The Importance of a Proper Equine Warm-Up and Cool-Down
Looking into the importance of a proper warm-up-up and cool-down. There are a lot of things happening in the horse's body that you may not realize. All horses must have a proper warm-up and cool-down routine. It's crucial to help minimize muscle stiffness and decrease the risk of injury to muscles, tendons, and ligaments. It also helps the horse and rider to prepare mentally to maximize performance. In the equine world, I often observe that people tend to overlook the importance of a proper warm-up and cool-down routine due to our busy lives. This means we often ignore and cut short our warm-up and cool-down routines, which can lead to negative consequences that will be slowly noticed over a long period.
Before I go more in-depth about the warm-up and cool down some things to consider and think about:
● The time it takes depends on whether the weather is hot or cold. As much as you want your horse to be warm, you do not want to exhaust them in the heat!
● Warm-up and cool-down will take between 10 - 20 mins each
● The time may vary on the age, breed and temperament, outside temperature, what yourgoals are for the session,
● Do not warm up too early for a competition or for too long
● Use a rug in between classes to prevent your horse from getting cold
● Use the warm-up to physically and mentally prepare you and your horse
● Warming up the tendons and muscles can help prevent injury
Warm-up
Many things are happening during the warm-up phase that you may not realize. The warm-up increases the heart rate and circulation, allowing the blood to carry oxygen to the muscles and tissues. This process speeds up the delivery of oxygen to the muscles, allowing them to perform better. Additionally, the spleen contracts and releases red blood cells, which also carry oxygen, increasing the horse's performance.
The warm-up also gradually increases the body temperature, which is important because glucose and glycogen are the main fuels used during exercise, and their utilization generates heat, raising the horse's body temperature. Certain enzymes in the muscles work better at higher temperatures, but if the core body temperature gets too hot, the body will shut down. Therefore, a gradual increase in temperature is essential.
Lastly, every stride a horse takes causes an impact on the tendons, ligaments, and muscles. The warm-up process increases the elasticity of these tissues, allowing them to stretch to a greater degree without injury.
Looking into how the warm-up should go. The warm-up is between 10-20 minutes. I recommend before tacking up give your horse a good curry comb and brush to help start the warm-up process. It can then be divided into several stages, each serving a specific purpose.
The first stage of the warm-up is low-intensity exercise such as walking that gently increases the horse's heart rate and allows for increased blood flow to the muscles, which in turn provides the necessary oxygen and nutrients needed for energy production. Additionally, this initial phase of the warm-up helps in warming up the horse's joints, tendons, and ligaments.
The second stage of the warm-up involves stretching and lateral exercises. Stretching helps to lengthen the muscles and tendons, making them more elastic and supple. It increases the range of motion of the joints and promotes better freedom of movement. These exercises can include lateral flexion, bending, and various stretching techniques targeting specific muscles or muscle groups. These exercises may help alleviate any stiffness or soreness in the muscles and improve overall flexibility and performance.
After the stretching phase, the horse can move on to more moderate exercises such as trotting or cantering. These exercises further increase the heart rate and warm up the muscles required for the upcoming strenuous activity. The rider can incorporate transitions, changes of direction, and lateral movements into these exercises to engage and activate different muscle groups. This not only helps to further prepare the muscles but also helps to improve balance, coordination, and responsiveness.
Finally, the last stage of the warm-up involves specific exercises related to the primary activity or discipline the horse will be performing. For example, a horse that will be jumping should practice a few small jumps during this phase. This stage helps the horse mentally prepare and allows for fine-tuning of specific skills or techniques.
Cool-Down
The cool-down phase should be given the same attention and time as the warm-up, as it helps prevent injuries and minimizes muscle soreness, helps the horse's body recover and return to a resting state, supports cardiovascular health and also mentally wind down. You should walk your horse until their breathing returns to normal and their body temperature has decreased. During exercise, a horse's heart rate and respiratory rate increase, and lactic acid accumulates in their muscles. The cool-down phase is essential to gradually bring these levels back to normal. To ensure a full recovery, blood flow needs to be redirected from the muscles back to the vital organs. Cooling down the horse slowly can help in efficiently removing any waste products and ensuring that oxygen reaches the muscles to facilitate the repair and rebuilding process. This, in turn, minimizes the risk of muscle cramps, stiffness, and DOMS (delayed onset muscle soreness).
The first step in the cool-down process is to bring the horse's intensity of exercise back to a gentle trot or walk on a long rein to elongate the horse's muscles. Taking your horse on a hack is a common way to cool down your horse. The decrease in intensity will gradually lower the horse's heart rate and allow for a smoother transition from exercise to rest. The cooling-down phase should be at least as long as the warm-up phase, usually for a minimum of 10 to 15 minutes.
After the initial decrease in exercise intensity, the horse can then be led or ridden in a slow walk. This further helps in relaxing the horse physically and mentally. Walking promotes blood circulation, which aids in the removal of toxins and waste products produced during exercise. It also allows the horse's muscles to gently contract and release, helping to relieve muscle tension and stiffness. Other things to consider to incorporate into your cooldown are a proper full hose off, icing and clay poultice of the legs before putting them back out to pasture or into the stable especially if you have used boots or bandages during your ride as even tho they protect while riding they can cause risk of overheating the tendon.
In addition to the physical benefits, the cool-down phase allows for important psychological benefits as well. It gives the horse a chance to mentally wind down, reducing stress and anxiety levels. Horses that are allowed to cool down properly are more likely to remain calm and focused during and after exercise, making them easier to handle and manage.
In conclusion, a proper equine warm-up and cool-down routine should not be ignored when it comes to the well-being and performance of the horse. The warm-up prepares the horse's body physically, and mentally for the upcoming exercise and helps reduce the risk of injuries. The cool-down aids in the body's recovery process, preventing muscle soreness and stiffness, and maintains the overall health and soundness of the horse. By incorporating and making time for these essential warm-up and cool-down routines into regular training and competition sessions, horse owners and riders can ensure the longevity and success of their equine partners.
References
https://www.fei.org/stories/lifestyle/teach-me/cooling-down-correctly-after-ride https://www.herefordequestrian.co.uk/2008/03/04/the-importance-of-warming-up-your-horse/ https://www.drawliniment.com/blogs/news/importance-cool-down-routine-horse-draw-it-out-liniment