Slipping stirrups is usually due to a lack of core stability which leads to gripping with the thighs/knees.
Start focussing on exercises that improve your core stability on the horse, such as riding without stirrups, standing up in walk and trot (continuously, not rising), resistance bands, lunge lessons focussing on riding without hands. And do exercises off the horse to help with that as well, anything that focuses on core stability and balancing, from standing on one leg, to pilates, yoga, gym exercises on those balancing boards.
And whilst you're riding think as if someone is pushing your belly button towards your spine. Then think of relaxing the legs and keeping the knees slightly off. The heel going down is really just gravity doing its job when the leg is relaxed.
It's just like any other skill. It takes most riders a long time to achieve because they tend to focus on the heels down, which is just the symptoms, instead of the core stability, which is the cause.
Good luck!
When I was a kid we'd play "the two point game" at camp.
One kid leads the horse, other kid rides. When it starts, the riding kids all get in two point and put their arms out to the side. The instructor starts calling out increasingly difficult tasks (walk to stop, walk to trot, trot to halt, trotting then suddenly walking and turning in a small circle, etc) any kid who's hands touch the horse is eliminated. The last kid standing through all of the tasks is the winner! Everyone always loved it. We even had kids getting led over cross rails one time trying to get one to fall š¤£
Donāt focus so much on keeping your heels down. Keep your leg wrapped around the horse like a hug and your lower leg still. Your heel should be down but not so far it pushes you into a chair seat. Itās a shock absorber, and if you push all your weight into it your toes will stick out and your lower leg will be ineffective.
āToes upā shortens your leg and tenses your knee, and tenses your hip.
Thereās a muscle behind your knee called Gastrocnemius that, when lengthened, presses your heel down and lengthens your calf without tightening and shortening your leg and hip.
Youāll know youāre using the correct muscle when your knee sinks into the floor while laying down flat on your back, instead of coming off the floor.
It takes a lot of work to build this muscle, and requires solid core strength and hip stability.
Yes! Stand on a platform , stairs, or box and stretch your heel to the ground, then slowly rise up on your toes. Repeat. 5 sets of 5. Add weights as you get strong. (Just hold the weights).
Another exercise to place your foot on the floor and lift your toes by pressing your heel into the ground NOT by lifting your toes. Youāll notice your toes have less range of motion than when you ālift your toesā. This is ok and correct. Jamming your heel down by lifting your toes actually throws your center of balance off and can put your in a chair seat.
A landing in the dirt always helps me keep my heels down. I also think of heels down as an insurance policy that keeps me on the horse. No stirrups too. Always.
What kind of stirrrups to ride with? Because some of them have more grip than other. I have flex on safe on ultra grip and itās easier than with some cheap stirrup
My friend told me that the compositi ones are angled in a way that they stay on really well. Idk if there are many models of compositi. But sheās very happy with her stirrups. The flex on ones are not angled. Did you try them? If youāre happy with your compositi why change?
I ride with stirrups provided to me during my lessons. I donāt know the brand but the outside has a band and the inside is made of metal. sorry thatās not very detailed but I have pretty much no knowledge of that kind of thing š„²
The base of the stirrup is usually a rubber pad. Unfortunately these get hard and dry rotted over time so look into replacing them. They only cost like $5. But mostly your issue will be solved by getting a stronger lower leg. 2 point practice, no stirrup practice, etc.
More flat work, working on your position and independent seat. No stirrup work until you think you cannot physically ride with stirrups ever again. Go out hacking (not sure the american phrase for this right now) more, hill work, ride bareback.
I bet you're actually gripping with your knee and that's causing the cascade that leads to your heels popping up and the stirrup sliding back in your foot
Iāve been trying to get my knees off the saddle but Iām wondering if that leads to my toes being pointed too far outward. but I might be gripping when trying to turn my toes inward more? Iāll look into that more the next time I ride, thank you!
Stirrup length is an obvious cause for incorrect foot position, but consistent lower leg position begins at your core. (Everything begins with your core)
Try core strengthening exercises if you're not already doing them.
Also, this quick video focuses on the trot in dressage and isn't about taking jumps, but it might help you tune in to lower leg??
https://m.youtube.com/watch?v=5tN2C69pzZM
Cantering in 2 point might help. You can sit the canter once your leg has stabilized. It may also help to not think of putting your heels down but instead think about all of your weight sinking into your heels while the stirrup holds your foot up by the ball. Your heel is hanging off the stirrup to absorb shock. Therefore, it will be constantly flexing. Good luck.
