Menstrual cramps are a severe problem for many females. In some cases, the pain linked with the menstrual cycle can be exhausting. Many factors contribute to cramps, and understanding them can give you the relief you need. Physiotherapy is also becoming a meaningful way to relieve some of the symptoms associated with menstruation. So if you ever wonder, can we do physiotherapy during periods? The answer is yes.
More and more women are going for physical therapy to relieve menstrual cramps. Physical therapy provides several solutions that minimize and eliminate many of the pain-related symptoms women experience every month.
Menstrual cramps occur due to the monthly cycle that goes through the female reproductive system. When the eggs released by the ovaries each month are not fertilized, the body loses the lining of the endometrium, which is the membrane inside the uterus.
The body releases prostaglandins during this process, which stimulate the contraction of the smooth muscle of the uterus. The contractions of the muscles are what create menstrual flow and help eliminate the tissues of the endometrium.
Muscle cramps usually occur just before menstruation begins and are felt in the lower back, abdomen, and hips. These cramps can vary in intensity and can be dull or sharp. Cramps can occur intermittently or continuously. Their intensity has been related to the level of leukotrienes and prostaglandins present during this process.
Reducing Period’s Discomfort
There are several ways to reduce the pain of menstrual cramps. Many women benefit from using stretching techniques that target the abdominal and lower back muscles. Additionally, contraction and relaxation techniques can increase blood flow to the muscles and help reduce tension.
An experienced physical therapist can provide advanced strategies that lead to relief from menstrual cramps. You can perform exercises that target the pelvic floor muscles by improving posture and joint arrangement. Physiotherapists also utilize breathing exercises to reduce the pain of menstrual cramps. It also treats existing trigger points and mobilizes internal organs using gently applied manual therapy techniques.
You can also visit a Physiotherapist in Karachi to get relief in such a situation.
Physiotherapy During periods
Your physical therapist can suggest exercises that promote the decrease of pain linked with menstrual cramps. This acts through the activity of endorphins, which are eliminated during exercise.
There are pain-relieving effects of endorphin and have been shown to boost your sense of well-being and lift your energy and mood. Aerobic exercise and resistance training can release endorphins and reduce the discomfort associated with the menstrual cycle.
Exercise, stretching, and physical therapy techniques help relieve menstrual cramps. Your physical therapist can perform a full assessment to determine the best approach for your body’s specific needs. By understanding the processes during menstruation and implementing the strategies described above, you can improve your well-being without interruption in your daily life.
What More To Do?
Take Some Time Out of Your Workouts
Exercise more during the first two weeks of your period. Plan your events / long races (as far as possible) to be at this stage. There could be better strength gains in endurance training if more sessions were completed in the first two weeks. And fewer in the second.
Allow Recovery / Be Kind
In the last two weeks of the period, distribute your sessions more to get more recovery and do a lower impact/intensity workout, e.g.:
Strength and flexibility sessions with lots of rest, yoga, pilates.
It is essential to modify activities for women who may notice increased prolapse symptoms or incontinence during the elevated hormone phase.
Eat to Optimize Performance.
Especially in your high hormone phase. Try to eat carbohydrates before exercising, such as eating a banana, to counteract the effects of poor glycogen use (using sugar stored in the muscles). After exercise, eat some protein within 30 minutes, such as eggs or a protein shake, to give your muscles the building blocks to repair. High levels of sex hormones make it difficult to produce protein to repair muscles.
If you are training or competing in hot or humid conditions, be aware that your ability to adjust to this and perform will be lower in the last two weeks of your cycle. There may be a higher Heart rate at lower intensities.
- Drink cold water immediately afterward
- Have cold flannels ready
- Dip your hat/headband in the stream
- Take a cold shower
- Do Swimming
Have cold flannels ready
Dip your hat/headband in the stream
Take a cold shower
Embrace your Incredible Body and Mind
Our bodies are amazing. The more we understand and work with our bodies, the more likely we will remain strong, flexible, and healthy throughout life. We try to be strong, healthy, and body-safe role models for future generations of women.
You can also consult a physiotherapist to know which exercise will fit best for you.
You can book your appointment with one of the best Physiotherapists through Marham.
Frequently Asked Questions (FAQs)
1- What shouldn’t we do during periods?
Things not to do during your periods:
- Give in to the craving for salt
- Drink a lot of coffee
- Using a vaginal douche
- Use the same sanitary pad all-day
- Waxing or shaving
- Having unprotected sex
2- Can we exercise during periods?
There is no reason for skipping your workouts during your period. There is evidence that exercise can be beneficial during this time.
3- Is the pelvic floor weaker during your period?
When you have your period, estrogen levels drop, which weakens the pelvic floor, this explains why some women only experience pelvic floor problems at this time of the month.
4- Is menstrual blood impure?
Menstrual blood is not impure. Like blood from any other region of the body, once it comes out, this blood also begins to break down and thus gives off an odor. During periods, women are at greater risk for UTIs due to the humidity.