29/01/2023
Today we take a dive into warm up and the principles thereof.
🤔 First of all, why do we take the time to warm up our horses and what are the benefits? The current literature indicates that warm up will:
*Increase blood and oxygen to the muscles that are in use
*Dilate blood vessels to pump blood easier
*Increase mechanical efficiency
*Increased body temperature increasing elasticity in the muscles
*Improve mental preparedness
Additional benefits of the points mentioned above include preparation of the body for work, reduction of lactic acid accumulation in the muscles, delaying the onset of fatigue and a potential performance advantage over horses which have not been warmed up adequately.
☝️ How do we achieve adequate warm up? I like to implement the RAMP protocol developed by Dr. Jeffreys in humans - 1) Raise, where the aim is to raise body temp, heart rate, resp rate, blood flow and joint viscosity, 2) Activate key muscle groups, 3) Mobilize key joints and ranges of motion used in the sport or activity, 4) Potentiate, incorporate sports-specific activities using rising intensities. It is important to maintain this order as mobilizing or stretching before performing the aerobic portion of the warmup may cause more harm than good. Avoiding small circles and full collection to start allows the horses joints time to reach optimal mechanical function along with a slow progression of warm up to help the horses body adapt appropriately for exercise to come. Walk should be the starting point for all warm ups as it minimizes concussion to joints that are not yet warm.
🤷♀️ Finally, when do we warm up? Warm up should be implemented at the start of every exercise, even a good old hack. Weather will also determine the duration of warm up.
❄️In the cold - it is advisable to start with at least 10-20 mins at the walk - even better if you can start on the lunge with some large circles or long-ling to prepare the horse before introducing the weight of your body. Additionally warming your body will also be of benefit as we know that the horse’s body is a mirror to the rider’s body. A stiff, cold, inflexible rider will be uncomfortable for the horse.
🔥In the very hot weather, horses will need less time for soft tissues (muscle, tendon, ligament, etc) to “warm-up” in hot weather. You should aim to reduce the time you spend warming-up by around 50%.
In summary, A good warm up will last from 10-30 mins depending on weather and type of sport and will prepare the horse for work. Never assume that if your horse has been in the paddock that he is already warmed up for you to ride. Horses in their natural state move around with short bursts of energy followed by being still. This kind of movement does not prepare their body for the kind of consistent movement and energy expenditure we require when riding. Finally, always remember that we work horses with additional weight on their back, and therefore warm up cannot EVER be overlooked for the sake of the horse’s longevity.