Safe exercise during menstruation

Female athletes are easily injured due to physical changes during menstruation, to ensure safety, women need to adjust the intensity of exercise accordingly.

According to the Sina, Injury is the most feared “enemy” in sports and there are many reasons for pain inside and out. Women need to consider more factors than men to prevent and reduce the risk of injury, including physical changes when “months”.

An experimental study recently published in the journal Frontiers in Physiology (UK) found that more than 4,000 female elite athletes were twice as likely to be injured before and during ovulation, compared with other times of the month.

Before that, many related studies also concluded the same: before and after ovulation, the likelihood of damage to the ACL (anterior cruciate ligament) increases.

Sina emphasizes the point that “women should not exercise during menstruation” is incorrect and points out how to exercise in accordance with the body at a sensitive period. Accordingly, if you master your own physiological period and notice the changes in your body in advance, you will not only reduce the risk of injury but also be able to exercise more effectively.

Should have a moderate exercise plan when it comes to the “red light” period. Image: Shutterstock.

What period is not suitable for exercise?

Menstruation is a part of a woman’s life. Basically, without drug intervention or unusual effects, menstruation lasts 3-7 days and usually repeats after 28 days (many cases can be shorter or longer).

The menstrual cycle consists of: menstruation, the ovulatory phase, the follicular phase (before ovulation) and the luteal phase (after ovulation).

In the latest thematic report, experts tracked and investigated 4,000 elite female athletes, mostly soccer players. From there, analyze their sports injuries in the pre- and post-follicular period.

According to the researchers, the late follicular phase is three days before ovulation (including the day of ovulation), when estrogen in female athletes reaches the maximum threshold, the peak can be 10 times higher than the pre-ovulatory phase. egg follicle.

They concluded that before and during ovulation, the majority of female athletes experienced a variety of injuries during exercise, including: muscle strain, cramps, Achilles tendon injury, even Achilles tendon rupture…

According to Dr. Ashley Bassett, director of the Center for Women’s Sports Medicine at the New Jersey Orthopedic Institute, “This trial is reliable. Among women unaffected by the drug, the rate of trauma during the ovulatory period has increased eggs are the highest”. This is also consistent with “hormonal fluctuations affecting tendons and ligaments, increasing the risk of injury” previously demonstrated by many experiments.

The study also found that in 4,000 people, the risk of sports injuries is greater if the period is delayed, especially joint and ligament injuries.

“The increased risk of injury in female athletes is indicative of a disorder,” according to Sina. Runner’s World – American running magazine – cites the case of Kenyan long-distance runner Mary Keitani. Because of her period, she missed the 2017 New York Marathon championship and injured her leg after the match.

Hong Le - one of the most prominent runners in the VnExpress Marathon system.  Photo: VMH.

Hong Le – one of the most prominent runners in the VnExpress Marathon system. Image: VMH.

Is it possible to eliminate sports injuries during menstruation?

Sports injuries during menstruation cannot be ruled out. However, at this stage, female athletes need to pay special attention to the intensity and condition of their training. Experts emphasize that mastering the “red light” period and ovulation can help them plan appropriate exercise and have better training methods.

According to Dr. Ashley Bassett, although the new test is mainly aimed at female soccer players, it is also a reference that can run an average of 10-12 km per game on the field. “In training and competition, female athletes can learn from the conclusions of this experiment,” said Dr.

All female athletes can take simple steps to reduce the risk of injury. Tracking and predicting menstrual cycles can help them identify missed periods if not pregnant, menopause, or other medical conditions. In some cases, a missed period can be a sign of RED-S, increasing the risk of injury and other health problems.

RED-S (abbreviated from Relative Energy Deficiency in Sport, relative energy deficiency in sports) is a “female athlete triad” syndrome, indicating insufficient energy intake (eating disorder). , menstrual disorders (amenorrhea) and osteoporosis. The cause of this condition is that the calories consumed by athletes are not enough to meet their energy needs, affecting the whole body.

Previously, RED-S has not received much attention, female athletes often overlooked or misdiagnosed the problem. According to Dr. Ashley Bassett, missed period can be a reference basis for this syndrome.

Runners can use physical cues (changes in cervical mucus, mild cramps, variations in body temperature) to predict an upcoming period. Once they have mastered their physique and their menstrual cycle, runners can design a schedule and exercise intensity that suits them at each time of the month.

Dr. Ashley Bassett suggests runners can also compare past trauma history with ovulation, including: sprains and cramps – two injuries commonly seen in the menstrual cycle, from That’s a good workout plan.

Catherine Logan – an orthopedic sports surgeon in the US – also agrees with Bassett’s suggestion. “Athletes and their coaches can use this knowledge to create better training plans. This method is increasingly being adopted by professional sports teams,” she stressed.

Hormones are just one of the factors that influence injury risk. According to Dr. Bassett, people should maintain strength, flexibility, use appropriate equipment or improve personal skills and avoid overtraining.

Khuong Nghi

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