{"id":138282,"date":"2025-05-02T15:47:00","date_gmt":"2025-05-02T19:47:00","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=138282"},"modified":"2025-06-23T09:48:29","modified_gmt":"2025-06-23T13:48:29","slug":"could-your-menstrual-cycle-be-messing-with-your-knees","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/health-nutrition\/could-your-menstrual-cycle-be-messing-with-your-knees\/","title":{"rendered":"Could your menstrual cycle be messing with your knees?"},"content":{"rendered":"<p>If you&#8217;ve ever felt a bit off during a run\u2014slightly less stable on the trails or slower to react on a descent\u2014it might not be in your head. For runners especially, knee injuries can happen without warning, especially during high-intensity sessions, or when terrain gets tricky. Now, new research is digging into whether the natural hormonal shifts of the menstrual cycle could be quietly increasing the risk for female runners, <a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/a64634659\/acl-injuries-menstrual-cycle\/\"><em>Women&#8217;s Health<\/em><\/a> recently reported. Here&#8217;s what you need to know.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-134285 size-large lazyload\" data-src=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2025\/03\/GettyImages-480418928-1024x682.jpg\" alt=\"woman runner hold her sports injured knee\" width=\"788\" height=\"525\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 788px; --smush-placeholder-aspect-ratio: 788\/525;\"><\/p>\n<h2 >Is your cycle putting you at risk?<\/h2>\n<p >Turns out, your period might be doing more than messing with your mood, or affecting your mileage. Researchers are starting to ask whether certain phases of <a href=\"https:\/\/runningmagazine.ca\/health-nutrition\/study-female-athletes-with-a-regular-menstrual-cycle-perform-better\/\">the menstrual cycle<\/a> could quietly raise your risk of injury, specifically, those dreaded ACL (anterior cruciate ligament) tears that can take runners out for months.<\/p>\n<p >The numbers are hard to ignore: women are <em>three to six times<\/em> more likely than men to <a href=\"https:\/\/runningmagazine.ca\/sections\/training\/sore-knees-heres-what-you-need-to-do\/\">suffer ACL injuries<\/a>, and the rate hasn\u2019t budged in more than two decades. Now, sports scientists at Kingston University in the U.K. are digging into why, and tracking hormone levels and athletic performance throughout the menstrual cycle to see if there\u2019s a pattern.<\/p>\n<p>As biomechanics expert <strong>Simon Augustus<\/strong> puts it, \u201cWe want to examine whether athletes may be more predisposed to injuries because of functional changes during the menstrual cycle.\u201d Translation: it might not just be bad luck. Your hormones could be affecting how your body moves\u2014and whether it holds up.<\/p>\n<p ><img decoding=\"async\" class=\"alignnone wp-image-22029 size-full lazyload\" data-src=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2015\/01\/514652929.jpg\" alt=\"\" width=\"725\" height=\"483\" data-srcset=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2015\/01\/514652929.jpg 725w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2015\/01\/514652929-300x200.jpg 300w\" data-sizes=\"(max-width: 725px) 100vw, 725px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 725px; --smush-placeholder-aspect-ratio: 725\/483;\" \/><\/p>\n<h2 >How this affects runners<\/h2>\n<p>Runners don\u2019t typically twist and pivot like soccer players, but the risk remains, particularly for those who train hard year-round. ACL injuries in running often occur on unstable terrain or during fast turnover, <a href=\"https:\/\/runningmagazine.ca\/sections\/training\/try-these-two-essential-upper-body-moves-to-maximize-power-and-stability\/\">where stability is compromised<\/a>. Combine this with hormonal phases where ligaments may be more elastic and reaction times slightly slower, and you\u2019ve got a recipe for trouble.<\/p>\n<p>It\u2019s not just elite athletes at risk. The <a href=\"https:\/\/runningmagazine.ca\/the-scene\/heres-what-runners-can-learn-from-lionel-messi\/\">FIFA<\/a>-backed research is also studying grassroots and amateur players, which means everyday runners stand to benefit from the findings.<\/p>\n<p ><img decoding=\"async\" class=\"alignnone wp-image-108061 size-full lazyload\" data-src=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2023\/11\/runner-with-high-knees.jpg\" alt=\"woman doing high knee drill outside\" width=\"724\" height=\"483\" data-srcset=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2023\/11\/runner-with-high-knees.jpg 724w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2023\/11\/runner-with-high-knees-300x200.jpg 300w\" data-sizes=\"(max-width: 724px) 100vw, 724px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 724px; --smush-placeholder-aspect-ratio: 724\/483;\" \/><\/p>\n<h2>What you can do now<\/h2>\n<p>We don\u2019t yet have concrete guidelines based on menstrual phases, but awareness is a good first step. If you know you\u2019re in a high-hormone phase (around <a href=\"https:\/\/runningmagazine.ca\/health-nutrition\/why-runners-who-menstruate-should-track-their-cycles\/\">ovulation, when estrogen peaks<\/a>), it might be smart to add extra warmups, emphasize proper landing mechanics, or swap speed for strength work.<\/p>\n<p>Better yet? <a href=\"https:\/\/runningmagazine.ca\/sections\/training\/3-yoga-poses-to-get-your-glutes-in-gear\/\">Strengthen your glutes<\/a>, hamstrings and core year-round to support your knees, no matter where you&#8217;re at in your cycle. Many ACL injuries happen without contact, and those are the ones we might actually be able to prevent.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>New research is investigating a possible link between knee injuries and the menstrual cycle<\/p>\n","protected":false},"author":5367,"featured_media":138285,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"ngg_post_thumbnail":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[20],"tags":[344831,325955,344830,344832,339604,344833,339344,341772],"class_list":["post-138282","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-nutrition","tag-acl-injuries","tag-injury-prevention","tag-knee-injury-prevention","tag-menstrual-cycle-and-injuries","tag-running-and-the-menstrual-cycle","tag-running-knee-injuries","tag-running-science","tag-studies-about-runners"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Could your menstrual cycle be messing with your knees? 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