Sport during menstruation: what activities are allowed?

Can I play sports if I'm menstruating? Will it make my menstrual cramps worse? Contrary to what you might think, it's a very good idea to have a daily exercise routine throughout your cycle and during your period! We give you a few tips and tricks in our dedicated article.

Contents

Can you do sport during your period?
When is sport not recommended during menstruation?
What are the advantages of sporting activities during menstruation?
Which sporting activities are best during menstruation?
What impact does high-level sport have on menstruation?

Can I practice a sport during my period?

Although you might think the opposite, sport is actually very good for menstruation. Sport releases endorphins, the happiness hormone. As well as boosting your morale, it can also help to activate your blood circulation, relax your pelvic area and better oxygenate your body. During menstruation, the menstrual flow will release prostaglandins, unsaturated fatty acid molecules. Prostaglandins play a number of roles in our bodies, not least the contraction of our uterine muscles. And energy expenditure will help to improve blood circulation, relax and regulate weight.

However, it is vital to choose the right sanitary protection when practising sport. For our part, we recommend menstrual panties, suitable for blood loss through to the heaviest flows, but also capable of absorbing perspiration. As with your clothing, choose breathable cotton! Appropriate intimate hygiene, with regular but non-aggressive washing of your genitals, will also make your activities more enjoyable during this period.

When is sport not advisable during menstruation?

Sport is not really inadvisable during menstrual periods. You can even go swimming in the pool! But don't force yourself if you don't feel like it or if you're in too much pain. The aim is not to cause additional pain,increase stress or alter your cycle. Moreover, during this period, it's best to practice in a non-violent, positive way. The most important thing is to listen to yourself.

What are the advantages of exercising during my period?

There are many advantages to exercising during your period.

Limiting painful periods and contractions

When you take up physical activity on a regular basis, hormonal changes take place in your body. Exercise increases blood circulation, particularly in the lower abdomen. Better blood circulation oxygenates muscle tissue, reducing contractions.

Reduce menstrual flow

By exercising, you reduce yourestrogen levels as you lose body fat. The more body fat you have, the more estrogen you produce. Excess hormones thicken your uterine lining, resulting in increased blood accumulation during the first part of the cycle. With the loss of body fat and the drop in estrogen levels, the uterine wall is thinner and blood flow lighter.

If you exercise during your period, you may lose more blood at the time. When you move, it speeds up the descent of blood. Don't worry, this is perfectly normal. This may reduce the duration of your menstrual flow. But don't forget to stay hydrated and drink plenty of water!

Improve your physical and mental state

Last but not least, sports are very good for the mind! During your period, your progesterone and estrogen production is at a minimum, which can lead to fatigue and loss of energy. But when you do, you release endorphins: thefeel-good hormone. After 30 minutes of physical activity, your endorphin production will reduce anxiety and stress, and alleviate the energy deficit that your period or premenstrual syndrome can create.

Physical activity really does have a positive effect on morale, not only during menstrual bleeding, but at any other time of the cycle!

What sporting activities are best during your period?

The ideal sport during your period is one that's good for you. Only you can decide what you want to do. Above all, don't force yourself, and listen to yourself!

Moderate walking or running

This is an easy activity to do, since apart from sneakers, you don't need any special equipment. Walking or running will put a lot of strain on your body, including your back muscles and joints.

Cardio or fitness

Exercises that train your cardiovascular system are very interesting. They stimulate endorphin production and blood circulation. Same principle: your discomfort will be reduced.

Dance

Dancing is not only a sport, it's also an artistic activity that can help you escape mentally as well as physically. It's up to you to decide whether you prefer energetic or gentle dancing.

Swimming

Swimming is a complete workout that works the whole body in depth. At the end of the period, when the flow is less abundant, it can be ideal. We also offer menstrual swimsuits! Otherwise, for heavier flows, internal protection such as menstrual cups or tampons are the way to go.

Yoga and pilates

These practices are often recommended during flow. Yoga is known to have a beneficial effect on menstruation, relaxing muscle tissue and reducing discomfort. Certain types of position are more suitable during blood loss. Inversion postures, for example, are not recommended, as they pull the uterus towards the head, stretching the broad ligaments that support the uterus. This can lead to increased bleeding.

What impact does top-level sport have on menstruation?

High-levelsports can indeed have an impact on the menstrual cycle. In fact, with a very low BMI, body fat is insufficient. And since estrogen levels are linked to body fat levels, athletes with low body fat levels may experience irregular periods or evenamenorrhea.
If this happens to you, consult your doctor. Amenorrhea affects between 10% and 40% of women.

Pelvic pain is usually put aside by the high level of concentration required! In some practices, theaggressiveness that can be felt at this time of the cycle is even a driving force for the athlete. Even so, some women who train intensively may notice a drop in performance. Although this is not abnormal, it can be deleterious on competition days, when you're not on an equal footing with your competitors. It's a taboo that's only just beginning to be broken, particularly in tennis.

If this has a significant impact on your sporting career and you wish to avoid it, you may wish to consult your gynecologist or health professional about taking a hormonal contraceptive or a pill that suppresses menstruation.

FAQs on sport and menstruation

Is it okay to do sport during my period?

Exercise is not inadvisable during your period - on the contrary! It can really help reduce pelvic pain, since when you exercise, you release the feel-good hormone endorphin. What's more, it activates blood circulation, which in turn oxygenates muscles and relieves pain.

Why does sport stop menstruation?

In some cases, particularly among top-level sportswomen, physical activity can cause amenorrhea, i.e. a cessation of menstrual bleeding. In fact, the percentage of body fat and estrogen levels are so low in some sportswomen that their periods become irregular and, in some cases, stop.

What kind of sport can I do when I'm on my period?

There are no activities to be avoided during menstruation. You just need to listen to how you feel, and to yourself. If you feel comfortable running for 10km, there's no particular problem. If you prefer to adopt a gentler solution like yoga, that's fine too. And if you prefer not to do any sports at all, that's up to you! The important thing is to listen to yourself.