The Female Athlete

Continued...

Avoiding muscle imbalance is particularly important for women because their wider pelvis can put extra strain on the knee, hip and ankle. A sedentary job, the muscle imbalances of childbearing and wearing high-heeled shoes may give a woman weaker abdominal muscles, tight calf and Achilles tendons and tight lower-back musculature.

To prevent problems from developing, teach your clients to stretch the hamstrings, lower back, calves, Achilles tendons and ilio-tibial band. To maintain muscle balance, the stretching should be countered by strengthening the abdominals, quadriceps and anterior tibia muscles.

Make sure you assess any prior injury or area of weakness for full recovery before having your client resume a strenuous workout or exercise program. For example, to judge if a client has recovered from an ankle sprain, have her run a figure eight pattern.

If she can do so without pain or limping, she is ready for aerobics class. When in doubt, refer your clients back to their sports medicine specialist and/or physical therapist for a biomechanical assessment before beginning something new.

The Menstrual Cycle

Researchers are just beginning to look at the interactions between exercise and the menstrual cycle. To date, there is inadequate knowledge to completely answer all questions that your client may raise. In general, each woman is unique in the way in which her menstrual period affects her ability to exercise.

Women who are regular exercisers do report fewer cramps with menstruation and often have shorter cycles. Premenstrual water weight gain can be uncomfortable, but this can be helped with less salt intake, the use of B vitamins throughout the menstrual cycle and a proper supportive bra.

Cramps or dysmenorrhea can and should be treated with one of the many effective medications that reduce the production of prostaglandins, the substances that cause increased uterine cramping. Ibuprofen and prescription medications such as Naprosyn and Anaprox are effective treatments. They are more than just pain relievers; they also minimize the uterine muscle contraction.

Is exercise a good way to stop having your periods?

Next | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | Previous

Order Now!

Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
Nutrition
Exercise
Common Medical Problems
Dental Health
Emergency!
Infectious Disease
Sexual Health
Emotional Well-Being
Eating Disorders
Alcohol & Other Drugs
Environmental Health
Prevention