Adjusting Workouts During Your Menstrual Cycle or a Chronic Pain Flare-Up
Working out during your menstrual cycle or a chronic pain flare-up can feel challenging, but with the right approach, exercise can actually help alleviate discomfort and boost your mood. By tailoring your workouts to your body’s needs during each phase or flare-up, you can stay active in a way that supports recovery and energy.
1. Menstrual Phase or High-Pain Flare-Up Days
What’s Happening:
During your period’s early days or in the midst of a pain flare-up, your energy levels are often low, and you may feel more sensitive to physical stress. Muscle soreness, fatigue, and mood swings are common, which can make high-intensity workouts feel overwhelming.
Best Workouts:
• Gentle Yoga and Stretching: Focus on low-impact, gentle movements. Gentle yoga poses and deep stretching can help ease cramps and joint stiffness, providing pain relief without adding stress.
• Light Walks: If you’re up for it, a slow walk can improve circulation, reduce inflammation, and lift your mood. Keep the pace comfortable, and listen to your body if you need to stop.
• Breathwork or Meditation: If movement feels too challenging, try breathwork or meditation to relax muscles, reduce tension, and help with pain management.
2. Follicular Phase or Low-Pain Days
What’s Happening:
As your period ends, energy levels start to rise due to an increase in estrogen. On low-pain days, your body might feel ready for more activity, and strength and endurance can improve.
Best Workouts:
• Strength Training: This is an ideal time for strength training exercises, as your body is more resilient and can handle heavier weights. Focus on form and technique to protect joints if you’re prone to pain.
• Moderate Cardio: Low-impact cardio (such as biking or brisk walking) is great for building endurance without aggravating pain. Keep an eye on your energy level and modify intensity as needed.
• Core and Glute Activation: This is a great time to build core and glute strength. Try exercises like clamshells, bridges, and modified planks, which support stability without straining sensitive areas.
3. Ovulatory Phase or Moderate-Pain Days
What’s Happening:
Around ovulation, energy is at a high, and strength peaks. This can be an empowering time for higher-intensity activities, but if moderate pain arises, balance challenging workouts with modifications.
Best Workouts:
• Strength & Power Training: If pain is manageable, incorporate strength workouts that build power, like kettlebell swings or squats with mini bands for glute activation. Modify the range of motion as needed.
• Interval Training: Short bursts of activity can elevate your energy and mood without overdoing it. Try low-impact intervals, such as elliptical or cycling sprints, to reduce strain.
• Stability Work: To manage pain, include balance-focused exercises like single-leg deadlifts and stability ball exercises, which build strength while protecting joints.
4. Luteal Phase or Low-to-Moderate Pain Days
What’s Happening:
As your body prepares for menstruation, you may feel bloated or sluggish, and sensitivity to pain can increase. Focus on gentle, steady movements to help reduce tension and stay active.
Best Workouts:
• Pilates or Barre: These workouts emphasize controlled, low-impact movements that build muscle endurance without high impact. Pilates can help improve posture, strengthen core muscles, and reduce pain.
• Long Walks or Gentle Cardio: Keep intensity moderate with steady-state cardio like walking or low-impact elliptical workouts. This can boost mood, improve circulation, and ease bloating.
• Recovery-Based Movements: Include foam rolling, mobility exercises, and light stretching to relieve tightness and keep pain in check.
Final Tips for Menstrual and Pain-Adapted Workouts
1. Listen to Your Body: Each day is different. If pain is high, rest and recovery might be the best option. Don’t push through intense pain—modify or switch to a gentler option.
2. Prioritize Core and Glute Engagement: These areas provide stability and protect your joints, which is essential for managing chronic pain.
3. Practice Deep Breathing: Focusing on your breath can help with pain management and lower stress, which is beneficial both during your cycle and flare-ups.
Whether it’s a high-energy day or one that needs gentleness, tuning into what your body needs will help you get the best from each workout! Let me know if you’d like specific exercises or more tips for adapting movements.
