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Menstrual Cycle 101 For Female Athletes

Updated: Jun 3

We’re often asked to train, perform, work, and show up in the world as if we wake up the same every day. Yet, our bodies follow a monthly rhythm, one that shifts across four phases and spans approximately 28 days.



WHY THIS MATTERS:

If you’re a female athlete, chances are no one taught you how your cycle affects your performance, mood, recovery, and overall health. You may even be completely unaware of your menstrual cycle except on the days you have to worry about bleeding through your white uniform or your tampon falling out during a hard run.  


On average, women experience around 450 menstrual cycles between the ages of 12 and 50. That’s decades of hormonal shifts that our training, competition schedules, and recovery plans rarely take into account. It also means that if you are currently playing sport and reading this, you likely have hundreds of more opportunities to reframe your periods from something dreadful to something powerful. 


What I want to do here is to start to shine a light on our menstrual cycles from the point of view of a female athlete. This article will include a generalized, helicopter view of an average menstrual cycle, however everyone’s period is unique, and the real power is discovering what your cycle is like for you and how to work with it, not against it.

I’ll also share training tips and energetic approaches that help you align with each phase's unique strengths. After reading this what I hope you find is inspiration to not ignore your cycle, shame it, or view it as a setback, but instead work with it, use it as a marker for health, and talk about it with your teammates or your coaches and educators at the school. 


THE PROBLEM:


Before I begin, I would like to go on a short soap box moment. I encourage you to stick it out. But if you aren't ready for a dose of reality, you can skip to the information below titled "Menstrual cycle 101".

In my personal experience, my period was never something I received much education or guidance around. If anything, I learned it was something to keep quiet about, to be discreet. I still remember the shock I felt moving to Europe and discovering that tampons didn’t come with the plastic applicators I was used to so there was no barrier between you and your own body. That moment marked the beginning of an unlearning. When I began studying Yoga Therapy and female reproductive health and later pursued certification as a Somatic Educator for Women, I found myself thinking, How am I just learning all of this now?


Although I don’t claim to be an expert in menstrual health, I can share what I’ve been learning and experiencing with other girls and women who may also feel disconnected from their cycles. Because the truth is, this should have been taught to us thoroughly and consistently: from our first bleed, through college athletics, and especially upon entering elite sport systems like national teams or professional organizations. The lack of education and support around this is a failure at every level.


I would argue on a deeper level how we treat our periods is a reflection of how we regard women in society. Our periods, an essential, biological rhythm is seen as an embarrassing inconvenience and is silenced, often shamed. Despite the fact that they occur every single month for half the population, they're rarely discussed openly or considered in environments like sport, school and work. In most athletic systems, female physiology is still viewed as a complication, at best, a nuisance to work around, and at worst, entirely overlooked in research (Our menstrual cycles create an extra control issue that makes us inconvenient and expensive to research, so they left us out…. ) I believe that with proper understanding of our menstrual cycle we can start to disavow this narrative for women, and instead of constantly pushing through the BS, we can tune in and reclaim some dignity. 


Yes, thankfully medical research is backtracking and there are female engineered period products on the market like SEQUEL or alternative period products created finally by people who menstruate. Also, your athletic teams might be asking you in your daily questionnaire if you are on your period. But nothing demands accountability like knowledge, I was taught “know better, do better”. So until we know what the heck is happening and care enough to demand more resources, nothing of substance will change. Until then welcome to Menstrual cycle 101...



MENSTRUAL CYCLE 101


A typical menstrual cycle lasts between 23–35 days. Yep, not just the 3-5 days you bleed. 


It also has four distinct phases each with unique hormonal patterns that affect your energy, focus, mood, strength, ligament laxity and recovery. We can liken the phases to the seasons.


  1. Menstruation (Bleeding) - Inner Winter

  2. Follicular Phase - Inner Spring

  3. Ovulation - Inner Summer

  4. Luteal Phase - Inner Fall


Although sometimes taught as only two, follicular and luteal, I like the four phase model as each of the four phases brings different physical, emotional, and mental experiences, and understanding them helps us to train smarter, not harder.


Day 1 of the cycle is the first day of your bleed, so here you can mark your calendar with a red '1' if you’d like so you can begin to track your phases. If you have a period that is irregular, which is not uncommon in sport, I encourage you to ask for resources to support your reproductive health. If you want to have a regular cycle, get off birth control safely, or any other intuitions you may have about your reproductive health, I urge you not to ignore the calling.



