How to Prevent Knee Injuries During Menstruation

Women may suffer from cramps and mood swings during menstruation, but two University of Melbourne studies suggests it can also affect your knees.

According to the studies, which were reported by the Courier Mail, women are more likely to injure their knees during the beginning and middle of menstruation. Simon Bartold, a University of Melbourne podiatrist, says changes in estrogen levels can increase this risk.

While there is little women can do to control their estrogen levels -- aside from taking birth control pills -- they can minimize their knee injury risk using proper precautions.

If you're a woman who is at risk for knee problems, here's what you need to do.

1. Avoid high impact sports during the middle of your cycle. Bartold says that a woman's knee injury risk increases during day 14 of her cycle. Physical activity involving sudden bursts of movement, twists or turns are not recommended -- they can increase your risk for injury.

2. Don't forget to warm up and stretch. Warm up for five minutes on a cardio machine, such as a treadmill, to get blood pumping through your legs. Follow up by stretching the quadriceps and hamstrings. The quadriceps are the muscles on the front thighs, whereas the hamstrings are the muscles on the back of your thighs.

3. Start slow. Increase the intensity of workouts slowly to reduce your injury risk. Avoid going all out in your workout, even if you feel okay -- chances are your knees probably won't!

4. Wear appropriate shoes. Cushioned, well-fitted shoes are best, but make sure the shoes are appropriate for the exercise. For example, don't wear running shoes while weightlifting. Only run with running shoes, as they're designed to support your body during physical exertion. Likewise, weightlifting shoes are a terrible choice while walking or running.

5. Maintain a healthy weight. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), excess weight can increase stress on the knee. Although it's tempting to gorge on chocolate during menstruation, don't give in -- focus on eating nutritious foods instead. If you're overweight or obese, consider a healthy, calorie-controlled diet. Don't lose weight with fad diets -- these diets aren't healthy and don't lead to sustainable weight loss.

6. Consider joint-friendly exercises during the middle of your menstrual cycle. Exercises such as swimming or walking are easier on the joints. Machines designed to ease stress on the joints, such as Arc trainers, are also ideal.

7. Lastly, consider birth control pills. The Melbourne studies showed that women who took birth control pills had lower knee injury rates. Check with your local healthcare provider for the best birth control treatment -- not all birth control pills are right for everybody.

While these options won't completely prevent a knee injury during menstruation, it can help minimize your risk.

More from this contributor:
Celebrity Fitness Advice: The Good, the Bad, and the Ugly
Bodybuilding During Pregnancy: How to Stay Safe
The Drunk Diet: Can You Lose Weight with Alcohol?

Sources:
The Courier Mail
NIAMS.gov