How Your Hormones Affect Your Muscles, Joints and Bones
Dr. Naomi Ha, ND
Exercise and physical activity are a necessity for the maintenance of optimal health and wellness. But did you know that certain types of exercise might not be recommended during particular phases of the menstrual cycle? That’s because estrogen, the hormone that is produced by the ovaries in females of reproductive age, plays a huge role in the laxity of ligaments, and therefore, the integrity of major joint groups muscles of the body.
During the first half of the menstrual cycle – the follicular phase (right before ovulation occurs) – higher levels of estrogen help to promote muscle development and maintain healthy bone density, which are important for physical activity. However, higher levels of estrogen also cause ligament laxity, which can may raise the risk of ligament tears. Researchers have found that anterior cruciate ligament (ACL) tears are 2-8 times more common among female athletes, compared to male athletes. This difference can be explained by the higher levels of estrogen that females are exposed to during their menstrual cycles. To prevent injury, studies have shown that swimming or cycling may be preferred over other high-intensity forms of exercise during the follicular phase, while joints and muscles are hypermobile due to ligament laxity.
As women age, and begin their transition into menopause, lower levels of circulating estrogens – due to the erratic and non-cyclical pattern of hormone secretion – have negative consequences on body composition and bone density. Estrogen is required for anabolic processes, including the gain of lean muscle mass, as well as to preserve bone density by regulating the balance between bone breakdown and bone building. That is why lower estrogen levels can put women at risk of developing osteoporosis.
As such, it’s so incredibly important from a preventative standpoint, as well as from a physical performance perspective to support hormone balance in women. High and low levels of estrogen can have detrimental effects on exercise potential and musculoskeletal health. Getting that balance just right can bring about an quality of life and maintain the strength of muscles.
References
Adachi N, Nawata K, Maeta M, Kurozawa Y. Relationship of the menstrual cycle phase to anterior cruciate ligament injuries in teenaged female athletes.Arch Orthop Trauma Surg. 2008 May; 128(5):473-8.
Chidi-Ogbolu N, Baar K. Effect of Estrogen on Musculoskeletal Performance and Injury Risk. Front Physiol. 2018; 9: 1834.
Skinner HB, Wyatt MP, Stone ML, Hodgdon JA, Barrack RL. Exercise-related knee joint laxity. Am J Sports Med. Jan-Feb 1986;14(1):30-4.