercise.
So, if you do have a foam roller
HIP FLEXORS
Place roller under hips whilst supporting yourself with your forearms and feet. Roll back and forth and then shift from side to side.
BACK Place roller across upper back and place
hands behind your head. Lift buttocks off the ground and roll back and forth through back muscles.
sitting around somewhere pull it out, dust it off and try some of these exercises.
BEFORE ROLLING
Firstly try these simple tests to assess your flexibility. Perform each exercise for between 30 – 90 seconds. Once you have completed the foam roller exercises you can re-test and take note of any improvements.
ADDUCTORS (INNER THIGHS)
Place roller under the inner thigh whilst supporting yourself with forearms and feet. Roll back and forth along your inner thigh from the groin to the knee.
1 - Hip Flexors
Lay on your back with one leg flexed and pull your knee to your chest, keeping the other leg straight. If the straight leg elevates this indicates tightness in the hip flexors.
2 - Hamstrings
Sit with one knee flexed with your foot resting on the inner thigh of the opposite leg, keeping the other leg straight. Flex forward at the hip and reach out to touch the toes of the straight leg. Inability to touch your toes indicates tight hamstrings.
GLUTEALS (BUTTOCKS)
Sit on the foam roller. Extend the arm and leg on the same side, balance your weight on your buttock and roll back and forth.
February/March 2019 - Page 31
How does a foam roller... continued
WHAT IS MYOFASCIA?
When you first start the exercises it may be quite uncomfortable, especially if your muscles are tight. You may choose to start by applying slightly less weight and increase gradually. When you find a sore spot you should spend a little longer working through that area and the soreness will gradually begin to reduce. The more often you work on these sore areas the better the improvement will be.
Myo = muscles and fascia is the connective tissue surrounding the muscles. Fascia is a connective tissue that lies between the skin and the muscles and organs. Imagine cling film covering you internally from head to toe, the fascia connects muscles, bone, organs, everything. It attaches, stabilises, encloses, and separates muscles and other internal organs.
While a short foam roller session after each ride may add a little time to your overall routine, it will save time in the long run as the improved suppleness of the rider will allow the horse to work in a more relaxed manner and the rider will have less impact on the horse’s natural movement because they are no longer tight and stiff, allowing the rider to more easily achieve the outcome they are asking for.
Myofascial release is a type of medical massage that is NOT painful. Focus is placed on gently releasing tension along thickenings of fascia and scar tissue. Releasing this tension restores posture and alignment. It also relieves knots and painful areas in all parts of the body. This diagram shows the fascial lines of tension that are released to restore alignment and reduce pain.
Photo by Sergii Kumer
The fascia should be able to move freely without restriction, however if you experience any trauma, such as a fall or injury, the fascia can become tight and adhered and can result in trigger points or tight, irritated bands of muscle. This can result in restrictions sometime affecting our flexibility and impairing our normal range of motion.
ABOUT THE AUTHOR - KAT DENT Kat grew up riding horses, and after a break to have her family she has thrown herself back in equestrian activities and is riding again, although her children and their ponies are her main focus. A remedial massage therapist for several years she runs a successful clinic, KDM Massage & Wellness Centre in Diamond Creek, VIC. In recent times Kat has been specialising in working with equestrians from a range of disciplines. She often attends events and riding clubs offering treatment and advice. www.kdmmassage.com.au info@kdmmassage.com.au
February/March 2019 - Page 32
Riding is all about being supple and flexible - from the act of mounting the horse to the way in which you position your limbs, how stable you are and how you are able to influence your horse. While a mounting block can, and should be used to help keep your horse’s back healthy, there may be times when a mounting block is not available and you will need to get that leg up into the stirrup.
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