Period cramps, or dysmenorrhea, are not just an inconvenience—they can significantly impact an athlete’s performance and overall well-being. This is especially true for professional female athletes who are constantly pushing their limits in intense training and competition. In fact studies suggest that female athletes may experience menstrual pain, particularly severe pain (dysmenorrhea), more frequently than the general population. A 2019 article published in the British Journal of Sports Medicine (BJSM) indicated that up to 93% of elite female athletes report menstrual symptoms impacting their performance, underscoring the need for comprehensive strategies to manage this condition.
Symptoms of Dysmenorrhea
Understanding the underlying causes and symptoms of period cramps is essential for effective management. Period cramps arise due to uterine contractions, driven by increased prostaglandin levels. These contractions help shed the uterine lining and concurrently can cause varying degrees of discomfort, muscle tension and pain. The typical symptoms include:
Intense lower abdominal pain
Referred pain to the lower back, hips, or legs
Gastrointestinal disturbances like nausea, vomiting, and diarrhea
Some athletes may experience these symptoms more acutely than others, often exacerbated by the stress of competition or intense physical exertion.
Impact on Athletes
For high-level athletes, menstrual symptoms can have a profound impact on both physical and mental performance. The physical and emotional stress associated with high-intensity training, competition, combined with societal stigma surrounding openly sharing concerns about menstruation—particularly with coaches and team leaders of the opposite sex—can amplify the way pain is perceived. Additionally, the physical demands of the sport—especially in contact-heavy sports like hockey or rugby—can exacerbate pain, making it more challenging to maintain peak performance levels.
Heat Therapy: Heat is one tool for alleviating menstrual cramps. By applying heat to the lower abdomen or back, muscles can be encouraged to relax, further improving blood flow and reducing discomfort. This simple, accessible solution can be especially beneficial for athletes dealing with both primary cramping and secondary pain in the back or hips.
A balanced diet rich in anti-inflammatory foods like leafy greens, berries, and whole grains can further support the body in managing menstrual discomfort.
*The addition of any new supplementation should always be reviewed by your primary care physician.Magnesium helps relax muscles and may ease cramping.
Zinc reduces inflammation and supports reproductive health.
Vitamin B1 (Thiamine) can alleviate pain by supporting muscle and nerve function.
Ginger provides anti-inflammatory benefits, reducing the intensity of cramps.
Breathing Techniques Controlled breathing exercises can be effective at reducing stress and for relaxing muscles in the management of pain. These techniques not only help reduce stress but also enhance overall athletic performance by promoting relaxation and mental focus, especially in preparation for high-pressure moments like games or intense training sessions. The key is to focus on the breath as part of an attention shift away from pain.
Exercise and Stretching While it may be tempting to stop physical activity during menstruation, this is simply not always possible for a competitive athlete. Some studies suggest that engaging in moderate exercise may help alleviate cramps, although further randomized trials are needed. A gentle warm-up or reduced-intensity training sessions can help keep muscles engaged without overloading the nervous system. Self stretching or assisted stretching in the form of FST™ are excellent ways to relax myofascial tension, improve blood flow and lymph drainage, reducing discomfort. This can allow athletes to remain active without contributing to the stress the body experiences during menstruation.
Professional Care
Fascia Stretch Therapy™ can be a particularly effective strategy for managing period cramps in athletes. By focusing on the nervous system through fascial release, FST can help reduce muscular tension, increase blood flow and support lymphatic drainage to aid the body’s ability to manage menstrual symptoms.
Fascia Stretch Therapy’s rotational stretches can provide great relief for period symptoms
In addition to FST, a pelvic physiotherapist, can further help identify and address any underlying pelvic health dysfunction or other musculoskeletal issues that may be exacerbating menstrual pain.
Coaching staff and leadership are encouraged to open a dialogue on women’s health issues to foster frank and honest communication that empowers athletes to ask questions and seek professional guidance.
A Holistic Approach
A holistic approach to managing period cramps includes understanding symptoms, recognizing their impact, and exploring multiple avenues of resolution such as hydration, diet, heat therapy, breathing techniques, and Fascia Stretch Therapy™. Open discussions about menstrual health can create a supportive environment, encouraging proactive measures and helping athletes perform their best, regardless of the time of the month.
For more resources and expert recommendations, feel free to reach out to this practitioner.
Until next time… ~ breathe ~ move ~ unwind ~
Hana Bland, CFSS, FSTA, PTS
Fascia Stretch Specialist, Level 4 & Sports Trauma-Informed Exercise Therapist
Hana’s journey is driven by a deep curiosity about the connection between the body, brain, and our lived experiences. Driven by a passion for continual learning, she combines a compassionate approach with expert techniques to help clients rediscover trust in their innate ability to heal. Hana believes you are not broken but resilient, capable of restoration and renewal.
Through her blog, Hana demystifies pain, inspires self-trust, and provides practical tools for leading an active, empowered life. Let her guide you on your path to transformation, where pain becomes a stepping stone to vitality and wellness.
Share this post:
Sign up for blog updates!
Join my email list to receive updates and information.
For high-level athletes, menstrual symptoms can have a profound impact on both physical and mental performance. The physical and emotional stress associated with high-intensity training, competition, combined with societal stigma surrounding openly sharing concerns about menstruation—particularly with coaches and team leaders of the opposite sex—can amplify the way pain is perceived. Additionally, the physical demands of the sport—especially in contact-heavy sports like hockey or rugby—can exacerbate pain, making it more challenging to maintain peak performance levels.
Proper hydration plays a crucial role in managing period symptoms. Staying hydrated helps reduce bloating and supports overall muscle and fascia function. 
Controlled breathing exercises can be effective at reducing stress and for relaxing muscles in the management of pain. These techniques not only help reduce stress but also enhance overall athletic performance by promoting relaxation and mental focus, especially in preparation for high-pressure moments like games or intense training sessions. The key is to focus on the breath as part of an attention shift away from pain. 
While it may be tempting to stop physical activity during menstruation, this is simply not always possible for a competitive athlete. Some studies suggest that engaging in moderate exercise may help alleviate cramps, although further randomized trials are needed. A gentle warm-up or reduced-intensity training sessions can help keep muscles engaged without overloading the nervous system. Self stretching or assisted stretching in the form of FST™ are excellent ways to relax myofascial tension, improve blood flow and lymph drainage, reducing discomfort. This can allow athletes to remain active without contributing to the stress the body experiences during menstruation.
