From Postnatal to Menopausal: How Hormones Impact the Equestrian Body, Brain, and Ride

No one talks about it.

Not at the barn. Not in most riding clinics. Not in the tack catalogs or lesson debriefs. But if you’re an equestrian woman, chances are your hormones have affected your ride far more than you realize.

Whether you're just a few months postpartum or entering the long arc of perimenopause, your body is changing. And those changes can throw off your balance, mood, muscle tone, timing, even your sense of identity in the saddle.

It’s real. It’s normal.

And it’s time we talked about it.

The Clinic That Took a Turn (In the Best Way)

This past weekend, Beth Walkowicz of Walnut Grove Stables asked me to come teach an unmounted clinic. Being who I am, I wanted to plan a specific, 45-minute, outlined clinic/workout. I had it focused, structured, and timed.

When I proudly reported back to Beth what I planned, she asked,

"Will it be fun and upbeat?"

Cue the identity crisis.

At 3 AM the morning of the clinic, I was lying in bed spiraling, thinking, “I’m not fun and upbeat—I’m efficient and practical! What am I going to do?  What if I’m too intense?  What if they hate it?”

So when I arrived and came face-to-face with a herd of women, I took a breath and told them exactly what I just wrote.

Then I said:

"So I’m going to do what I’ve never done—I’m going to wing it. You tell me what you think your imbalances and weaknesses are."

At first, the answers were what you'd expect: stiff hips, tight shoulders, and weak cores.  But it didn’t take long before the conversation cracked wide open.

We started talking about postnatal recovery.

Then perimenopause.

Then menopause.

The two subjects no one talks about, especially in equestrian spaces.

But that day, we did.

Postnatal to Menopausal: The Hormonal Arc No One Prepares Us For

From the moment you give birth to the moment your cycle ends (and beyond), your hormones are on a rollercoaster ride that affects everything from motivation to muscle memory.

If you’ve ever thought, “I don’t feel like the rider I used to be,” this might be why:

🌿 Postnatal Hormones: The Quiet RecoveryAfter childbirth, whether it was six weeks ago or six years ago, your body is still recovering in ways most people never see.

Estrogen and progesterone drop significantly post-delivery, which can affect energy, mood, and tissue repair.

Relaxin, a hormone that softens ligaments during pregnancy, can stay in your system for months (especially if you’re breastfeeding), making your joints feel unstable.

Your core and pelvic floor may feel disconnected, painful, or unresponsive, yet you’re expected to ride like nothing happened.

What it can look like in the saddle:

• A wobbly seat or unstable posting rhythm
  
• Emotional ups and downs
  
• Leaking during rising trot or canter
  
• Loss of confidence in your body
• Low back pain

🔄 Perimenopause: The Slow, Sneaky Shift

Perimenopause can start as early as your mid-to-late 30s and last up to a decade. Your hormones start fluctuating like a wonky radio signal—strong one day, gone the next.

Common equestrian symptoms:

• Anxiety or mood swings
  
• Brain fog while schooling or at shows
  
• Decreased muscle recovery
  
• Disrupted sleep (hello, pre-dawn ride fatigue)
  
• Joint pain (especially hips and knees)
  
• Lower resilience after mistakes or setbacks

🔥 Menopause: A New Baseline

Menopause is officially diagnosed when you’ve gone 12 months without a period. Estrogen, progesterone, and testosterone levels reach a new low—and with it, a new normal.

What riders often report:

• Decreased bone density (and higher injury risk)
  
• Energy crashes mid-ride or post-clinic
  
• Increased stiffness or inflammation
  
• Saddle discomfort due to body composition changes
  
• Weight gain despite no changes in routine
  
• Questioning whether they still “have it”

Spoiler: You do.

But your body needs different support now.

What Can We Do?🧠

First: Name It to Tame It

Knowing that what you’re experiencing is hormonal, not personal, is a massive shift. You’re adapting to a body that’s evolving.  You’re not lazy.  You’re not weak. 

🧘‍♀️ Second: Build Stability from the Inside Out

• Prioritize functional strength and joint stability
• Reinforce deep core connection and breath mechanics
• Work with a pelvic floor therapist

🍽️ Third: Eat and Train for Hormone Support

• Increase anti-inflammatory and protein foods
• Lift weights to support bone health and muscle tone
• Rest with intention, not guilt

👯 Fourth: Find or Create Your Herd

That clinic reminded me how healing it is to speak the truth in community. No matter what stage you’re in—postnatal, perimenopausal, menopausal—you are not alone.

Your horse doesn't care if you're 25 or 55.

They care that you're connected, honest, and present.

And so should you.

Final Thoughts: You’re Not Riding Alone

That unmounted clinic started with uncertainty and ended in transformation. We didn’t need the perfect plan. We needed the space to tell the truth.

Hormones—from post-birth to menopause—shape every woman’s ride, whether she realizes it or not. But we can adapt, ride even better with awareness and intention, and support each other.

Because you’re not done. Not even close.

You’re just riding a new chapter—with more power in your presence, and more wisdom in your bones.

If this resonated with you…

I offer coaching that integrates biomechanics, equestrian mindset work, and hormone-informed fitness. Whether you're recovering postpartum or recalibrating in midlife, I’m here to help you ride smart, strong, and supported.

​Let’s ride this out together. 🤍