Periods, Pain + Working Out
Fitness on our periods can be amazing or shittastic. I don’t know about you but I have the worst periods and have for a long time. The more proactive I am in listening to my body the better I’ve been able to deal with the symptoms. That being said, I will feel like my body is at war, and every month I find myself in pain, stashing tampons, wearing only black, and feeling bloated.
You’d be surprised at how many women suffer in silence. So after 6 months of debilitating pain this last year, I start asking my fellow Athletic Trainers and Physical Therapists what they recommendation. Stretch? Strength? Inactivity?
This list includes a few of their recommends but all of this comes from my personal experience. Listen to your body and try to answer with what it needs the most. And always. always, always — #7.
Surviving Your Period
We need to remember, that just because we feel tight doesn't mean we need more mobility. This is very true during our cycle. Exercise is one of the best scientifically-backed ways to alleviate period-related woes, and can perk up your mood while soothing cramps, bloating, and even fatigue.
Here are the tips I use for me, and recommend to my clients to keep them strong:
1. Strength Train / Pilates Reformer: Instead of going to a full booty burn class, I'll opt for Level 2-3 which usually gives the perfect amount of stability work in one class.
2. Pilates mat work: Specifically bridging. I will do a few of articulated bridges and then stability bridging before work.
3. Vinyasa Yoga: Great for the days that I want to just lay on the floor, but really need strength, stretch and standing balance work — helping me integrate my upper and lower body. The flowing, movement meditation is like a full body reset. By the time the teacher calls out our third downdog, I’m thanking myself for showing up on my mat.
4. Fuel: This may seem natural, but making sure I have enough food in my system helps me make it through the week, and to keep my energy up to move.
5. Primal Movement: There is a system I use I called Primal Movement Works and I will do mobility+strength exercises on the floor to warm up my system. These movements are perfect for hips and pelvic floor work.
6. Pro-Tip: Always wear black. If you have a heavy period, and you're working out, the last thing you want to distract you is the potential for spotting. Even with really awesome products on the market, the fact is we're working out and a tampon, menstrual cup, or even pad might leak. Don't let a leak make you self conscious. My new favorite place to grab a pair of high waisted leggings? Carbon38 makes a pair called The Takara and they are smooth like butter and keep everything in, but if you’re in the mood for a loose but stylish pair of sweats, my fav is the Alo Urban Moto Sweatpant.**
7. Rest: Listen to your body. You do not need to push through to exhaustion. Epsom salt baths are a go-to for alleviating cramps. And if your body says to take a day off from working out, then do it.
**Full Disclosure: I am a Carbon38 Team Member. Use code CJKELLY for 20% off orders 100+ for first time customers. This is an affiliate code, and I make a small commission off of each sale. I never recommend anything I don’t personally love.
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