Active females have a lot more to deal with than their male counterparts in terms of training and fitness.  We can have careers, raise kids, break glass ceilings, multi-task and be athletes all at the same time.  Of course we also have the fun of riding a physical and emotional rollercoaster when our period strikes.  Whether it's the affects of the menstrual cycle, problems deriving from the anatomical structure of the female body or muscle imbalances and weaknesses, any number of these situations can be frustrating if you don't know how to handle them properly.  Here are some quick explanations and tips which can help you improve your active lifestyle.



MENSTRUAL DYSFUNCTION

Most women have pushed through their menstrual cramps and bloating during training and have experienced varying degrees of discomfort at one point or another.  Perhaps, you have experienced menstrual dysfunction or amenorrhea sometime during your athletic life. Almost half of all women experience changes in their menstrual cycles or their periods stop completely (amenorrhea).  Amenorrhea in athletes occurs when a woman doesn't have a regular period either because she exercises too much, eats too few calories or both.  In order to have regular periods, women need to consume a certain number of calories and maintain around 16 percent body fat or more.  If a woman has too little body fat the ovaries stop producing estrogen (necessary for maintaining healthy bones) and the woman stops menstruating.  The long term affects of amenorrhea can lead to devastating health consequences; irreversible bone loss, stress fractures, bone fractures in osteoporosis and infertility.

Amenorrhea is very dangerous and unhealthy so do not ignore the warnings signs if this has happened to you.  Some of the more common causes have been linked with intense exercise and extremely low body weight.  This is a red flag that your body is under too much stress and has too little energy stores to support healthy functioning.  Studies have shown that if an extra 500-700 calories are taken in per day while exercising just 20% below normal activity level, a woman's menstrual cycle would likely resume.



DECREASE MENSTRUAL DISCOMFORT AND NUTRITION DEFICIENCIES

Reduce your planned training by 30 percent to 50 percent during the first three days of  the onset of bleeding.  Exercise lightly within a heartrate range of 65-75% of your max.  Try to avoid intense training sessions and be content with what your body delivers to you on that day.  Listen to your body and don't be so harsh or critical of yourself!

Make sure you are fueling and hydrating properly during this time with plenty of fresh fruits, vegetables, whole grains and fresh juices.  Other options may include coconut water or Gatorade to replenish electrolytes lost during sweating.  Consume plenty of fresh fish, especially salmon or halibut which are rich sources of omega-3 fatty acids (aids in inflammational discomfort).  Look into supplements if fish is not an option.

Go to your local health food store and buy some dandelion-leaf tea to help regulate your premenstrual water retention.  Synthetic diuretics flush out important minerals such as potassium which, along with sodium, helps to regulate muscle and nerve function.  The loss of these electrolytes can cause muscle weakness, loss of coordination and even heart rhythm disturbances.  Studies have shown that dandelion-leaf tea stimulates bile flow, thereby enhancing liver function.  Enhancing liver function eliminates toxins in the bloodstream, which naturally improves the quality of your general health.  Dandelions greens are one of the one of the richest natural sources of beta-carotene and they also contain more calcium and iron than spinach.



Increase calcium intake for strong bones and teeth, muscle functions, fat loss and to possibly reduce cramping.  Daily intake of calcium have been found to reduce signs of pms symptons, cramps and bloating.  An active woman needs approximately 1200mg of calcium a day and Vitamin D to help the absorption of calcium into the bones.  Sources can come from yogurt, cottage cheese, soy products, tofu, almonds, walnuts, red kidney beans, broccoli, spinach, kale, sardines, salmon, and eggs.  One of the easiest sources of Vitamin D can be 15 minutes of exposure to the sun.  If that's not possible, you can find sources in fortified cereals, sardines, salmon, mackerel, tuna, nonfat fortified milk, fortified orange juice, and egg yolk.

Are you anemic or iron deficient? 20% of women, 50% of pregnant women and 3% of men suffer from iron deficiencies.  Iron is a mineral needed by the body in the production of hemoglobin, a protein in red blood cells that carry oxygen.  Without proper supplies, individuals are most likely to be fatigued.  US RDA (Recommended Dietary Allowance) is 15 mg a day for women 11-50 years old, and 30 mg for pregnant women.  Women who are vegetarians or vegans tend to become more tired during their menstrual cycle much more than those who eat red meat.  This is because iron from meat is better absorbed than in plant foods.  Besides red meat, poultry and fish, you can find iron in fortified cereals, prune juice, lentils, dried beans, chickpeas, nuts and seeds.  Vitamin C can help the absorption of iron from plant sources.  Kiwis, strawberries and oranges are all good sources.  Check with your doctor before purchasing a supplement.

*Note, calcium and iron together inhibits absorption of these minerals into the body.  Take them in separate meals.



Magnesium - is a mineral used in building bones, manufacturing proteins, releasing energy from muscle storage, and regulating body temperature. It is normally taken together and helps in the absorption of calcium into our bodies.  Increasing magnesium intake can reduce pms and menstrual cramping, muscle cramping, and chronic fatigue.  The US RDA is 280mg a day for women.  It may be a better idea to get magnesium from sources like minerals as opposed to processed foods, as they lose much of the magnesium content they contain.

Potassium - This is believed to be an important integral in women by lowering blood pressure.  It also plays an important role in regulating your body's water balance, bone mass, nervous system, muscle function, heart, kidney and adrenal functions.  US RDA is 2000 mg for women.  Sources include orange juice, bananas, cantaloupe, strawberries, avocado, potatoes, cucumber, eggplant, squash, brussel sprouts, broccoli, spinach, tuna, halibut, lima beans, carrots, tomatoes.  Since potassium is lost during sweating, you can replace it also with electrolyte drinks and energy bars while exercising.