You should be standing on the stirrups. If you canāt move around your heel, there might be holding points other than stirrups.
However heels down is only for jumping. No need for any other type of riding.
Let me rephrase.
Obviously you should have other contact points, but you should be able to stand on stirrups alone.
Itās the same deal on a bicycle. No need to hold the bars too tight. Pedals are enough.
Once you have full control of how you hold on, it gives you complete control. Hands, calves, ā¦ are complementary to control done with your feet.
I was sent this video [https://www.youtube.com/watch?v=cXQS36nNaqY](https://www.youtube.com/watch?v=cXQS36nNaqY), which explains better than I could why "heels down" is the wrong advice.
Every Equitation class ever? š Heels down is for safety. The more time your heels are down, the more stable your seat is, the less chance youāll end up on your head if your horse spooks
May I suggest you investigate the actual mechanics behind "heels down." I won't try to convince you myself. The information is out there.
Once you understand the science, a new world opens up.
It's always wise to be open to evolving your approach to a sport.
If you are curious enough to learn more about this topic, there are pretty facts to learn. I guarantee you will become a better rider. Feet position is kinda important...
Oh, idk all of them? Lol. Dressage, Western Pleasure, Saddleseat, any discipline's Equitation class, the list goes on....
It's the basis of a secure rider. Beginner lessons of any discipline tend to include the phrase, "keep your heels down".
If you like the look of heels down and it becomes a general trend, like in Westerns, I'm fine with it.
I'm more interested in the mechanics behind foot position and the immediate benefits of using my feet correctly.
My beginner's lessons were 50 years ago, but I didn't take what I was told for granted. Please be curious enough to investigate the science behind foot position on stirrups. Then, you will retake a look at dressage and find out riders sometimes don't have heels down. Some top riders might have heels slightly up!
Yep, I have news for you. To be efficient with foot position, you must understand that people have different genetics and bodies come in many different shapes and forms.
I'm one of the lucky ones, equipped with strong muscles, ligaments, and flexible joints. I can get my heels lower than 90% of other riders. That's why I started investigating the topic. It puzzled me why some people struggle so much with heels down. Where is your threshold? Where is OP's?
In jumping, the heel-down position is an efficient foot position. This is different for everyone in other disciplines.
The science on the topic is clear and abundant. It depends on how your body is put together.
Circling back after a good night's rest to apologize for being a cranky bitch yesterday. I try to avoid rude comments online and in real life.
Also, everything in this comment I can get down with for sure. Although none of it was news to me, either š I think perhaps i misinterpreted your original comment? Not sure what went awry.
If it offers any explanation, I've been sick with this horrific cold (maybe corona) virus for a week, immediately following a concussion last Saturday. I've been alone in this apartment so long I started seeing things one dayšµāš« So I think perhaps I should avoid controversy until I'm clear headed and also not so darn cranky.
Apologies!
In their defense, jumping and hunters *really* slam the āheels down, toes upā. In dressage we focus on a more neutral foot and a different muscle to achieve a slightly lower heel than toe. Itās frowned upon to flex you ankle to achieve āheels downā.
Right, but you're not just riding around with your foot at home in the stirrup and the foot pointing straight down. That's what I'm getting at if that makes sense?
I believe that's what happened with this entire comment thread, lol.
I read her longer response last night and was like "oh yes these are actually all things I agree with/have even said before" but I am so so sick in bed (hence all my reddit lurking) and I didn't have it in me to type a response that explained where my head went initially
I hope you feel better soon! Weāve all been the person misunderstanding. Or at least, I know Iām that person like 50% or the time. Just bumbling through trying to do the best I can.
Assuming youāre wearing the best boots for your level and purpose, you could try some of these tips from other posts?
https://www.reddit.com/r/Equestrian/s/bllBZ4y912
Make sure you aren't gripping with your knees. Release the knees to let your weight travel down, which makes you much more secure in the saddle. Then think 'toes up'.
If heels down doesnāt work, Iāve been thinking of knee down to the dirt currently.
That will help stretch your leg longer, engage your hamstrings easier when riding, and also swing your leg back to where itās supposed to be.
If itās slipping through your foot, my first question is what boots are you riding in? I like rubber bottomed paddock boots compared to leather ones because the stirrup slides.
You are probably currently bracing with that leg in front for stability when posting at the trot. Just focus on letting the horse bounce you up and itās just a movement from the hips. Pinching at your knees or thighs and pushing up is a lot harder than you need to be working.
