Did you know your menstrual cycle could significantly impact your training and injury risk? Understanding how can make a world of difference. Whether you're a dancer, teacher, or athlete, understanding the menstrual cycle's impact can help you train smarter.
Firstly, we should all be talking about periods more. Whether there are boys in your class or you’re a male teacher, I’d argue it’s even more important to have these conversations. We all need to understand the menstrual cycle and its impact—not just on sport or dance, but on day-to-day life too.
In this blog, I’ll focus on injury prevention during the menstrual cycle and highlight some of the effects that should be considered when training.
Did you know that ACL injuries significantly increase between the first day of menstruation and the day following ovulation?
This increase is linked to hormone fluctuations. Rising oestrogen levels during certain phases of the menstrual cycle cause ligaments to become more lax, making joints less stable. Studies suggest that this can create between 1mm to 55mm of increased laxity in the knee joint.
Oestrogen also thickens muscles by promoting protein synthesis (muscle growth) and reducing protein breakdown. This means that while ligaments are more flexible, muscles are simultaneously getting thicker.
Now let’s consider the quadriceps muscle group—rectus femoris, vastus medialis, vastus intermedius, and vastus lateralis. These muscles converge into the patella tendon, which connects them to the patella (kneecap). As these large muscles thicken, they place greater strain on the patella tendon. Combine this with the increased laxity in the knee joint, and you’ve got a recipe for instability that raises the risk of ACL injuries, especially during days 9 to 15 of the cycle.
Flexibility and Hormones
When oestrogen and relaxin levels rise, you might notice an increase in flexibility. This can be a good time to work on alignment-based flexibility training to improve technique. However, during their peak, it’s best to avoid pushing for extreme ranges of motion as joint instability is at its highest. Training at this time should focus on safe, controlled movement rather than lengthening stretches that might increase injury risk.
Other Considerations for Training During the Menstrual Cycle
Each phase of the cycle brings unique physical and mental challenges that can affect training:
During Ovulation: A spike in body temperature caused by progesterone can dehydrate soft tissues, reducing their elasticity and flexibility. Staying hydrated during this time is critical to maintaining joint health.
During Menstruation: Bloating is common, which can lead to backache and a shift in your centre of gravity. This can affect posture and balance, so take extra care with alignment-based exercises.
Energy Levels: Energy levels may dip at the start of the cycle but often increase as oestrogen levels rise again. Adjust training intensity accordingly to match how you feel.
Mood and Concentration: Hormone fluctuations can affect mood and focus, which might influence performance or motivation during training sessions.
Lower Back Pain: This is a frequent complaint due to referred pain from the womb. Keeping the area warm and gentle mobility exercises targeting the lower back can be beneficial.
Why This Knowledge Matters
The effects of the menstrual cycle vary significantly from person to person. However, understanding how hormonal changes impact the body allows us to adapt training to match each phase. This not only improves performance but also helps prevent injuries.
By embracing these insights, we can train smarter, listen to our bodies, and create a safer, more supportive environment for dancers and athletes alike.
Final Tip
Have open discussions about the menstrual cycle with your students or team. Knowledge is empowering, and by breaking the stigma, we can ensure everyone feels supported and understood in their training journey.