7 minute read
oothly does it to be a successful rider
ActiveBody
EDITED BY KATE MAXIM
Getting on the horse
Smoothly does it is the key to being a successful rider. Physio Sarah Babbs explains how this can benefit all of us
WITH BURGHLEY HORSE Trials on our doorstep we are so lucky to be able to see e perts in their eld horse and rider partnerships at their very best. Three day eventing originally started as a military test to show prowess of the cavalry testing the soldiers on their tness and suitability for service. Dressage showed the skills re uired on the parade ground cross country and show jumping demonstrated speed and stamina.
The combination of horse and rider is obviously the key to great performances; any rider at any level will talk about the understanding between the two. But communication is key and this includes physical communication. A rider with an asymmetrical seat leading to imbalance may affect the horse’s rhyth and a rider ho is tense will pass that to the horse; I speak from experience! s ith uch of y ork hen looking at riders e look at ho a person o es how that movement feels and how they hold themselves at rest and during activity. Many people especially those in pain or around in ury hold the sel es tense and braced while often subconsciously holding their breath his can li it ho they o e ho they sense that movement as well as aggravating the pain. In riders this will also affect ho they feel the horse o ing beneath them. Learning how to improve all of that can be as simple as breathing effecti ely reathing ell using our diaphragm engages the parasympathetic nervous system which is involved in calming us in ti es of stress bringing do n our heart rate i pro ing o ygenation and rela ing us
The diaphragm also shares connections to the lumbar spine. Other muscles around the spine and pel is ost notably the psoas and the gluteal uscles also affect the seat’ or ho the pel is and legs in uence the horse y keeping the breathing soft the tension through the seat will be less and the riding ore uid e often nd that riders are unable to dissociate the pel is and hips ell ie o e the hips and pelvis independently. We have often learned how to brace our core abdominal muscles leading to a sense of stiffness his is regularly seen in people with back pain too.
My favourite way of learning how to improve this is to imagine the pelvis as a bowl containing melted chocolate. It can be done hile lying ith the knees bent standing and of course sitting hich ill mimic how you sit in the saddle. After a little releasing diaphrag atic breathing i agine o ing to coat rst the front of the bo l then the back of the bowl with the chocolate. Work with this a few times. Sense what this feels like as you ork aybe trying a side to side and more circular action. Some of that action will be similar to being on the horse in walk and when done well improves the connection enor ously creating the o ing movement as the horse and rider work as one. he gluteal uscles are i portant especially gluteus medius which attaches to the pel is and the fe ur anaging ho the pelvis sits level. This gives even pressure in the saddle and is used to o e the leg particularly when giving leg aid or pressure to in uence the horse
When hips feel tight it may be that the muscles around the hips are either not strong enough or that the awareness and timing of engagement is poor. Working to strengthen the muscles through the many exercise options available is important. Using a different approach to help your body ini ise effort ay be the ost i portant part building the foundation of o e ent onto which strength can be built. i ply put to be the best rider concentrating on one’s o n body before that of the horse may be the key.
Taking the sting out of cystistis
Gary Trickett offers advice about how to combat cystitis
CYSTITIS IS A common bladder proble that affects as any as one in e o en en do also get cystitis but it is far more common in women, in part because the journey to the outside world is that much shorter, making it easier for bacteria to spread. In men, cystitis is often associated with Benign Prostatic Hypertrophy (BPH). sually the rst indication that so ething’s wrong is the need to visit the bathroom more fre uently hich often hurts and ne er uite gives relief.
As well as the constant urge to pee and a painful burning sensation when you do, cystitis symptoms can also include pain or pressure in your lower belly, you may feel sick or achy (backache is common) and your urine may be darker or smell stronger than usual.
So, what to do? irst things rst increase your uid intake We lose about 1.5 litres of water a day just by breathing, sweating and going to the loo. Just to remain in balance you need to drink at least 1.5 litres a day but this will vary according to your weight and general activity. Aim for at least two litres of water, preferably still to ush through
You can also try drinking lemon or cranberry juice, as these have mild antibiotic properties and may help to ease infection. You should try to drink these with only naturally occurring sugar. Although not all e perts agree on their e cacy cranberries have been used over the years to help support bladder health, and the evidence for cranberry extract helping prevent infections is fairly good.
If you’re not keen on the taste of cranberry juice, A Vogel’s cranberry complex tablets are a concentrated source of freshly harvested cranberries. Each tablet contains the e ui alent of g of fresh cranberries
Another bladder-friendly berry is uva-ursi or bearberry. A small woody shrub native to Switzerland, uva-ursi is a favourite bear snack - hence the catchy alias. A Vogel’s uva-ursi and echinacea complex can be used to relieve symptoms associated with urinary tract infections. Echinacea provides additional immune support.
What’s the link between cystitis and immune health?
Your overall health and immune system can in uence ho uickly you reco er fro cystitis and recurrent cystitis can be a sign your immune system is struggling.
Make sure your diet is balanced by cooking from scratch and incorporate lots of fresh fruits and vegetables that are rich in antioxidants. If an infection is present a diet rich in fruit and vegetables should also help to reduce the acidity of your urine. Spinach, kale and broccoli are good options. They are great for your whole body, are packed with vital nutrients and they help to support the immune system.
Probiotic and prebiotic foods can also help with bladder health. Plain, natural yoghurt is
packed full of good bacteria, which can help keep bad bacteria in check and reduce the chances of an infection taking hold. Other food sources of probiotics include tempeh, iso ke r and sauerkraut ut caffeine and alcohol fro your diet during an infection, as these irritate the bladder and will worsen symptoms of pain and burning. They may also cause recovery from infection to slow down.
It is important to urinate as much as you need; holding on when you need to go to the toilet can cause bacteria to build up in the urinary tract, making you more prone to infection f you are suffering fro an infection, this is particularly important, as this will encourage the bacteria to leave the system.
Finally, chemicals in personal care products, such as intimate washes and soaps can also cause cystitis so keep these to a minimum or seek out natural alternatives.
If symptoms do not improve within 48 hours or are recurrent, or if there is blood in your urine or a fever is present, consult your GP.
For further information, visit Gary and his team at The Health Store, West Bridgford or call 0115 9814080.