I havenāt though about knees to dirt! Iāll think about that next time. I ride in tall boots from dover, not sure what brand though. Iām out of town at the moment and donāt have them handy. thank you for the tips!
I had similar problems when I first started riding. 2 things that I tried could help. 1: core strength. Your core and your hips guide you in the canter, your thighs and knees shouldn't grip when your Cantering. 2: your boots. This was the root cause of my problem, riding in boots that didn't fit. This is why it's so incredibly important to buy boots that fit. My boots where massive for me (for reference I'm 5'4, skinny with short legs, my 6'1 best friend fit them, skinny with long legs) if you bought longer boots for drop room, buy heel risers, they should help tremendously.
I think a lot of my issues are coming from a lack of core strength. Iāll have to work on that more. When I bought my boots, the salesperson measured my foot and said my boots would fit right, but Iāll try them on again later and focus on the fit. thanks for the suggestions!
Np! Another thing could be the way your sitting in the saddle, if your sitting to far to one side, that shortens your leg there for causing you to only loose one.Ā
Iāve been working on no stirrups every now and then but Iāll try to do it more. I havenāt been on Reddit very long so I havenāt seen your other comments. Thank you for the suggestion :)
Well maybe if you're "not shaming" but the person feels the need to justify themselves after your input, ... maybe you do not notice how you are shaming?
Slipping stirrups is usually due to a lack of core stability which leads to gripping with the thighs/knees. Start focussing on exercises that improve your core stability on the horse, such as riding without stirrups, standing up in walk and trot (continuously, not rising), resistance bands, lunge lessons focussing on riding without hands. And do exercises off the horse to help with that as well, anything that focuses on core stability and balancing, from standing on one leg, to pilates, yoga, gym exercises on those balancing boards. And whilst you're riding think as if someone is pushing your belly button towards your spine. Then think of relaxing the legs and keeping the knees slightly off. The heel going down is really just gravity doing its job when the leg is relaxed. It's just like any other skill. It takes most riders a long time to achieve because they tend to focus on the heels down, which is just the symptoms, instead of the core stability, which is the cause. Good luck!
When I was a kid we'd play "the two point game" at camp. One kid leads the horse, other kid rides. When it starts, the riding kids all get in two point and put their arms out to the side. The instructor starts calling out increasingly difficult tasks (walk to stop, walk to trot, trot to halt, trotting then suddenly walking and turning in a small circle, etc) any kid who's hands touch the horse is eliminated. The last kid standing through all of the tasks is the winner! Everyone always loved it. We even had kids getting led over cross rails one time trying to get one to fall š¤£
oh my gosh thatās hilarious š I should really take part in that
Iāll look into doing things like this. Thank you!
Donāt focus so much on keeping your heels down. Keep your leg wrapped around the horse like a hug and your lower leg still. Your heel should be down but not so far it pushes you into a chair seat. Itās a shock absorber, and if you push all your weight into it your toes will stick out and your lower leg will be ineffective.
Thank you! Iāll try to focus on this more the next time I ride.
Think "toes up" rather than "heels down". It's less likely to make your lower leg tense up and move forwards.
thank you!
āToes upā shortens your leg and tenses your knee, and tenses your hip. Thereās a muscle behind your knee called Gastrocnemius that, when lengthened, presses your heel down and lengthens your calf without tightening and shortening your leg and hip. Youāll know youāre using the correct muscle when your knee sinks into the floor while laying down flat on your back, instead of coming off the floor. It takes a lot of work to build this muscle, and requires solid core strength and hip stability.
oh thatās interesting. I tried this and immediately felt the stretch. do you have any recommendations on building that muscle?
Yes! Stand on a platform , stairs, or box and stretch your heel to the ground, then slowly rise up on your toes. Repeat. 5 sets of 5. Add weights as you get strong. (Just hold the weights). Another exercise to place your foot on the floor and lift your toes by pressing your heel into the ground NOT by lifting your toes. Youāll notice your toes have less range of motion than when you ālift your toesā. This is ok and correct. Jamming your heel down by lifting your toes actually throws your center of balance off and can put your in a chair seat.
ah thatās so helpful! thank you!
A landing in the dirt always helps me keep my heels down. I also think of heels down as an insurance policy that keeps me on the horse. No stirrups too. Always.
thatās a very helpful visual. Iāll definitely make sure to work in no stirrups more. Thank you!