Lay of the Land (picture from Institute of Yoga Therapy)
Lay of the Land (picture from Institute of Yoga Therapy)

Female Hormone Cycle (28 days)
Female Hormone Cycle (28 days)
Male Hormone Cycle (24 hours)
Male Hormone Cycle (24 hours)

MENSTRUATION (Days 1–5): Inner Winter 


  • What is happening: The endometrium, the innermost uterine lining, is a dynamic, hormone-responsive tissue. It thickens each month to house and nourish a potential embryo, but has now broken down and is shedding. This is what we experience as our period. To assist in this shedding process, the myometrium, the thick muscular middle layer of the uterus, contracts, which is what causes menstrual cramps. Because our reproductive organs are located in close proximity to the digestive system, bladder, pelvic nerves and blood vessels, and surrounding musculature of the pelvis and lower back, it’s common to experience referred pain or discomfort in any of these areas including the legs.


    It’s taught in some menstrual cycle wisdom and holistic health courses that while period pain is common, that doesn’t mean it’s inevitable or healthy. These teachings emphasize that menstrual cramps and related symptoms may be the body's way of signaling inflammation, stagnation, unprocessed stress, hormonal imbalances, poor circulation, or poor lifestyle factors considering diet, movement, and stress. From this perspective, the cycle is seen not just as a biological process, but as a monthly diagnostic tool, offering insight into how well we’re living in alignment with our needs. This is your invitation to not just accept period pain at face value but to explore into reoccurring patterns.



  • Hormones involved: When we’re on our period, our hormones take a sharp dip and uterine contractions are triggered by prostaglandins, hormone-like substances that also increase inflammation and pain sensitivity. When Estrogen and progesterone levels fall, the hypothalamus, the command center of the brain, senses this shift (think of it like the control panel in the movie Inside Out). In response, it signals releases of GnRH, which tells your pituitary gland, to produce FSH (Follicle-Stimulating Hormone). FSH travels through the bloodstream to the ovaries, where it initiates the next cycle by stimulating the growth of follicles, tiny sacs that each contain an immature egg. So even as we’re letting go of the old, the body is already preparing to create the new.



  • Training Tip: As athletes, we don’t always get to choose what our training looks like, but when the opportunity arises, choosing a more gentle routine, grounding practices, and self-reflection can be incredibly supportive. Consider being a little more compassionate with yourself, not because you're weak, but because hormonally, you're less likely to hit performance peaks during this time. After trainings be with your body, don't push yourself to do extra in these days if it feels wrong*. I know that it’s easy during this phase to let discipline slide in the name of “freedom”, not doing the work, binge eating, staying in bed all day, but I encourage you to pause and ask: What does my body really want? You might be surprised to find that honoring your body doesn’t mean abandoning your commitment. Tend to what you truly need without guilt or shame, but with embodied self-leadership.


    * By this I mean anything extra you’re doing on top of what’s already required especially after training or during intense phases. If you play a contact sport, “taking it easy” without consciousness can actually increase your risk of injury. You might find yourself out of position, rushing, or not fully present, and that’s when accidents happen.

    So my advice: when you’re at practice, lock in. Get the essential work done early, stay focused, and minimize outside distractions. If you’re in so much pain that your mind isn’t in the game, give yourself permission to step out and regroup. It’s not quitting, it’s protecting your body and your long-term performance.


  • Energetics: As hormone levels drop, it’s common to feel more tired, inward, or emotionally sensitive. This is considered your inner winter, a time to cozy up, stick to the familiar and safe, retreat, reflect, and replenish. This is a powerful time to slow down and truly honor your body’s need for rest and is a good starting point to come back into relationship with your body.

      

    Sometimes, taking pain medication is the only way to get through a training session, and that’s okay. But there’s also a deeper invitation integrated into this phase. Our bleed pulls us out of our heads and into our bodies. No doubt, physically, through intense sensation and the need for self-tending; but also energetically, with a downward pull and heaviness reminding us its okay to feel down sometimes and need rest. It also invites release, reminding us that we don't need to hold onto old cycles. Be that completed olympic cycles, seasons, successes, old chapters, or old versions of us. We can make a habit of consciously deciding what gets to stay in our lives, and what can be released during this time.


