How Different Stages of the Menstrual Cycle Affect Exercise and Injury Risk

The menstrual cycle is a natural process that can influence many aspects of a woman’s life, including her physical performance and risk of injury during exercise. With hormonal fluctuations that vary through the cycle, women may experience changes in strength, endurance, flexibility, and recovery. Understanding how the different stages of the menstrual cycle affect exercise and injury risk can help women optimise their training routines and reduce the likelihood of injury.

The Menstrual Cycle: An Overview

The menstrual cycle is typically divided into four phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. These phases are marked by distinct hormonal shifts that can impact physical performance.

1. Menstrual Phase (Days 1-5): The first phase, marked by menstruation, is characterised by the shedding of the uterine lining. Oestrogen and progesterone levels are low, which can lead to fatigue, cramping, and discomfort.

2. Follicular Phase (Days 6-14): After menstruation ends, the body enters the follicular phase. Oestrogen levels rise, which helps increase energy levels, improve muscle function, and enhance endurance. Women often feel stronger and more capable during this phase.

3. Ovulatory Phase (Days 14-16): Ovulation occurs during this short phase, with oestrogen levels peaking. This increase in oestrogen can improve muscle strength, coordination, and overall performance. However, the surge in oestrogen can also increase ligament laxity, making the joints more prone to injury.

4. Luteal Phase (Days 17-28): The luteal phase follows ovulation and is marked by increased progesterone levels. This phase is often associated with symptoms like bloating, fatigue, and mood swings. Decreased energy levels and potential discomfort can make exercise feel more challenging. Progesterone also affects the central nervous system, potentially reducing exercise efficiency and increasing the risk of injury due to decreased coordination.

   
   

Impact on Exercise Performance

1. Strength and Power

In the follicular and ovulatory phases, women often experience higher energy levels due to elevated oestrogen. This increase in oestrogen promotes muscle protein synthesis, improving strength, power, and endurance. The body is more receptive to resistance training, making these phases ideal for high-intensity workouts and strength training.

In contrast, the luteal phase tends to be a less optimal time for maximal effort, as the body is focused on preparing for a potential pregnancy. The increase in progesterone can cause a drop in energy levels, reduced stamina, and muscle fatigue, making intense workouts or heavy lifting feel harder.

2. Endurance and Cardiovascular Performance

Endurance activities, such as running or cycling, are also affected by the menstrual cycle. During the follicular and ovulatory phases, women typically experience better cardiovascular performance, as oestrogen enhances the efficiency of the heart and lungs. This leads to improved endurance and the ability to sustain exercise for longer periods without fatigue.

In the luteal phase, however, women may struggle more with maintaining endurance due to increased fatigue and a rise in body temperature, which can make prolonged exercise less comfortable.

Risk of Injury

Injury risk fluctuates throughout the menstrual cycle due to changes in hormone levels. During the follicular and ovulatory phases, oestrogen plays a protective role by strengthening bones and improving tendon elasticity, which can enhance performance. However, the peak of oestrogen during ovulation also causes ligaments to become looser, leading to increased joint instability and a higher likelihood of sprains, strains, and other injuries.

The luteal phase sees a decrease in oestrogen levels, making tissues more prone to stiffness and less flexible. The decrease in coordination and muscle fatigue can further contribute to injury risk, especially in high-intensity activities or sports that require precise movements and agility.

Conclusion

The menstrual cycle significantly influences a woman’s physical performance and injury risk, with each phase offering distinct advantages and challenges for exercise. Every woman is different and understanding your own hormonal shifts by tracking energy levels, strength, endurance, flexibility and recovery throughout your cycle can ensure tailored workouts for optimal performance and reduced injury risk. By listening to your bodies and adjusting your training schedules accordingly, women can make the most of each phase and exercise safely throughout their cycle.