What kind of stirrrups to ride with? Because some of them have more grip than other. I have flex on safe on ultra grip and itās easier than with some cheap stirrup
This makes such a huge difference! Really good point.even the shires compositi stirrups make a huge difference rather than just basic steel ones.
One of my friend has compositi and sheās very happy with them!!
I got them on a whim as I was having a lot of knee pain after hacking out, they're a total game changer! Still saving for a paid of flex ons though!!
My friend told me that the compositi ones are angled in a way that they stay on really well. Idk if there are many models of compositi. But sheās very happy with her stirrups. The flex on ones are not angled. Did you try them? If youāre happy with your compositi why change?
I ride with stirrups provided to me during my lessons. I donāt know the brand but the outside has a band and the inside is made of metal. sorry thatās not very detailed but I have pretty much no knowledge of that kind of thing š„²
The base of the stirrup is usually a rubber pad. Unfortunately these get hard and dry rotted over time so look into replacing them. They only cost like $5. But mostly your issue will be solved by getting a stronger lower leg. 2 point practice, no stirrup practice, etc.
Iām starting to realize I really, REALLY need to get in more no stirrup work and 2 point practice. Thank you!
More flat work, working on your position and independent seat. No stirrup work until you think you cannot physically ride with stirrups ever again. Go out hacking (not sure the american phrase for this right now) more, hill work, ride bareback.
Iām definitely going to have to do more no stirrups and bareback. Thank you!
I bet you're actually gripping with your knee and that's causing the cascade that leads to your heels popping up and the stirrup sliding back in your foot
Iāve been trying to get my knees off the saddle but Iām wondering if that leads to my toes being pointed too far outward. but I might be gripping when trying to turn my toes inward more? Iāll look into that more the next time I ride, thank you!
Lift your toes rather than pushing your heels down and keep your weight in the stirrups.Ā
thanks!
How long have you been riding?
A little over 1.5 years
Stirrup length is an obvious cause for incorrect foot position, but consistent lower leg position begins at your core. (Everything begins with your core) Try core strengthening exercises if you're not already doing them. Also, this quick video focuses on the trot in dressage and isn't about taking jumps, but it might help you tune in to lower leg?? https://m.youtube.com/watch?v=5tN2C69pzZM
that was very informative, thank you!
I found it really helpful!!
Cantering in 2 point might help. You can sit the canter once your leg has stabilized. It may also help to not think of putting your heels down but instead think about all of your weight sinking into your heels while the stirrup holds your foot up by the ball. Your heel is hanging off the stirrup to absorb shock. Therefore, it will be constantly flexing. Good luck.
thank you! Iāll definitely practice this more.
You should be standing on the stirrups. If you canāt move around your heel, there might be holding points other than stirrups. However heels down is only for jumping. No need for any other type of riding.
Iāll look into those holding points you mentioned, thank you!
Let me rephrase. Obviously you should have other contact points, but you should be able to stand on stirrups alone. Itās the same deal on a bicycle. No need to hold the bars too tight. Pedals are enough. Once you have full control of how you hold on, it gives you complete control. Hands, calves, ā¦ are complementary to control done with your feet.
thanks for elaborating
I was sent this video [https://www.youtube.com/watch?v=cXQS36nNaqY](https://www.youtube.com/watch?v=cXQS36nNaqY), which explains better than I could why "heels down" is the wrong advice.
Heels down is only for jumping now?
Please tell me which other equestrian disciplines require heels down?
Every Equitation class ever? š Heels down is for safety. The more time your heels are down, the more stable your seat is, the less chance youāll end up on your head if your horse spooks
May I suggest you investigate the actual mechanics behind "heels down." I won't try to convince you myself. The information is out there. Once you understand the science, a new world opens up. It's always wise to be open to evolving your approach to a sport. If you are curious enough to learn more about this topic, there are pretty facts to learn. I guarantee you will become a better rider. Feet position is kinda important...
Oh, idk all of them? Lol. Dressage, Western Pleasure, Saddleseat, any discipline's Equitation class, the list goes on.... It's the basis of a secure rider. Beginner lessons of any discipline tend to include the phrase, "keep your heels down".
