Menstruation and Exercise: Understanding Joint Vulnerability

Hey everybody,

Today I want to discuss a topic that is important to all women who are active and do sports: the menstrual cycle and its effect on joints and risk of injury. This is a topic that isn't talked about enough, but it's an integral part of women's health and performance.

Can I play sports if I'm on my period?

The short answer is yes. Menstruation does not prevent you from playing sports or exercising. In fact, for some women, exercise can help relieve menstrual cramps and pain. But it's important to listen to your body and adapt your training as needed.

Is it worth exercising during menstruation?

This is a more complicated question. Some research suggests that hormonal changes during the menstrual cycle can affect joints and muscles, potentially increasing the risk of injury. Estrogen, a hormone that is high in the first half of the menstrual cycle, can increase the flexibility of ligaments and tendons. This can be beneficial in some sports, but can also increase the risk of straining or tearing ligaments.

On the other hand, during the second half of the menstrual cycle, when progesterone is high, the muscles may be stiffer and less flexible, which can also increase the risk of injury. So, exercising while on your period can be a good idea, but it's important to be aware of these risks and perhaps adjust your workout accordingly.

How to adjust training according to the menstrual cycle?

Here are some tips:

1. First half of the menstrual cycle (days 1-14): This is the time when you can focus on strength training and intense training. High levels of estrogen can make you more flexible and powerful.

2. Second half of the menstrual cycle (days 15-28): This is the time when you should focus on lighter training and recovery. High levels of progesterone can make muscles stiffer, so this is a good time to focus on stretching and mobility exercises.

What does scientific research say?

Research has shown that hormonal changes during the menstrual cycle can affect joints and muscles. For example, a study called "Injury Incidence Across the Menstrual Cycle in International Footballers" shows that the risk of injury can vary during different phases of the menstrual cycle. Another study, "The effect of the menstrual cycle on collagen metabolism, growth hormones and strength in young physically active women" , shows that hormonal changes during the menstrual cycle can affect collagen metabolism and muscle strength.

There are also studies that show that hormonal changes during the menstrual cycle can affect joint laxity, which can increase the risk of injury. For example, a study called "The effects of the menstrual cycle on anterior knee laxity: a systematic review" shows that hormonal changes during the menstrual cycle can affect anterior knee laxity.

Is exercise during menstruation beneficial?

In addition, there are studies that show that exercise during menstruation can be beneficial. For example, a study called "Effect of aerobic exercise on premenstrual symptoms, haematological and hormonal parameters in young women" shows that aerobic exercise can reduce premenstrual symptoms. Another study, "Effects of Aerobic Exercise at Different Intensities in Pre Menstrual Syndrome" , shows that different intensities of aerobic exercise can affect premenstrual syndrome.

Remember that while this information is based on scientific research, each woman's experience is unique. It is important to listen to your body and do what feels best for you. If you have any questions or concerns, please contact your healthcare professional.

Conclusion

So, exercising during your period is completely possible and even recommended, but it's important to be aware of how your menstrual cycle can affect your body and adjust your training accordingly. Listen to your body, do what feels good and remember that every woman is individual - what works for one may not work for another.

Hopefully, this article has helped you better understand the effect of your menstrual cycle on your joints and risk of injury. If you have any questions or want more information, I'm here to help.

Take care of yourself and stay active!