Let me start by saying I looked at SO MANY previous threads on hip pain before deciding to post this question. I am hoping to get some pointers on what muscle groups might need strengthening/stretching, and suggestions of what specifically to do.
Early 40s adult re-rider. After a few years of being a 1/x week lessoner, for the past 8 months, I’ve been half-leasing a schoolmaster OTTB and riding 3x per week. I work with an eventing trainer and focus on ‘correct’ flatwork, improving my seat, keeping horse engaged correctly, etc. I also do short yoga videos a 2-3 times per week, I do a little stationary biking or elliptical, I walk the dog, I chase my kid around. However, I’m at a desk most of the day for work.
Within the last 4-5 weeks, with no acute injury, my right leg in particular has been creeping forward into more of a chair seat and there is tightness/discomfort in my right hip/butt when I try to keep my lower leg back and heels down. It’s not serious pain, but it’s tight and uncomfortable enough to make it challenging to keep that good position. I am concerned that if I ignore it, it’ll just get worse.
Overall, I am not a flexible person. All of my leg muscles seem short and tight, good leg/heel position has always taken focus, but it has never caused pain. I have no hip pain when not riding or during other activities, no knee pain, and no lower back pain (counting my blessings here). I know my core is weak - perhaps putting more pressure on my hips for postural support. If anyone recognizes the pain I’m feeling or has the knowledge to point me toward good exercise to help, I’d be very grateful.
If not resolved by strengthening/stretching at home, I’ll ask my local horsey community for references to a good PT that knows equestrian biomechanics. But I’d like to try self-help first.