IMPORTANCE OF FACTORING IN A WOMEN’S CYCLE HEALTH FOR HER TRAINING

Creating individualized workout plans and tailoring workout sessions to each client or athlete’s specific needs is an important side of training and coaching. When it comes to athletic training, it’s important to recognize that there are some key differences between men and women that can impact how they should approach their workouts. One of the most significant of these differences is the menstrual cycle, which can have a significant impact on a woman’s physical abilities and injury risk.

If you’re a woman who participates in regular physical activity, it’s important to understand how your menstrual cycle may be impacting your body and how you can adjust your training to maximize your performance and minimize your risk of injury.

The menstrual cycle is a complex biological process that involves fluctuating levels of hormones, including estrogen and progesterone. These hormones can affect a number of physiological and biomechanical factors relevant to athletic performance and injury risk.

For example, during the luteal phase of the menstrual cycle (the second half, after ovulation), progesterone levels increase, which can cause ligaments and tendons to become more lax and pliable. This can increase the risk of sprains and strains, as the joints and soft tissues may be less able to stabilize and support the body during physical activity.

Additionally, during the premenstrual phase, estrogen levels decrease, which can affect neuromuscular control and coordination. This may increase the risk of certain types of injuries, such as ACL tears, as the muscles may not be able to respond as quickly or effectively to changes in movement or direction. Which, we already know women can be more susceptible to these types of injuries if not monitored correctly, check out our previous blog for more. 

Given these differences, it’s important for women to monitor their training differently than men. Here are some tips to help you adjust your workouts based on your menstrual cycle:

  • Track your menstrual cycle or use a tracking app: Keeping track of your menstrual cycle can help you plan your workouts around times when you may be more prone to injury. If you notice a pattern of increased injury risk during certain phases of your cycle, you can adjust your training accordingly.
  • Adjust your workout intensity: During the luteal phase, when your ligaments and tendons may be more lax, it’s a good idea to focus on low-impact activities that don’t put too much stress on your joints. Think of activities such as yoga, swimming, or cycling.
  • Incorporate strength training: Building strength can help support your joints and reduce your risk of injury. This is a good time to focus on exercises that target the muscles around your knees, hips, and ankles, which can help reduce your risk of ACL tears and other injuries.
  • Prioritize recovery: Rest and recovery are essential for injury prevention. During the premenstrual phase, when your neuromuscular control may be affected, it’s especially important to give your body time to recover between workouts.

By monitoring your menstrual cycle and adjusting your training accordingly, you can help reduce your risk of injury and maximize your athletic performance. By using STRIVE technology, you are able to see exactly what is going on with your muscles and how your body is functioning. STRIVE provides metrics and a visual to know if your body is working harder to complete a certain workout, beginning to compensate, or even compromise your form.

Remember to listen to your body and everyone is different. If you notice any unusual or persistent symptoms, be sure to talk to your trainer so they are aware and notify your healthcare provider.

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References:

  • Bruinvels, G., Burden, R. J., McGregor, A. J., & Ackerman, K. E. (2017). Do changes in neuromuscular function and biomechanics during the menstrual cycle affect anterior cruciate ligament injury risk?. Sports Medicine, 47(9), 1749-1763.
    Clarkson, P. M., & Thompson, H. S. (2000). Women and exercise. Clinics in sports medicine, 19(2), 257-278.
    Lebrun, C. M. (1993). The effect of the menstrual cycle on exercise metabolism: implications for exercise performance in eumenorrheic women. Sports Medicine, 16(6), 447-454.
    Experts:
  • Dr. Kathryn Ackerman – Medical Director of the Female Athlete Program at Boston Children’s Hospital and Associate Professor of Medicine at Harvard Medical School.
    Dr. Stacy Sims – Exercise physiologist and nutrition scientist, and author of the book “Roar: How to match your food and fitness to your female physiology for optimum performance, great health, and a strong, lean body for life”.
    Dr. Kristine L. Clark – Director of Sports Nutrition and Assistant Professor of Sports Nutrition at Pennsylvania State University.