As Pilates teachers, it's essential to understand how the menstrual cycle can affect our clients' bodies, particularly in terms of core and joint stability. The fluctuations in hormones like estrogen and progesterone throughout the cycle can have significant implications for stability, coordination, and even injury risk. By recognising these changes, we can adapt our teaching approach to ensure the most effective and supportive sessions for our female clients.
Hormonal Fluctuations and Core Stability
The menstrual cycle is marked by changing levels of estrogen and progesterone, which influence how the body responds to exercise, particularly core stability work.
Estrogen peaks during the follicular phase (days 1–14) and plays a supportive role in muscle strength and coordination. This increase in strength and coordination can enhance core stability, making this phase an ideal time for more challenging exercises.
Progesterone dominates the luteal phase (days 15–28) and is associated with increased muscle fatigue and reduced neuromuscular control. During this phase, clients might experience reduced core stability, making them more vulnerable to fatigue or strain during core-intensive exercises.
Joint Stability and the Menstrual Cycle
Joint stability is also influenced by hormonal changes, especially due to estrogen and a hormone called relaxin.
Estrogen and Relaxin: Higher levels of estrogen during ovulation and into the luteal phase can increase ligament laxity, making joints less stable. Relaxin, which softens ligaments, also contributes to this effect, increasing the risk of injury. For instance, research suggests that women may be more prone to joint injuries, such as ACL tears, during the luteal phase due to increased ligament laxity.
As Pilates teachers, it’s important to be mindful of this when designing sessions for clients in different phases of their cycle. During times of increased laxity, exercises that require strong joint stability, such as weight-bearing movements or balancing exercises, may need to be modified to reduce the risk of injury.
Tailoring Pilates Sessions to the Menstrual Cycle
Understanding these hormonal effects can help us tailor Pilates sessions to better suit our clients’ needs throughout their cycle.
Follicular Phase (Days 1–14): During this phase, when estrogen is higher, clients may experience improved muscle coordination and stability. This is the ideal time to introduce more dynamic and challenging core stability exercises, such as Planks, Teaser variations, and more intense Reformer work. Clients may feel stronger and more energised, allowing for greater progression in their practice.
Luteal Phase (Days 15–28): As progesterone rises and joint laxity increases, clients may find core stability work more challenging. This is a good time to focus on slower, more controlled movements, such as basic core activation, Bridge work, or gentle matwork exercises. Exercises that place a lot of stress on the joints, such as high-load weight-bearing movements, should be modified or avoided.
Considering Fatigue and Pain
Fatigue: Many women report increased fatigue during the luteal phase. As a result, they may struggle to maintain strong core engagement, and compensatory movement patterns may arise. Cueing clients to take extra rest, focus on breath work, and move mindfully can help them avoid overloading their body during this time.
Dysmenorrhea (Menstrual Pain): For clients who experience painful periods, movement patterns may change due to discomfort. Pain can inhibit muscle function, particularly in the core, leading to reduced stability. Pilates teachers may need to offer additional modifications to help clients feel more comfortable while still encouraging gentle movement.
Practical Strategies for Pilates Teachers
To help your clients navigate these changes in their bodies, consider the following strategies:
Adjust Exercise Intensity: During the follicular phase, clients may be able to handle more challenging movements, while the luteal phase might require a gentler approach with a focus on stability and control.
Focus on Joint Protection: In the luteal phase, when joint laxity is increased, prioritise exercises that reduce stress on the joints and avoid movements that require extreme ranges of motion or high-impact loads.
Monitor Fatigue and Form: Cue your clients to be more aware of their form during the luteal phase, as increased fatigue can lead to sloppy movement patterns, which in turn may increase injury risk.
Encourage Rest and Recovery: Remind clients that it's okay to slow down during certain phases of their cycle. Pilates is all about listening to the body, and this includes adjusting the intensity of their practice to suit their changing energy levels and physical capabilities.
Final Thoughts
Understanding the menstrual cycle’s impact on core and joint stability allows us, as Pilates teachers, to offer more personalised and effective training. By being mindful of hormonal fluctuations and their effects, we can adapt our teaching to support our clients’ needs, reduce the risk of injury, and help them get the most out of their Pilates practice—no matter where they are in their cycle.
By incorporating this knowledge into our teaching, we create a more supportive and empowering environment for our female clients, ensuring they feel strong and stable throughout their menstrual cycle.
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