Help, Please! - The Horse Forum
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post #1 of 13 Old 03-31-2009, 03:43 AM Thread Starter
Yearling
 
Join Date: Jan 2009
Location: Australia, Queensland
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Help, Please!

Ok, I have been riding since the start of the year and we have just started learning to trott. But I can't get the pony I ride to trott because I have weak knees and it feels like a little tap when I kick him...Today my really good friend fell over in a paddock at school(her ankle rolled) and she couldn't get up and they had to ring the ambulance and It took a while to get to her coz she was really far in the paddock and it was really rocky with lots of ditches. My legs are not as bad as her's(she has tumor in her knee) but I really want to try strengthing my knees now so that that doesn't happen to me and so that I can get the pony to trott for me.
Does anyone having any excercises for me to do??
I've gone to the doctors and he couldn't find anything wrong...

Horseriding- The art of keeping a horse between you and the ground.
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post #2 of 13 Old 03-31-2009, 05:22 AM
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Sure, I've a few thoughts
1st thing to understand is, your technically strengthening your thighs, your knees of their own have no strength (simple joint). So, we need to concentrate on working the thigh muscles.

The easiest exercises do not require any special equipment. Have you a good set of stairs? Start by going up and down a few times, and after a week or so, try two steps at a time.Later on carry some weight as you climb. Take your time advancing to weight, that will be at least a few weeks...DO NOT overdo this stuff..Go easy and slow at first.drink plenty of water too..
Knee bends- Stand with your feet at the same distance apart as your shoulders (just a little apart) and squat down slowly, and return to upright.
You would start easy at first, do 5-10 knee bends, take a few minutes, and return to it. Maybe 3X at first, every other day, and after 1 week, maybe a week and a half, Increase the squats to 15-20, 3X, every other day.
There are many many ways to easily strengthen your lower extremities, I do them 4X a week myself, Including squats w/dead weights. I woudn't think you'd need to worry about weights at this point.

One more thing, be sure your Physician knows and is OK with your exercise program, and BE SURE TO STRETCH before and after your exercises.
Toe touching a few times is a good start, but DO NOT over-stretch your limits, don't force yourself down too hard or fast.
Best of luck.... -Lw
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post #3 of 13 Old 03-31-2009, 05:57 PM Thread Starter
Yearling
 
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Thanks, I will try these :)
Any more tips....

I will defiently start with the squats... I have no stairs..

Horseriding- The art of keeping a horse between you and the ground.
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post #4 of 13 Old 03-31-2009, 06:39 PM
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With regard to the stairs. Whenever you go out anywhere, do a few quick minutes on the available stairs. If there's an elevator, use the stairs instead.
If you have a ladder (carefully) practice climbing it, relying on the power from your legs to lift, use your hands more for balance.
It's only how clever you want to be, that will enable you to see Items and situations that will be an opportunity to do a quick workout. You have a friend with stairs? Use theirs if they don't mind. Walking uphill will help.steeper the better...Increasing your walking will be of good endurance value as well.
You will start to see things you can easily use in time..Anything stable and safe you can use your legs to lift your body-weight ...safely!
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post #5 of 13 Old 04-01-2009, 02:01 AM Thread Starter
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Ok, I am starting the squats today, and I have several classes at skool that I have to walk up alot of stairs to get to the class, so I will use them. The only thing is my bag is so heavy. -attacks bag-

Horseriding- The art of keeping a horse between you and the ground.
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post #6 of 13 Old 04-01-2009, 06:17 AM
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Bag=weight...stairs=workout...
This is good, IF you do not overdo it...Maybe don't do all the stairs today..work up to more slowly...
Remember to stretch a few times a day then, IF the workouts will be spread out through your day...
If you are doing enough stairs, hold off on the squats untill you've been at it at least a few days to a week...You will fell a "burning" sensation in your thighs, and that's what you should feel, just not constantly...stretch stretch and stretch...don't forget the water, and don't OVERDO it...you can pull something, and this will put you behind in your schedule..What again is the optimal method is to workout that part of your body no more than every other day...provided you work that part enough. If you are not overworked at the end of your day, you can continue to do all stairs, add squats in a week or so..
Kinda got it? Good luck, keep me updated....Lw
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post #7 of 13 Old 04-01-2009, 09:29 AM
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Your schools have paddocks? I know I livein an urban area, but we never had paddocks or equestrian teams, although I always wish we did.
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post #8 of 13 Old 04-02-2009, 02:00 AM Thread Starter
Yearling
 
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Location: Australia, Queensland
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We have about two agriculture paddocks which we keep the calves in. Sadly they have no horses :(
Yeah, I did squatts the other day and it was burning a bit.... :)

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post #9 of 13 Old 04-02-2009, 03:45 AM
Foal
 
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Keep stretching!..The burn is the good thing, it is a chemical reaction within your muscle tissue that builds the new stronger muscle...This is why you need the every other day off to allow the muscle fiber to adjust to it's new condition..This will go on for a while, then it does get easier.
Don't forget that walking when you can also helps loosen up the muscles, helps condition the new muscle, and helps you with cardiovascular strengthening..Keep me posted..
You WILL feel the results in a few short weeks...
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post #10 of 13 Old 04-03-2009, 02:36 AM Thread Starter
Yearling
 
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Ok...woops, forgot to do them last night -hits head against desk- Must remember to do squats :P

Horseriding- The art of keeping a horse between you and the ground.
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