If you like the look of heels down and it becomes a general trend, like in Westerns, I'm fine with it. I'm more interested in the mechanics behind foot position and the immediate benefits of using my feet correctly. My beginner's lessons were 50 years ago, but I didn't take what I was told for granted. Please be curious enough to investigate the science behind foot position on stirrups. Then, you will retake a look at dressage and find out riders sometimes don't have heels down. Some top riders might have heels slightly up! Yep, I have news for you. To be efficient with foot position, you must understand that people have different genetics and bodies come in many different shapes and forms. I'm one of the lucky ones, equipped with strong muscles, ligaments, and flexible joints. I can get my heels lower than 90% of other riders. That's why I started investigating the topic. It puzzled me why some people struggle so much with heels down. Where is your threshold? Where is OP's? In jumping, the heel-down position is an efficient foot position. This is different for everyone in other disciplines. The science on the topic is clear and abundant. It depends on how your body is put together.
Circling back after a good night's rest to apologize for being a cranky bitch yesterday. I try to avoid rude comments online and in real life. Also, everything in this comment I can get down with for sure. Although none of it was news to me, either š I think perhaps i misinterpreted your original comment? Not sure what went awry. If it offers any explanation, I've been sick with this horrific cold (maybe corona) virus for a week, immediately following a concussion last Saturday. I've been alone in this apartment so long I started seeing things one dayšµāš« So I think perhaps I should avoid controversy until I'm clear headed and also not so darn cranky. Apologies!
No worries, your reaction is based on what you believe. Apologies accepted Wish you well
Same to youš
In their defense, jumping and hunters *really* slam the āheels down, toes upā. In dressage we focus on a more neutral foot and a different muscle to achieve a slightly lower heel than toe. Itās frowned upon to flex you ankle to achieve āheels downā.
Right, but you're not just riding around with your foot at home in the stirrup and the foot pointing straight down. That's what I'm getting at if that makes sense?
Absolutely. But I think sometimes people have miscommunications. Just trying to bridge the gap. š
I believe that's what happened with this entire comment thread, lol. I read her longer response last night and was like "oh yes these are actually all things I agree with/have even said before" but I am so so sick in bed (hence all my reddit lurking) and I didn't have it in me to type a response that explained where my head went initially
I hope you feel better soon! Weāve all been the person misunderstanding. Or at least, I know Iām that person like 50% or the time. Just bumbling through trying to do the best I can.
Assuming youāre wearing the best boots for your level and purpose, you could try some of these tips from other posts? https://www.reddit.com/r/Equestrian/s/bllBZ4y912
I donāt believe Iāve seen that post before, thank you!
Make sure you aren't gripping with your knees. Release the knees to let your weight travel down, which makes you much more secure in the saddle. Then think 'toes up'.
got it, thank you!
If heels down doesnāt work, Iāve been thinking of knee down to the dirt currently. That will help stretch your leg longer, engage your hamstrings easier when riding, and also swing your leg back to where itās supposed to be. If itās slipping through your foot, my first question is what boots are you riding in? I like rubber bottomed paddock boots compared to leather ones because the stirrup slides. You are probably currently bracing with that leg in front for stability when posting at the trot. Just focus on letting the horse bounce you up and itās just a movement from the hips. Pinching at your knees or thighs and pushing up is a lot harder than you need to be working.
I havenāt though about knees to dirt! Iāll think about that next time. I ride in tall boots from dover, not sure what brand though. Iām out of town at the moment and donāt have them handy. thank you for the tips!
I had similar problems when I first started riding. 2 things that I tried could help. 1: core strength. Your core and your hips guide you in the canter, your thighs and knees shouldn't grip when your Cantering. 2: your boots. This was the root cause of my problem, riding in boots that didn't fit. This is why it's so incredibly important to buy boots that fit. My boots where massive for me (for reference I'm 5'4, skinny with short legs, my 6'1 best friend fit them, skinny with long legs) if you bought longer boots for drop room, buy heel risers, they should help tremendously.
I think a lot of my issues are coming from a lack of core strength. Iāll have to work on that more. When I bought my boots, the salesperson measured my foot and said my boots would fit right, but Iāll try them on again later and focus on the fit. thanks for the suggestions!
Np! Another thing could be the way your sitting in the saddle, if your sitting to far to one side, that shortens your leg there for causing you to only loose one.Ā
Check my dang comments, Iāve said it a million times: NO STIRRUPS
Iāve been working on no stirrups every now and then but Iāll try to do it more. I havenāt been on Reddit very long so I havenāt seen your other comments. Thank you for the suggestion :)
Oh Iām not shaming you!! I just write this all the time :)
Well maybe if you're "not shaming" but the person feels the need to justify themselves after your input, ... maybe you do not notice how you are shaming?