Why Do My Knees Hurt After Riding?
Here are the four most common reasons
Here are the four most common reasons why equestrians--both English and western--complain of knee soreness after riding:
Here's how to correct these issues:
1. Gripping with the knees
When riding on the flat, your legs should drape softly on the horse’s barrel, and remain in soft contact with the barrel as the horse moves. You stay on the horse with your balance--your pelvis moves with the horse's motion rather than bracing or bouncing against it. If instead, you grip with your knees to stay on the horse, you will have sore knees and your horse will have a sore back. When jumping, the inner side of your calves (not the back side of your calves) should be in firm contact with the horse’s barrel. If you grip with your knees instead, you will pivot forward and then back when the horse jumps. You can read more about how to develop a stable, secure, and following seat here.
2. Incorrect leg position
When riding dressage or western, your hip should be directly below your shoulder as you sit with an open chest, your knee should be directly below your hip, and your ankle should be directly below your knee. When jumping, your ankle should still be directly below your shoulder, but your knee will be forward because your stirrups need to be shorter. When you shorten your stirrups, your hip joint closes which brings your knee forward. Again, you grip the horse with the insides of your calves, not your knees.
3. Feet slide "home" in the stirrups
Stirrups should be positioned beneath the ball of your foot so that your ankle can flex with the horse's movement. If your seat isn’t secure and your horse will pull you forward in the saddle. As a result, your feet will “go home” in the stirrups (slide forward so that the bar of the stirrup is under your arch rather than under the ball of your foot.) When that happens, your ankles can no longer flex when the horse moves, and you will jam your entire leg in the stirrup with each step the horse take. That puts enormous concussive pressure on your knees. You can read more about how to address this problem here.
4. Inflexible ankles
Remember when you started riding lessons, and your trainer yelled "Heels down" at you repeatedly? If your heels tend to creep up and your toes point down while you ride, your entire seat becomes unstable, and you become incapable of moving with the horse's motion. Instead, you'll bounce like crazy. Experienced riders often still have this problem. Why? Because their muscles and tendons can't stretch far enough to allow the heels to remain down where they below. Stretching exercises like the ones runners and yoga enthusiasts do will help this.
You might also consider using this this calf stretching device, which really helps safely and gently stretch the calf muscles and tendons when used properly.
I also highly recommend hinged stirrups like these which absorb a lot of the concussive force the rider exerts when posting, sitting the trot, cantering, or jumping.
- Gripping with the knees
- Incorrect leg position
- Feet “going home” in the stirrups
- Ankle inflexibility
Here's how to correct these issues:
1. Gripping with the knees
When riding on the flat, your legs should drape softly on the horse’s barrel, and remain in soft contact with the barrel as the horse moves. You stay on the horse with your balance--your pelvis moves with the horse's motion rather than bracing or bouncing against it. If instead, you grip with your knees to stay on the horse, you will have sore knees and your horse will have a sore back. When jumping, the inner side of your calves (not the back side of your calves) should be in firm contact with the horse’s barrel. If you grip with your knees instead, you will pivot forward and then back when the horse jumps. You can read more about how to develop a stable, secure, and following seat here.
2. Incorrect leg position
When riding dressage or western, your hip should be directly below your shoulder as you sit with an open chest, your knee should be directly below your hip, and your ankle should be directly below your knee. When jumping, your ankle should still be directly below your shoulder, but your knee will be forward because your stirrups need to be shorter. When you shorten your stirrups, your hip joint closes which brings your knee forward. Again, you grip the horse with the insides of your calves, not your knees.
3. Feet slide "home" in the stirrups
Stirrups should be positioned beneath the ball of your foot so that your ankle can flex with the horse's movement. If your seat isn’t secure and your horse will pull you forward in the saddle. As a result, your feet will “go home” in the stirrups (slide forward so that the bar of the stirrup is under your arch rather than under the ball of your foot.) When that happens, your ankles can no longer flex when the horse moves, and you will jam your entire leg in the stirrup with each step the horse take. That puts enormous concussive pressure on your knees. You can read more about how to address this problem here.
4. Inflexible ankles
Remember when you started riding lessons, and your trainer yelled "Heels down" at you repeatedly? If your heels tend to creep up and your toes point down while you ride, your entire seat becomes unstable, and you become incapable of moving with the horse's motion. Instead, you'll bounce like crazy. Experienced riders often still have this problem. Why? Because their muscles and tendons can't stretch far enough to allow the heels to remain down where they below. Stretching exercises like the ones runners and yoga enthusiasts do will help this.
You might also consider using this this calf stretching device, which really helps safely and gently stretch the calf muscles and tendons when used properly.
I also highly recommend hinged stirrups like these which absorb a lot of the concussive force the rider exerts when posting, sitting the trot, cantering, or jumping.
Happy riding!
As long as you’re here, check these out!
Equestrian Products That Make Your Riding and Horse Care Easier and Better!
Get Fit To Ride!
Training and Riding tips for Everyone
Copyright Denise Cummins Jan 21 2020; updated June 27, 2024
The Thinking Equestrian
