Recovering from knee surgery can feel like an uphill ride, especially when you love spending time in the saddle. The good news is that there are plenty of low‑impact exercises that help rebuild strength, restore mobility, and keep you riding‑ready---all while protecting the healing joint. Below is a practical guide tailored for senior equestrians who want to ease back onto the horse safely and confidently.
Why Low‑Impact Matters
| Reason | What It Means for You |
|---|---|
| Protect the surgical site | Low‑impact movements keep compressive forces on the knee low, reducing risk of re‑injury. |
| Preserve joint cartilage | Gentle range‑of‑motion work maintains synovial fluid circulation, which nourishes cartilage. |
| Build functional strength | Exercises target the muscles you actually use while riding---glutes, hamstrings, calves, core, and hip stabilizers. |
| Improve balance & proprioception | Riding demands quick adjustments; stable joints and good proprioception prevent falls. |
Core Principles for a Safe Return
- Follow Your Surgeon's Timeline -- Most protocols allow light activity after 4‑6 weeks, but always get clearance before starting a new routine.
- Start Slow, Progress Gradually -- Begin with 5‑10 minute sessions, add 2--3 minutes each week, and only increase intensity when pain‑free.
- Prioritise Quality Over Quantity -- Perfect form beats higher repetitions. Poor mechanics load the knee unnecessarily.
- Listen to Your Body -- Mild soreness is normal; sharp pain, swelling, or catching signals you need to back off.
Warm‑Up (5--7 minutes)
A proper warm‑up spikes blood flow, lubricates the joint, and primes the nervous system.
| Exercise | How to Perform | Duration |
|---|---|---|
| Seated Marches | Sit on a sturdy chair, lift one knee to 90°, lower, then alternate. Keep the spine tall. | 1 min |
| Ankle Pumps | While seated, point toes down then pull them toward you. | 1 min |
| Hip Opener | Stand behind a chair, place a hand on the backrest, and gently lift each knee to the side (abduction) without bending forward. | 1 min each side |
| Standing Heel‑to‑Toe Rock | Hold chair for balance, rock gently from heels to toes, feeling the calf stretch. | 1 min |
| Arm Circles | This increases overall circulation and gets you ready for the upper‑body work involved in riding. | 1 min forward, 1 min backward |
Main Exercise Set
Goal: Strengthen the muscles that support the knee joint while keeping joint loading low.
Frequency: 2--3 times per week on non‑consecutive days.
1. Chair Squats (Modified)
- Setup: Stand in front of a sturdy chair, feet hip‑width apart, toes slightly turned out.
- Movement: Sit back slowly as if you're lowering onto the chair, but stop just before contact (≈ 45° knee flexion). Press through the heels to stand up, keeping weight centered.
- Reps/sets: 8‑10 reps, 2--3 sets.
- Tip: Keep the knee tracking over the second toe; avoid letting it "cave in" inward.
2. Glute Bridges
- Setup: Lie on your back, knees bent, feet flat on the floor, arms at sides.
- Movement: Press through the heels, lift hips until a straight line forms from shoulders to knees. Squeeze glutes at the top, then lower slowly.
- Reps/sets: 10‑12 reps, 2--3 sets.
- Progression: Add a light resistance band around the knees for extra hip activation.
3. Seated Leg Extensions (Theraband)
- Setup: Sit on a chair, loop a resistance band around the ankle and anchor it ahead of you.
- Movement: Slowly straighten the knee against the band's tension, hold 2 seconds, then return.
- Reps/sets: 10‑12 reps per leg, 2 sets.
- Why it's safe: The band provides controlled resistance without heavy loading.
4. Standing Hip Abduction (Support Needed)
- Setup: Stand beside a chair, hold the back for balance.
- Movement: Lift the outside leg straight out to the side, keeping the hip neutral. Lower with control.
- Reps/sets: 12‑15 reps per side, 2 sets.
- Benefit: Strengthens the gluteus medius, a key stabilizer for knee alignment while riding.
5. Calf Raises on a Step
- Setup: Use a low step or sturdy curb. Hold the railing for balance.
- Movement: Rise onto the balls of both feet, pause for a second, then lower slowly below the step level.
- Reps/sets: 10‑12 reps, 2 sets.
- Modification: Perform the movement with one foot at a time if balance is an issue.
6. Core Stabilisation: Bird‑Dog
- Setup: On hands and knees, keep back flat.
- Movement: Extend opposite arm and leg, hold 3 seconds, return to start. Alternate sides.
- Reps/sets: 8‑10 per side, 2 sets.
- Why it matters: A strong core reduces compensatory strain on the knees during mounting, dismounting, and riding.
Cool‑Down (5 minutes)
| Stretch | Position | Hold |
|---|---|---|
| Standing Quad Stretch | Grab ankle behind you, gently pull heel toward glutes. Use chair for balance. | 20‑30 sec each leg |
| Hamstring Stretch | Sit on a chair, extend one leg, hinge at hips, reach toward toes. | 20‑30 sec each leg |
| Calf Stretch | Face a wall, place one foot back, press heel down. | 20‑30 sec each leg |
| Hip Flexor Stretch | Kneel on the injured side, push hips forward gently. | 20‑30 sec |
| Deep Breathing | Sit upright, inhale 4 counts, exhale 6. | 1 min |
Translating Exercise Gains to the Saddle
| Exercise | Riding Benefit |
|---|---|
| Chair Squats | Improves the depth of the sitting trot and aids in standing from the stirrups. |
| Glute Bridges | Enhances hip extension needed for effective posting and balance. |
| Leg Extensions | Re‑trains the quadriceps for "breakdown" during a jump or sudden halt. |
| Hip Abduction | Stabilises the pelvic tilt , reducing side‑to‑side sway in the saddle. |
| Calf Raises | Boosts ankle control , allowing smoother cueing with the legs. |
| Bird‑Dog | Strengthens the core, vital for maintaining a neutral spine while riding. |
Practical Tips for Senior Riders
- Mount with Assistive Aids -- Use a mounting block or ask a stable hand to help until confidence returns.
- Choose Low‑Impact Horses -- Lighter, well‑trained horses reduce the load on your legs during transitions.
- Wear Proper Footwear -- Supportive, non‑slip boots protect ankles and improve balance on the stirrups.
- Stay Hydrated & Nutrient‑Rich -- Vitamin D, calcium, and omega‑3s promote tissue healing.
- Track Progress -- Keep a simple log of reps, pain levels, and riding sessions; it helps you see gains and catch setbacks early.
When to Seek Professional Help
- Persistent swelling beyond 48 hours after a session.
- Sharp or stabbing pain during or after an exercise.
- Instability when stepping onto a stirrup or mounting.
- Difficulty walking more than 15 minutes after activity.
If any of these occur, pause the program and consult your physical therapist or orthopedic surgeon.
Bottom Line
Recovering from knee surgery doesn't mean you have to give up riding forever. By incorporating these low‑impact, knee‑friendly exercises into a consistent routine, senior riders can rebuild the muscle foundation, improve joint stability, and return to the barn with confidence. Remember: the journey back to the saddle is a marathon, not a sprint---steady, pain‑free progress is the true win. Happy riding!