Heal Your Horse by Healing Yourself — with Nika Vorster (Just Horse Riders Podcast Ep 30)
This episode is a must-watch for anyone who’s ever wondered why improving their own health can transform their horse’s way of going — and yes, we go there: biomechanics, mindset, female hormones, rider fitness, saddle myths, and the power of simply paying attention.
Our guest, Nika Vorster, opens with a mission statement that neatly sums up the hour: “I’m … on a mission to help over a million horses around the world,” and she believes “any horse can be healed by healing yourself.”
Meet Nika: competitor, chiropractor, horse-first human
Nika’s equestrian CV reads like three careers in one — Pony Club beginnings, international flat racing, and British Dressage up to PSG — which is exactly why her take on horse-and-rider wellness lands with authority. In her words: “I have a masters in horse chiropractic … ex flat jockey … GB rider … on a mission to help over a million horses.”
But the heart of her approach is deceptively simple: pay attention to patterns, start from the ground, and remember your horse is always communicating long before anything “explodes” under saddle. As she puts it: “You need to learn to listen to your horse … get off their back and watch them.”
The big idea: rider wellness is horse wellness
If you only take one idea from this conversation, make it this — your body, brain and habits show up in the saddle long before your aids do. Nika argues that performance problems often start with the rider’s nervous system and daily choices, not just the horse’s topline or training plan. “We’re hardwired for connection … horses mirror everything we do,” she explains.
That’s why her rider coaching focuses on three pillars — nutrition, movement, and what she cheekily calls “brain gym” (stress resilience). She works “exclusively” with female riders online and ties all three pillars to each rider’s “hormonal age” and stress load — because “we can’t bring stress to our horses … they feel it.”
Quote: “I find … one of the myths I want to really burst is that riding is enough to keep me fit — and it’s not … weight training has to be part of your weekly routine.”
Translation for the yard: your fitness plan needs more than hacking and mucking out. Think short, consistent strength sessions (2–3×/week), smart fueling, and basic stress hygiene — your horse will thank you for the quieter, more balanced seat.
“Ask – Assess – Adjust”: a practical method you can try today
Nika’s hands-on framework is wonderfully no-nonsense: Ask, Assess, Adjust. First ask better questions (what’s normal for this horse? what changed?). Next assess patterns (breath, neck tension, eye whites, ear lock). Finally adjust one thing at a time so you can actually see what works.
Quote: “I’ve created a method … the ask, assess, adjust method, because anyone can do this when we get out of our heads and into our bodies.”
This is refreshingly achievable — and it starts before you tack up. Notice how your horse greets you, how they breathe, whether they subtly brace when you approach with the saddle. If you find a pattern, change one variable (e.g., girth, pad, time-of-day routine) and reassess.
One bolter, three clues: the “Dusty” story
Among the episode’s most gripping moments is the story of “Dusty,” a habitual bolter with a terrifying backstory — a slipping dummy rider had taught him that “anything on his back” meant panic. Instead of “riding the problem,” Nika walked him in-hand for weeks, learned his tells, and rebuilt trust.
Quote: “He would hold his breath … go really stiff in his neck … lock his inside ear … then the whites of his eye would show.”
The lesson for all of us: even dramatic behaviour often has a discoverable pattern. Your job is to spot the early cues and change the picture while the horse is still thinking, not after adrenaline takes over.
Chiropractic, pain signs & the team your horse deserves
Worried your horse might be uncomfortable? Nika points riders to the Sue Dyson ridden-horse pain ethogram as a practical first step: “If your horse is showing 8 of the 24 behaviours, the horse needs a vet.” Keep notes, count behaviours, and use that checklist to guide next steps.
She’s also clear that no single professional has all the answers — not vets, not bodyworkers, not saddle fitters. That’s why a WhatsApp group with “your vet, dentist, farrier, saddle fitter” plus your therapist can accelerate the right diagnosis and save money, time and tears.
