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HORMONES & FEMALE HEALTH
Hormonal changes throughout a female’s life can influence muscles, tendons, ligaments and bones. Understanding these changes can help guide training, recovery and injury prevention.
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Have you ever wondered why certain injuries tend to occur through certain periods of life? From puberty to pregnancy, menopause and beyond, a female’s body is constantly changing. One of the biggest drivers of these changes is hormones. While hormones are essential for growth, reproduction and many other bodily functions, fluctuations in hormone levels throughout a female’s life can also influence muscles, tendons, ligaments and bones potentially affecting injury risk. Understanding these changes can allow females to make more informed decisions about training, recovery and injury prevention.
During puberty, the body experiences a significant increase in reproductive hormones, particularly oestrogen. This hormonal shift contributes to physical development including changes in bone growth, body composition and reproductive function. These changes can temporarily affect coordination, movement patterns and the way forces are placed on the body during activities such as running, jumping and landing.
Oestrogen also plays an important role in developing and maintaining healthy bones. Building strong bones during adolescence is particularly important because a large proportion of bone mass is developed during these years. Participating in exercise particularly sports involving impact & change of direction can help best stimulate the building of bone as long as it is paired with adequate nutrition and recovery.
If there is a mismatch between the amount of energy being expended versus the amount of energy that is being put into the body this can lead to issues such as bone stress injuries. Absence of a period is a sign that this may be the case and should not be ignored.
Once menstruation has initially occurred oestrogen and progesterone naturally fluctuate as part of the menstrual cycle. These hormones can influence tissues such as muscles, tendons and ligaments.
Researchers have investigated whether these hormonal fluctuations contribute to injury risk, particularly injuries involving the anterior cruciate ligament (ACL) in the knee.
Female athletes in sports involving jumping, landing and rapid changes of direction experience higher rates of ACL injuries than males. While the current research is inconclusive it can be beneficial to keep track of your own signs and symptoms such as pain, fatigue, sleep, training load and recovery to help guide your activity.
Pregnancy brings some of the most significant hormonal and physical changes a female body can experience. Changes to posture, balance, body mass and the distribution of forces through the musculoskeletal system all occur during this time.
The most common area of concern during pregnancy can be the pelvis, otherwise termed as pelvic girdle pain. Other areas that can be affected but are not limited to include the lower back, midback, wrists and feet. Appropriately prescribed exercise can provide significant benefits for not only the general health of Mum and bub but can also help with prevention and/or management of these areas.
The hormonal and physical changes do not disappear after childbirth. During the postpartum period, hormone levels shift again, while the body recovers from pregnancy and delivery.
If a woman is breastfeeding this is accompanied with a significant reduction in oestrogen. Oestrogen plays an important role in tendon health therefore making them more susceptible to changes in load with day to day activity and when returning to exercise.
For women returning to exercise or sport, factors such as pelvic-floor function, abdominal strength, sleep, recovery and overall strength/control. Returning to high-impact activity too quickly may place unnecessary stress on tissues that are still recovering. A gradual return that rebuilds strength, coordination and tolerance to load can help support a safer transition back to exercise.
As females approach menopause, they enter perimenopause, a period when reproductive hormone levels become increasingly unpredictable before eventually declining. During this stage, fluctuations and reductions in oestrogen can affect several aspects of musculoskeletal health. Menopause marks the point when menstrual periods permanently stop, accompanied by a significant decline in oestrogen. It is these significant changes in oestrogen that lead to a marked reduction in bone density that increases the risk of osteoporosis and fractures.
Similar to postpartum the reduction in oestrogen also makes tendon injuries more common within this population. Strength and balance training, adequate nutrition and appropriate recovery play important roles in maintaining musculoskeletal health during this period.
Being aware of hormonal changes allows training, recovery and health strategies to become more individualised. Rather than viewing hormones as a weakness or limitation, understanding them can empower females to make informed decisions about their health and physical activity throughout every stage of life.
From building strong bones during adolescence to maintaining muscle and bone health after menopause we have physiotherapists that are equipped to guide you through overcoming or preventing any injuries that may be contributed by a hormonal cause.
Hormonal changes are a natural part of life. With the right guidance, you can stay active, build strength and support your body through every stage.
Stay Strong Through Every Stage of Life