Ladies! Should you modify your workout during your time of the month?

April 18, 2016

Weight rooms used to be where mainly men worked out, and most women were intimidated to go anywhere near them.

Thankfully, things have changed, and many more women are embracing weight lifting. This is great progress! Women feel amazing when they feel strong physically, and it translates to many areas of their life.

As women though, we must recognize that we are equal to men, but not the same. We are built differently both physically and hormonally, so that we are able to have babies.

So what does this mean in terms of working out?

Well, approximately 14 days before ovulation, our bodies’ production of the hormone relaxin are at a high. It is only when we begin to menstruate, and there is no sign of pregnancy, that the levels of relaxin begin to fall. ¹

The role of relaxin is to relax the ligaments in the pelvis and soften the pubic symphysis. This means our ability to stabilize, especially under load, is greatly diminished. Keep in mind that when your body cannot properly stabilize your core muscles, you are much more prone to injury.

So does this mean that you shouldn’t exercise during your period?! Heck no! In fact, exercising can make you feel great, at a time many of us often feel frumpy and not quite our usual selves. The idea is to modify certain exercise that may be leading to discomfort. If you’re currently active and experience aches and pains around your “time of the month,” doing inappropriate exercises may be the reason.

Be aware of your cycle and modify as much as you can in order to avoid SI joint dysfunction, which can lead to low back pain as well as pain in the glutes and leg muscles.

Lower body exercises you should avoid: Any single legged exercise!

Lower body exercises that are appropriate: The sumo deadlift is the best exercise to do as it produces the “Nutcracker Effect”, which allows for the most stability.

Nutcracker Effect – Imagine the sacrum as a nut held between the two ilium bones, which are the jaws of a nutcracker. When the transversus andominius (TVA) is activated, it draws inward pulling the two jaws of the nutcracker – the Ilium bones – inward as they pivot around the sacrum. This tightens the SI ligaments, squeezing the “nut” and stabilizing the SI joint. ²

Oh, and for goodness sake, if you’re a lover of crunches or any similar exercise, stop during your “time of the month.” Your uterus swells for a reason, and you’re only worsening cramping and swelling by repeatedly putting pressure on it.

Be good to your body!

Daniela