Quote: “There are no quick fixes … adjust one thing at a time. Otherwise you throw the kitchen sink and can’t tell what worked.”
And if you’re wondering whether adjustments ‘hurt’, Nika answers with humour and science: horses are ultra-sensitive; the art is minimal effective input for functional soundness, not textbook symmetry at any cost.
“Tack first”: hard truths about common pain triggers
One of the episode’s braver moments is Nika’s call-out on ill-fitting tack. She argues that poor fit is the number one preventable cause of pain — and your horse is usually telling you before the girth even goes on (turning away, tail swishing, biting at the air).
Actionable takeaway: get an independent saddle check, record video of tacking up, and log any “small” reactions in a notes app. Share that log with your pro team so you’re not guessing in the dark next time something feels off.
Women, cycles & performance: the data, the honesty, the hope
Nika’s candour about women’s health is a breath of fresh air in equestrian sport. She’s lived severe period pain and PCOS, took the lifestyle route, and now coaches riders to train and fuel with their cycles instead of fighting them.
Quote: “When you have bad period pains, it feels like someone is ripping out your insides … but women, you have a gift. We have a cycle … feed it good food … know when to back off.”
More intriguingly, she cites research in other sports showing women had their fastest reaction times during menstruation (i.e., clearer cognition despite unpleasant symptoms) — food for thought when planning training blocks and show calendars.
Her practical pillars are simple: more protein and fibre, elimination of ultra-processed seed oils (to reduce inflammation), steady strength work, and genuine stress downshifting — not the “six coffees and a croissant” routine many of us survive on.
Quote: “I’ve removed my bloat … my periods are normal … not on contraception … all through lifestyle changes.”
Rider fitness: sorry, riding isn’t a gym membership
File under ‘things we know but avoid’: “Riding is not enough to keep me fit … walking isn’t enough either.” After 30, we all lose muscle mass faster — so short, regular resistance sessions keep your seat stable and your aids quieter.
Pro tip for busy horsey lives: 25–35 minutes, 2–3× a week, with simple compound moves beats “all or nothing” plans every time — and yes, your half-pass will feel different when your core and glutes clock in for work.
Mindset matters: a quick breathing reset that changed a ride
One arena story sums up the rider–horse nervous-system loop perfectly. Faced with a tense mare and a tight, anxious rider, Nika didn’t start with the horse — she had the rider drop the reins and box-breathe. The change? Immediate softness, freer movement, and (yes) a few happy tears.
Try it before your next school: inhale 4, hold 4, exhale 4, hold 4 — three rounds. Then pick up your reins and notice how your horse feels about this version of you.
Shop the basics that support better rides
Small upgrades to comfort and consistency go a long way — if you’re leaning into strength work, more hacking, or groundwork blocks, make sure your kit keeps up:
Why this conversation matters (and who should watch)
If you’ve ever felt stuck chasing bits, gadgets, and miracle routines, this episode hands you something rarer: a way to think. Stop guessing, start noticing, and change one thing at a time. Your horse will tell you when you’re getting warmer — you just need to be the kind of rider who’s listening.
And if you’re a female rider, this might be the first time you see your physiology framed as a performance advantage, not a monthly hurdle. Plan your training with your cycle, fuel properly, lift smartly, and breathe — then go enjoy the ride.
Listen & follow Just Horse Riders
Catch the full conversation (and the many laughs between the golden nuggets) — and if it helps you or your yard bestie, share it with them:
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Follow & say hello — we love hearing which ideas you tried this week:
Selected quotes to tempt your ears
On listening before riding: “You need to learn to listen to your horse … get off their back and watch them.”
On the method: “Ask, assess, adjust … anyone can do this when we get out of our heads and into our bodies.”
On rider fitness: “Riding is enough to keep me fit? It’s not … weight training has to be part of your weekly routine.”
On cycles & performance: “Women, you have a gift. We have a cycle … feed it good food … know when to back off.”
On tack & pain: “Tack is the number one cause of pain … your horse is communicating with you the whole time.”