    Finally, our bleed demands us to be present and acknowledge the body. In the discomfort, if only for a moment, we have the chance to practice relationship with the body, cycles, resilience, breath control, and the art of reframing. On a deeper level if you feel called, we can use this time to connect more deeply with ourselves, women and the earth. This is a return to trust, like I said above "even as we’re letting go of the old, the body is already preparing to create the new" we are called to trust that there will always be a new beginning. It’s a call to honor our cyclical nature. Rest is not weakness, it’s wisdom.


    Choose:

    • Warm baths

    • Gentle stretching

    • Walks in nature

    • Breath awareness

    • Somatic sessions

    • Company of your innermost circle

    • Warm Socks and Hot Tea

    • Heating Pads

    • Understanding and Compassion


Period Activists:


In recent years, some professional sports organizations have begun to implement policies that allow female athletes to take time off for menstrual health reasons.

"FIFA's Menstrual Health Policy - In 2024, FIFA introduced a regulation that permits female football players to miss training sessions or matches due to menstrual health issues. Under this policy, players are entitled to full remuneration during such absences, provided they present a valid medical certificate from a gynecologist or specialist medical practitioner. This initiative aims to acknowledge and accommodate the impact of menstrual health on female athletes' performance and well-being." (SkySports / FIFPRO)

Sequel tampons are a menstrual product created by former athletes and engineers from Stanford University. They are made for active individuals who want a reliable, high-performance product that supports movement and minimizes distractions. This represents the first major engineering redesign of the tampon in over 80 years.


FOLLICULAR PHASE (Days 6–13): Inner Spring


What is happening: After your period ends, your body begins building back up. Eventually, one follicle will mature into the dominate egg and prepare to release, a process that unfolds over the next week. The endometrial lining begins to thicken again in preparation for a possible pregnancy. Biologically and energetically, this is a time of renewal and energy returning.


Hormones involved: During this phase, estrogen levels begin to rise. Estrogen sometimes gets a bad rep in the athlete world because It both enhances performance, but also can put you at risk for injury as it increases laxity in the joints. For these purposes, know that in early follicular at relatively low levels, estrogen enhances performance, but right before ovulation, when estrogen spikes to its highest level, that is where ligament laxity can increase putting you at greater risk for injury.


Training Tip: Tracking your period allows you to have an idea of when your estrogen levels might be spiking, which can help you avoid injuries associated with joint laxity, like ACL tears. You’ll likely feel your strength and endurance increasing during this time, as your body becomes more responsive and less sensitive to stress. Be careful not to overdo it in this phase. You feel good, but remember food, sleep, and recovery in this phase will set you up to have more sustained energy when your hormones drop in the second half of your menstruation.


Energetics: Your inner spring is a time of new beginnings, energy begins to rise, motivation returns, and you may feel more inspired, clear-headed, and confident. It’s a beautiful time to set goals, build momentum, and experiment. Your body and brain are primed for learning, problem-solving, and socializing. The rise of estrogen is making you feel brighter and excitable. This is a good time to execute any plans or work that requires energy.


Choose:

  • Goal setting

  • Social connection

  • Workouts that challenge

  • Organize and plan

  • Complete mental heavy tasks


OVULATION (Days 14–16): Inner Summer


What is happening: Ovulation is the peak of your cycle. A mature egg is released into the fallopian tube and If fertilization doesn't occur within 24 hours, the egg disintegrates and is reabsorbed by the body. Sperm, on the other hand, can survive up to 5 days in the female reproductive tract, which is why the "fertile window" is about 5–6 days, even though the egg itself only lasts for a day.


Hormones involved: Estrogen has just peaked and will begin to drop. A surge in LH (luteinizing hormone) causes the dominant follicle to release an egg into the fallopian tube. After the egg is released, the ruptured follicle becomes the corpus luteum, which produces progesterone for the second half of the cycle. A small amount of testosterone is present during this time, which increases competitiveness, drive and libido.


Training Tip: This is the best time to go hard. Your body is primed for high-intensity training, peak lifts, performance testing, and powerful output. The cocktail of hormones including testosterone improves coordination, strength, competitiveness and energy. If you have a competition or event, it could feel more effortless to reach flow.


Energetics: You may feel magnetic, expressive, powerful, and radiant. Confidence peaks. You’re more extroverted and likely to feel connected to others. It’s your natural “game day” energy, use it!! This is when you could schedule a speaking or social event, you likely will feel most outgoing and welcoming of new connections.


