As a female athlete in perimenopause, managing muscle soreness and stiffness can be challenging due to the hormonal fluctuations that accompany this phase of life.
Perimenopause, the transitional period before menopause, typically occurs between the ages of 40 and 50 and can last several years. During this time, the body’s production of estrogen and progesterone decreases, which can impact recovery, muscle elasticity, and overall joint health.
Understanding how to manage muscle soreness and stiffness during perimenopause is essential to maintain an active lifestyle, improve athletic performance, and protect long-term health. Below are tips to help you stay strong, mobile, and pain-free while navigating the unique challenges of perimenopause.
1. Prioritize Recovery and Rest
As your body undergoes hormonal changes, rest and recovery become even more important to prevent prolonged muscle soreness and stiffness. During perimenopause, your body may take longer to repair and regenerate muscle tissue after intense workouts.
- Listen to your body: Avoid pushing through intense workouts if you’re feeling excessively sore or fatigued.
- Incorporate rest days into your weekly routine, and ensure you get 7-9 hours of sleep per night. Sleep is crucial for tissue repair, muscle recovery, and hormonal balance.
- Consider active recovery activities such as walking, gentle cycling, or swimming, which can help reduce muscle stiffness without overloading your muscles.
2. Warm Up Thoroughly
A good warm-up is essential for preparing your muscles for exercise and reducing the risk of injury and soreness. As your body ages, your muscles and joints may require more time to get ready for physical activity, especially during perimenopause when tissue elasticity decreases.
- Start your workouts with dynamic stretches, such as leg swings, arm circles, or walking lunges, to increase blood flow and mobility.
- Gradually increase the intensity of your warm-up to ensure your muscles are adequately primed for your workout. This helps to reduce stiffness post-exercise by improving circulation to the muscles.
3. Focus on Mobility Training
As a perimenopausal athlete, joint stiffness and muscle tightness can become more common due to hormonal changes that affect collagen and connective tissue. Incorporating mobility training into your routine can help combat this and keep your muscles loose and flexible.
- Yoga and Pilates are excellent for improving flexibility, mobility, and balance, all of which can alleviate muscle stiffness.
- Be consistent with downregulation and mobility work POST training session – even if it means doing a quick foam roller session before you head out the door!
4. Stay Hydrated
Proper hydration is vital for maintaining muscle elasticity and reducing stiffness. Dehydration can lead to muscle cramping, increased soreness, and slower recovery times. As women go through perimenopause, hormonal fluctuations can also affect fluid balance in the body, making it even more important to stay hydrated.
- Aim to drink at least 8-10 glasses of water per day, and more if you’re active or in hot weather.
- Consider adding electrolytes to your water, especially after intense workouts, to replenish lost minerals like sodium, potassium, and magnesium, which play a role in muscle function.
5. Support Muscle Recovery with Proper Nutrition
The right nutrition can play a key role in reducing muscle soreness and stiffness. During perimenopause, muscle recovery may slow down, so it’s crucial to provide your body with the necessary nutrients to rebuild muscle tissue and reduce inflammation.
- Protein: Ensure you consume enough protein, as it is essential for muscle repair. Aim for 20-30 grams of protein after your workouts to help with muscle recovery.
- Omega-3 fatty acids: Found in fish like salmon and in flaxseed, omega-3s have anti-inflammatory properties that can help reduce muscle soreness.
- Antioxidants: Fruits and vegetables rich in antioxidants, such as berries, leafy greens, and citrus fruits, can help reduce oxidative stress and inflammation in the muscles.
- Magnesium: Magnesium is a critical mineral for muscle relaxation and recovery. Consider magnesium-rich foods like spinach, almonds, and avocados, or take a magnesium supplement if needed.
6. Use Heat Therapy
Heat therapy can be effective in managing muscle soreness and stiffness, particularly during perimenopause when tissue recovery might be slower.
- Heat therapy (like heating pads or warm baths) can help relax tight muscles and increase blood flow to promote healing. Use heat therapy after the initial inflammation has subsided or before exercising to loosen stiff muscles.
7. Incorporate Low-Impact Cross-Training
If you find that high-intensity or high-impact exercises increase muscle soreness or joint stiffness during perimenopause, incorporating low-impact cross-training can help you stay active without putting excessive strain on your muscles and joints.
- Swimming, cycling, and elliptical training are great low-impact exercises that can build strength and endurance while reducing stress on your muscles and joints.
- You can also include bodyweight exercises or resistance band training to build strength in a controlled, low-impact environment.
8. Use Foam Rolling and Self-Myofascial Release
Foam rolling and self-myofascial release are excellent techniques to relieve muscle stiffness and soreness. Foam rolling helps to break up knots and adhesions in the muscle fascia, promoting better blood flow and reducing post-exercise stiffness.
- Spend 5-10 minutes foam rolling key muscle groups after your workouts, focusing on any particularly tight or sore areas. Use slow, controlled movements and pause on areas of discomfort to allow the muscle to release.
- You can also use a massage ball to target smaller, more specific muscle knots.
9. Manage Stress Levels
Stress can exacerbate muscle tension and soreness, particularly during perimenopause when hormonal imbalances can heighten stress levels. High levels of the stress hormone cortisol can lead to increased inflammation and muscle pain.
- Incorporating stress management techniques like deep breathing, meditation, or yoga can help reduce overall muscle tension and stiffness.
- Taking time for self-care and relaxation is essential to both your physical and mental well-being, especially during times of hormonal fluctuations.
10. Consider Supplementation for Muscle Health
As hormone levels change during perimenopause, supplementation may help support muscle recovery, reduce inflammation, and ease muscle stiffness.
- Collagen supplements: Collagen is the most abundant protein in the body and is essential for maintaining muscle elasticity and joint health. Collagen supplements may help reduce joint pain and improve tissue repair.
- Vitamin D: Low vitamin D levels have been associated with increased muscle weakness and soreness. Ensure adequate intake through sunlight exposure or supplements.
- Turmeric (Curcumin): This spice has natural anti-inflammatory properties that can help reduce muscle soreness and inflammation. Consider adding turmeric to your diet or taking it as a supplement.
Managing muscle soreness and stiffness as a female athlete in perimenopause requires a holistic approach that takes into account hormonal changes, recovery strategies, and self-care.
By prioritizing recovery, focusing on flexibility, staying hydrated, and incorporating the right nutrition needs, you can continue to perform at your best while reducing discomfort and maintaining long-term muscle health.
Need help putting all of this together? Check out our Mastering Menopause Program and our Level M Program!