Polo is often described as a majestic partnership between the player and their trusted horse – a bond that requires strength, skill, and harmony. While much attention is given to the care of these incredible animals, it’s equally important to prioritize the well-being of their human counterparts. This season, protecting yourself from common issues like hip and shoulder-related injuries is essential for optimal performance and enjoyment on the field. Below, we’ve outlined key tips to help manage shoulder and hip injuries, along with advice from local experts, orthopedic surgeons, Dr. John Hinson, and Dr. Jonathan Shaw.
Stretching and Warmups
The most important part of this routine starts before you even get on the horse- stretching. It is important to alleviate any tightness in the muscles to ensure mobility and flexibility when swinging for the ball. “Stretching before sports is critical because it helps to increase blood flow to the muscles, improve flexibility, and prepare the body for the demands of physical activity. It significantly reduces the risk of injuries, such as strains or sprains, by ensuring your muscles and joints are ready to perform at their best,” added Dr. John Hinson, Palm Beach Orthopaedic Institute.
Dynamic Stretches: These stretches put players through a full range of motion to ensure full movement in their swings. Exercises like arm circles, shoulder rolls, high pulls, and torso twists are essential practices to improve player coordination and activate muscles.
Rotator Cuff Activation: When warming up, it is important to add resistance and not only body weight warm-ups to ensure readiness of the muscles. Exercises like band pull-aparts, external and internal rotations (including resistance bands), and overhead presses are all key to maintaining shoulder stability in games.
Shoulder Mobility Exercises: Shoulder mobility exercises can be done on the go as well! You can maintain shoulder flexibility with nothing more than a wall and a bath towel. Wall slides and shoulder dislocations are great exercises to work on your joints.
2. Cryotherapy to Alleviate Inflammation
“Cryotherapy is an effective method for managing inflammation, making it especially beneficial for polo players who often face intense physical strain and repetitive stress on their joints and muscles. Reducing swelling and accelerating recovery times helps athletes stay at peak performance while minimizing the long-term risks of overuse injuries,” added Dr. Hinson.

Cold Water Immersion: After an intensive game of polo, players need to alleviate their soreness to ensure an effective recovery. Ice baths (also known as cold water immersion) can reduce inflammation in the shoulder joints and prevent chronic soreness.
Localized Cryotherapy: This practice can also be targeted to just the shoulder region with a localized cryo session using a specific device known to reduce inflammation and improve players’ circulation, ensuring their next hits are even better than the last!

3. Polo and Hips
Polo has several common hip-and-knee-related injuries, largely because it combines high-speed riding, rapid directional changes, and repetitive swinging motions while mounted. Since Polo places the hips in prolonged flexion and abduction, players are encouraged to incorporate daily stretching of the hip flexors, adductors, and deep external rotators to counteract the repetitive postural load of riding. A structured warm-up routine with advice from a physician can help decrease the risk of soft-tissue tightness by improving blood flow and neuromuscular readiness.
Recommended lower-body stretches include:
Seated figure-four stretches to open the hips and glutes.
Standing quadriceps stretches to relieve thigh tension.
Supported hamstring stretches to maintain mobility for walking and bending.
Dr. Shaw advises players to monitor for early signs of stiffness or reduced range of motion; addressing these symptoms promptly with stretching, manual therapy, or activity modification can help prevent progression to chronic hip tightness. If pain is consistent during physical activity, the athlete needs to stop immediately and seek medical attention.
“A few minutes of safe stretching can help improve flexibility and daily movement,” says Dr. Shaw, Palm Beach Orthopaedic Institute. “It can enhance balance and help to prevent feelings of tightness that can develop from sitting for long periods.”
4. Injury Prevention
“It’s crucial to listen to your body and recognize the early signs of discomfort or strain. Overlooking minor aches can lead to serious injuries that may hinder your performance in the long term. Prioritize rest, recovery, and proper conditioning to keep your body in top shape for the demands of the sport,” added Dr. Hinson.

Here are some essential tips to note before your next match to stop an injury from happening before it does:

Cross-Training: Exercises such as yoga, Pilates, or swimming can help you retain shoulder health by increasing your body’s flexibility and endurance.
Use Proper Equipment: Improperly fitted equipment might lead to shoulder injury. Be sure the saddle and polo mallet are the right size and fit for your body.
Listen to Your Body: Instead of forcing through shoulder pain or discomfort, take some time to rest and recover. Disregarding injury symptoms early on can cause more serious issues down the road.
Dr. Shaw summarizes, “Stretching is a simple, preventive measure that benefits everyone. Whether you’re recovering from an injury, managing stiffness, or simply aiming to stay active.” Dr. Shaw adds, “If you are recovering from an injury, it’s important to consult with your local specialist on how to stretch safely.”
Dr. John Hinson and Dr. Jonathan Shaw encourage players to listen to what their body needs, and if performing any of these practices causes any pain, stop and consult with a doctor immediately. To learn more about Dr. Hinson and Dr. Shaw, visit https://www.pboi.com/.

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