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Women Athletes

Understanding How Estrogen and Progesterone Affect Women Athletes’ Training: A Guide to Injury Prevention and Optimized Performance

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Female athletes face unique challenges when it comes to training due to the natural fluctuations in estrogen and progesterone. Understanding these hormonal changes can help optimize training, prevent injuries, and improve performance.

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Hormonal Changes and Their Effects

The two primary hormones influencing athletic performance are estrogen and progesterone.

  • Estrogen: Peaks in the first half of the menstrual cycle (follicular phase) and is at its highest during ovulation. It enhances muscle function, strength, and flexibility but can also increase ligament laxity, making joints more prone to injury.

  • Progesterone: Rises after ovulation during the luteal phase, contributing to muscle relaxation and decreased collagen production, which may reduce joint stability.

These hormonal fluctuations affect everything from strength and endurance to injury risk. Specifically, estrogen’s effect on ligament elasticity during ovulation can increase vulnerability to joint injuries, particularly in the knees, shoulders, and ankles.

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Injury Risk During Ovulation

During ovulation, estrogen peaks, and the body experiences an increase in ligament flexibility. While this can improve range of motion and strength, it also increases the risk of joint injuries, as ligaments become less stable. Research indicates a higher incidence of ACL injuries and other joint-related issues during this time, especially with high-intensity or heavy resistance training.

Key Finding: Women are more prone to joint injuries during ovulation due to increased ligament laxity. (Source: Journal of Orthopaedic Research)

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How to Train Smarter

Understanding where you are in your cycle allows you to adjust your training for both performance and injury prevention. Here’s a breakdown:

1. Follicular Phase (Days 1-14)

  • Estrogen is rising, increasing energy, strength, and flexibility. This is an optimal time for high-intensity workouts, strength training, and flexibility exercises.

  • Focus: Heavy lifting, high-intensity interval training (HIIT), endurance, and flexibility training.

2. Ovulation (Around Day 14)

  • Estrogen peaks, and ligaments are more elastic, but joints are less stable. This is a time for caution as you are more likely to have joint injuries.

  • Focus: Strength and flexibility work, but avoid excessive joint stress (e.g., heavy squats, explosive movements like jumping).

3. Luteal Phase (Days 15-28)

  • Progesterone rises, leading to increased fatigue and potential discomfort due to lower energy levels and muscle relaxation. Joint stability may also be reduced.

  • Focus: Lower-intensity exercises, recovery-focused activities like yoga, swimming, or walking, and increased rest.

4. Menstrual Phase (Days 1-5)

  • During menstruation, many women experience fatigue and discomfort, making it a time for active recovery rather than intense workouts.

  • Focus: Light cardio, stretching, and recovery. Avoid heavy lifting or strenuous exercises.

Practical Tips for Injury Prevention

  • Track Your Cycle: Use cycle tracking apps (e.g., Clue, Flo, MyFLO) to understand when your estrogen and progesterone levels are peaking. This allows you to tailor your training and rest days accordingly.

  • Warm Up and Stretch Extra: Pay special attention to your warm-up, especially during ovulation. Incorporate joint stability exercises and stretching to counteract the increased laxity of ligaments.

  • Adjust Intensity: During the luteal and menstrual phases, prioritize lighter workouts and more recovery. During the follicular and ovulation phases, you can safely push for more intense training.

Conclusion

Your body’s hormonal fluctuations are predictable, and by aligning your training with your menstrual cycle, you can reduce the risk of injury and optimize performance. Hormones like estrogen and progesterone influence your muscles, joints, and overall physical capacity, and understanding these changes is crucial for training smarter, not harder. By tracking your cycle and adjusting your workouts accordingly, you can protect yourself from injury while maximizing your strength and performance.

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This guide was put together by a female athlete who is not a health professional. This are tips from a lay person to help our students. Please, run any questions by a professional.

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Sources for Understanding Hormonal Effects on Female Athletes

  1. Horman, L. A., et al. (2019).
    "The Effects of the Menstrual Cycle on Exercise Performance." Journal of Strength and Conditioning Research, 33(10), 2732-2741.

    • This review discusses how estrogen and progesterone levels throughout the menstrual cycle affect performance and recovery in athletes.

  2. Santi, A., et al. (2019).
    "Influence of the Menstrual Cycle on Exercise Performance and Injuries." International Journal of Sports Medicine, 40(5), 269-274.

    • A study analyzing the relationship between hormonal fluctuations and athletic performance/injury risk in female athletes.

  3. Higgins, M. F., & Smith, A. A. (2016).
    "The Effect of Menstrual Cycle Phase on the Biomechanics of Jump Landing: A Systematic Review." Journal of Science and Medicine in Sport, 19(3), 213-219.

    • This research highlights the biomechanical changes during the menstrual cycle, particularly during the ovulation phase, when joint instability increases.

  4. Vaudreuil, L., et al. (2020).
    "The Role of Hormonal Fluctuations in Injury Risk for Female Athletes." Journal of Orthopaedic & Sports Physical Therapy, 50(8), 424-433.

    • A comprehensive review of how estrogen and progesterone affect ligament laxity and joint stability, with a focus on injury prevention.

  5. Zhao, Z., et al. (2020).
    "Menstrual Cycle and ACL Injury Risk: A Systematic Review of the Literature." Sports Medicine, 50(5), 829-838.

    • This paper discusses how hormonal fluctuations influence the risk of ACL injuries, particularly during the ovulation phase.

Sources for Training Recommendations 

  1. Baker, M. A., et al. (2019).
    "Training and the Menstrual Cycle: Understanding and Optimizing Female Athlete Performance." Sports Science Review, 28(2), 109-117.

    • Provides insights into how different phases of the menstrual cycle affect athletic performance and offers training strategies for each phase.

  2. West, S. J., et al. (2018).
    "Female Hormonal Fluctuations and Exercise: Implications for Performance, Training, and Recovery." Sports Medicine, 48(2), 433-453.

    • An analysis of how hormonal fluctuations impact exercise performance, recovery, and the risk of injury, with specific training suggestions for each phase.

  3. De Jonge, X. A. K., & Bisschop, P. H. (2014).
    "Menstrual Cycle and Exercise: Effects on Performance and Injury Risk." Sports Science Review, 23(3), 112-121.

    • This article focuses on how understanding hormonal fluctuations can guide training and reduce injury risks.

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