ACL Risk and the Female Athlete Menstrual Cycle: What We Do Know

11 Aug ACL Risk and the Female Athlete Menstrual Cycle: What We Do Know

Posted at 20:20h in Blog, Menstrual Cycle, Uncategorized by erica 0 Comments

Digging through the menstrual cycle research is tough.

There aren’t many conclusive, universal findings on how the menstrual cycle impacts ACL risk and performance.

Some girls report increased negative symptoms (fatigue, mood fluctuations, digestive issues, bloating, and cramping) during the Follicular Phase, while others, report these icky feelings occur during the Luteal Phase and days before the Menstrual Phase.

It is important for young girls understand and be aware of the symptoms specific to them, and take action accordingly.

It is important for young girls understand and be aware of the symptoms specific to them, and take action accordingly. Share on X

Here’s what we DO know and some solutions:

Every female athlete’s menstrual cycle is unique and each girl will experience different symptoms at different times.
Consistent missed periods are a red flag and can lead to bone mineral density loss, fatigue, disrupted sleep, moodiness, soft tissue injury, and overall athletic performance decline.
Monitoring missed periods will inform athletes there is a problem and changes in lifestyle may need to be made (training load, nutrition, sleep quality, stress management)
Most female athletes are in a catabolic state (unknowingly) and need to up their protein to 20-30 grams a meal for muscles to rebuild and repair
More fat is used during the Luteal Phase, so female athletes need to increase healthy fat (Omega 3s) to reduce inflammation
With little research available on the menstrual cycle impact on ACL injury and performance, still focus on the big rocks first: strength training, proper nutrition, and quality sleep

HERE is a full podcast with Emily Neff, female athlete performance coach, discussing these big rocks and how young female athletes can jump start a quality performance and nutrition plan and remain consistent so they feel at their best

ABOUT THE AUTHOR

Erica Mulholland is a former college 3x All-American soccer player and now Hall of Famer from Johns Hopkins University. She holds a Master of Science in Exercise Science and has been helping female athletes of all sports with speed, agility, strength, power, and conditioning for over 13 years. She has worked with soccer, lacrosse, track, volleyball, softball, and basketball girls, and has inspired her athletes to strength train not just for sport, but for life.

Her athletes have gone on to play college sports at University of North Carolina, University of Maryland, Pittsburgh, University of Southern California, University of Detroit, Mercy, Northwestern, Eastern Carolina University, Georgetown, West Point, University of South Florida, University of Charleston, MIT, Johns Hopkins, Carnegie Mellon, Rutgers, Towson University, and have gone on to play for professional various clubs in Europe.

Of course, she is proud of her athletes who made it to the college and pro levels, but she is most proud of her girls who stick with being strong and healthy for a lifetime. The training she does is about getting into good habits young, so girls can take these tools with them even after sports end.

Need more personalized help from Erica? BOOK A CONSULT HERE