Choose:

  • Harness the energy with food that supports it your busy body

  • Max effort training

  • Lean into competitivness

  • Be bold and step up for your team

  • Ask for what you want

  • Complete tasks that you wont want to do in the latter phases



LUTEAL PHASE (Days 17–28): Inner Autumn


What is happening:  The endometrium thickens, this tissue becomes rich in blood and nutrients, ready for possible implantation. If there is no pregnancy, this the phase where we experience PMS (premenstrual syndrome) which can start up to 2 weeks before your period. It can feel like a slow descent, especially the final 5–7 days before your period Symptoms may include:

  • Bloating, breast tenderness, headaches

  • Mood swings, fatigue, cravings, acne

  • Anxiety, low motivation, irritability, headaches

Chronic stress can make it worse. So can overtraining, underfueling, or poor sleep.


Hormones Involved: Progesterone begins to rise and is the dominant hormone in this phase. Progesterone prepares the body for a possible pregnancy but also can also cause the smooth muscles of the digestive tract to relax, slowing digestion and leading to gas, constipation, and bloating. If pregnancy doesn’t occur a drop in progesterone triggers the onset of your period. This drop in hormones can disrupt fluid balance, causing the body to hold onto water and salt, energy can dip and sensitivity may increase. The drop in hormones is what causes you to experience PMS symptoms. Yes you have heard “I'm just hormonal” but actually we should say “My hormones are dropping”.


Training Tip: Early luteal is great for steady training and strength maintenance. Be aware PMS symptoms can peak, including fatigue, irritability, bloating, and reduced motivation, all of which affect training readiness. Be sure to get good sleep and fueling to support you through this transition if your training load is increasing. Digestion may become slower so notice if you still feel good eating at the same time before training.

You may need to start adjusting your expectations and mindset as you transition from the ease of the spring and summer phases into the more slow, recovery-focused fall and winter phases. Start incorporating in more restorative movement, and supportive practices like pauses between sets, yoga, or breath work. Do not over stretch ligaments in this period.


Energetics: This is a transitional, reflective time. Early luteal may feel productive and focused, but the closer you get to your period you might feel the need to slow down or withdraw. Although this phase gets a bad rap with the PMS, it is a time when you boundaries and truth arises. You no longer put up with things, this is when your intuition calls for action. This is also the time women are pathologized as "crazy", but I invite you to notice what arises for you, and what it might be pointing towards.


Choose:

  • Journaling, boundary-setting

  • Refining technique over pushing tempo

  • Prioritizing sleep and nutrition

  • take courses and absorb information

  • Strength training

  • Reflection and emotional awareness

  • Restorative yoga and breathwork to ease PMS

  • Somatics to support the nervous system


Final Thoughts


I want to be clear, this information isn’t here to add more to your plate or make you feel like you’re falling short if you’re not ready to track your cycle. That’s totally okay. Simply becoming aware that your body follows a different rhythm than what society or sport expects is already a powerful step.


As women, especially female athletes and high-performing professionals, we’ve been conditioned to operate on a male hormonal system, a 24-hour circadian cycle governed primarily by testosterone. This cycle resets every single day, peaking in the morning or early afternoon and tapering off at night. It’s predictable, linear, and consistent.

But our bodies follow a monthly infradian rhythm, one that shifts across four phases and spans approximately 28 days. Yet we’re often asked to train, perform, work, and show up in the world as if we wake up the same every day. We’re expected to fit into a 9–5 structure or push hard every single training session, regardless of where we are in our cycle. This doesn’t make us weaker, it makes us different. And difference isn’t deficiency.


I understand that in sport, rest can feel like a risk. Compassion can feel like a weakness. And in systems that rarely take female physiology into account, it’s easy to feel like honoring your body somehow makes you less committed. But I see it differently. Listening to your cycle isn’t giving in, it’s leveling up. It’s learning to play with your body, not against it.

So no, you don’t have to start tracking right now. But maybe you can ease off there judgements when a teammate takes rest during her period to deconstruct this idea that we have to pretend it doesn't exist, or I invite you to get curious, to notice patterns, and have more conversations about your own period. Maybe you will begin to question the structures you’ve been handed, and to begin redefining what strength, consistency, and discipline look like to you, on your own terms, and in alignment with your own rhythm.






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