It is important to eat a well-balanced diet to supply the vitamins and minerals needed for overall health.  If you suffer from menstrual cramps, try to incorporate those nutrients you are deficient in to help ease your situation.  You can easily take a multi-vitamin for active women such as the GNC brand or check with your doctor for more specific needs.  Work with your period, not against it.  You can continue to exercise but you need to listen to your body.  Tone down your exercises and take it easier on yourself.  You'll bounce back before you know it!



BIOMECHANICAL DIFFERENCES:

Women are more prone to several sports injuries than men based simply on biomechanical differences.  One of these differences is that women have a wider pelvis then men. Many sports medicine experts have linked a wider pelvis to a larger "Q (Quadriceps) Angle at which the femur (upper leg bone) meets the tibia (lower leg bone).  It is measured by creating two intersecting lines: one from the center of the patella to the anterior-superior iliac spine of the pelvis; the other from the patellar to the tibial tubercle.

On average this angle is degrees greater in women than in men.  It is believed that this increased angle places more stress on the knee joint, as well as leading to increased foot pronation in women.  Foot pronation is a condition in which the foot turns inward and the arch of the foot becomes flat.  If untreated, this can lead to injuries and place stress on the knees, hips, ankles and even ligaments.

An increased Q-Angle may cause the following:

Patellofemoral syndrome

A high Q-angle causes the quadriceps to pull on the patella (kneecap) and leads to poor patellar tracking.  Over time, this uneven wear and tear may cause knee pain and muscle imbalance.  Pain is usually on the front of the knee, but it may be inside, outside or vaguely located.

Chrondomalacia of the Knee

Is used to describe damage (typically softening) of the articular cartilage underneath the patella (kneecap).  The cartilage allows the underside of the kneecap and the top of the thigh bone (femur) to glide easily over each other when the knee flexes.  If  this cartilage is damaged, the surface becomes rough and irritated resulting in varying degrees of knee pain.

ACL injuries (Anterior Cruciate Ligament)
ACL is one of the four major knee ligaments which is critical to knee stability.  This also involves sudden change of direction where twisting occurs - knees go one way while the foot lands another way.  Women have considerably higher rates of ACL injuries than men.  An increased Q-angle appears to be one factor that causes the knee to be less stable and under more stress.



TREATMENT

Orthotics

Custom-made, flexible orthotics help to reduce pronation and decrease the Q-angle and place less stress on the knees.  This simplest way to decrease a high Q-angle is to prevent excessive pronation.  Proper footwear will help to reduce the chances of patellofemoral syndrome.

Strengthening & Stretching exercises

Strengthening the VMO (vastus medialus oblique: the teardrop part of the front quadriceps) can also help increase the stability of the knee joint in women.  This is good for preventing patellofemoral syndrome and ACL injuries.  You can do wall squats performed to about 30 degrees of flexion. 

The best treatment for chondromalacia is low-impact exercise that strengthen muscles (particularly the inner part of the quadriceps) and decreasing any jumping or impact.  Swimming, stationary bicycle, and cross-country skiing are good ways to strengthen the joint without impact.  It's helpful to avoid any activity that requires the knee to flex more than 90 degrees.

Include training drills and plyometrics which focus on power, agility and balance to prevent ACL injuries. 

Stretching of tight muscles and strengthening of weak areas should be included.  Muscles commonly found to be tight include the quadriceps, hamstrings, iliotibial band (part of a thick band fibrous tissue which runs from the hip to below the knee joint) and gastrocnemius (upper part of calf muscle).



Upper Body Conditioning

Women are also generally weaker in their upper bodies than men.  It is very important to strengthen your core, back, and especially the wrist and forearms to complement your training.  Simple exercises such as assisted pullups, chinups, dips and hanging off a bar to develop forearm strength should be incorporated to prevent muscle imbalances.  For grip and wrist strength, you can take a straight bar or 2 cans or 5-8 lb dumbbells while seated, hold the objects palms down, wrist over your knees and flick your wrist upwards and enough to feel them working.  Do 1 set of 10-12, then flip your hands over with the palms facing up.  Lower the objects over the knee and lift back until your wrist is neutral with your hands.  If you do 2-3 sets a few times a week with a light/moderate weight, you should be able to improve your weak link and become more equipped to handle your handstands, aus, queda de rins and any other movements which require you to use your upper body strength.

Women may deal with different problems when it comes to their anatomy or physiology in their active lifestyles, but there is hope.  Don't despair!  Learn to work within your limits and most importantly what works best for you.  Pushing too hard and overdoing it may cause more damage in the long run whether you're menstruating or overtraining.  Pay attention to your issues and seek help when necessary.  You may be young now but everything will eventually take its toll.


Previously:
The Importance of Stretching and Flexibility
Joint Pain & Common Capoeira Injuries (Part 2)
Sprains, Strains & Common Capoeira Injuries (Part 1)
Capoeira Nutrition (Part 2)
Capoeira Nutrition (Part 1)
Capoeira and the Importance of Cross Training


Cindy Lai is a NASM certified Personal Trainer and runs Cindy Lai Fitness Bootcamp, a bootcamp in Central park that incorporates all the above elements and a kettlebell bootcamp on the West Side Highway for non-traditional strength training. Check out her site for more details.

Photos by JoelZimmer, Isaac D, Greg Hayter, JasonRogersFotographie, Lintilla, Renata F Nascimento, SignalPAD, mariachily via CC BY-SA 2.0