Hormones, your cycle, and training: what happens in your body?

How does the menstrual cycle work?

An average menstrual cycle lasts about 28 days, although cycles between 21 and 35 days are also normal. Throughout the cycle, the concentrations of various hormones, particularly estrogen and progesterone, change.

The cycle roughly consists of four phases:

• Menstrual phase
• Follicular phase
• Ovulation
• Luteal phase

Each phase has its own characteristics and can influence how your body responds to exercise.

Phase 1: Menstruation

Menstruation marks the beginning of a new cycle. During this phase, both estrogen and progesterone are relatively low.

Some women experience symptoms such as:

• Fatigue
• Abdominal cramps
• Headaches
• Lower energy levels

Others notice little difference and can exercise as usual.

Exercising during your period

There is no medical reason not to exercise during your period, provided you feel well. In fact, exercise can help some women reduce menstrual symptoms.

Most importantly, listen to your body. If an intensive workout doesn't feel good, opt for a gentle run, walk, or recovery workout instead.

Phase 2: Follicular phase

After menstruation, the follicular phase begins. Estrogen levels gradually rise while progesterone remains low.

Many women notice during this period:

• More energy
• Improved recovery capacity
• More motivation to exercise
• A positive feeling during physical exertion

Exercising in the follicular phase

For many athletes, this feels like the period when workouts are relatively easy. Intensive intervals, strength training, or longer endurance training are often well tolerated.

Research shows that some women may respond better to strength stimuli in this phase than in other parts of the cycle.

Phase 3: Ovulation

Ovulation occurs around the middle of the cycle. Estrogen reaches a peak during this time.

Many women feel energetic and strong during this period.

Possible characteristics include:

• More explosiveness
• More self-confidence
• High energy levels

However, not everyone notices a clear difference.

Injury risk around ovulation

Some studies suggest that increased hormone levels can affect the stability of tendons and joints. This could temporarily increase the risk of certain injuries.

The evidence for this is not yet entirely conclusive, but it does emphasize the importance of a good warm-up and sufficient attention to technique.

What does this mean for injury prevention and recovery?

Hormones not only affect performance but also recovery processes. Therefore, it is important to pay sufficient attention to:

• Rest days
• Nutrition
• Hydration
• Sleep
• Gradual increase of training load

If you notice that certain phases of your cycle coincide with more fatigue or muscle complaints, it may be wise to take this into account in your training plan.

What role can compression play during your cycle?

Although compression stockings do not affect hormones or the menstrual cycle itself, they can offer support for symptoms that some women experience during their cycle.

Especially in the luteal phase, the period leading up to menstruation, many women retain more fluid and more often experience:

• Heavy legs
• Tired legs
• A bloated feeling
• Slower recovery after exertion
  

The gradual compression of Herzog compression stockings supports blood circulation and helps with the removal of fluid and waste products. As a result, many athletes experience more comfort during and after their training sessions.

For women who regularly run, walk, or stand for long periods, theHerzog PRO Compression Stockingscan help to keep the legs feeling fresh during periods when the load feels heavier. The stockings are also widely used during recovery moments after intensive training sessions or competitions.

Because every woman experiences her cycle differently, it is interesting to keep track not only of your training sessions but also the effect of recovery measures such as compression. This way, you can discover what works best for your body.