New Zealand Football Performance & Prevention

Girls and women in New Zealand have been playing football for almost 50 years. As participation numbers rise, so does the education of player well-being, sport performance, and injury prevention. Female footballers of all ages and skill levels have varying considerations across their playing career and participation in the sport. We can work with these considerations to enhance our performance, reduce our overall risk for injury, and improve our well-being based on our personal and team goals. Let's look at three specific topics in more detail.

The biological process that is a measure of health in women, girls, and people who have a cycle.

What is the menstrual cycle?

The menstrual cycle is a biological rhythm that usually begins with the onset of puberty. In addition to the female reproductive cycle, the menstrual cycle regulates many other facets of female health. This includes physiological, metabolic, thermoregulatory, and cognitive functions. As a result, there are ways female athletes can work with our cycles to improve our sport performance and reduce the risk of injury.

The menstrual cycle usually lasts around 28 days and is made up into two phases: the follicular phase and the luteal phase. Ovulation occurs in the middle, around day 14, and is triggered by the rise in luteinizing hormone. It is the interplay of rising and falling hormone levels (Oestrogen and Progesterone) which result in the changes throughout the menstrual cycle.

Why should I track my menstrual cycle?

Tracking symptoms, length, and needs for your period (using an app or journalling manually) may help identify your menstrual health and detect deviations or irregularities prompting a doctor's visit. It is also useful for forecasting your menstrual cycle so you can take proactive action to reduce symptoms, maintain energy levels, and know when to pack an extra tampon or pair of shorts in case you need them.

Menstrural Cycle FAQ

1. What are the different hormones in the menstrual cycle and how do they affect me?

Oestrogen – increases the anabolic response to exercise and may result in greater adaptations to strength training and increase hypertrophy
Progesterone – increases body temperature and ventilation which could show greater adaptation to aerobic exercise
Luteinizing Hormone (LH) – peaks around day 14 of the menstrual cycle to stimulate ovulation. This is when the body is more prone to injury as there is an increase in joint laxity and a reduce in ligament stiffness

2. How do I train while experiencing pre-menstrual symptoms or while I am on my period?

Increase sleep duration
Yoga or moderate intensity aerobic exercise
Nutrition that reduces inflammation (cumin, omega-3 fatty acid, etc.)
Interventions recommended by your GP

3. Is period pain normal?

Although period pain may be a common symptom for most females, it is not normal if the pain is debilitating and effects your ability to perform day-to-day activities. You should contact your GP if your period pain is affecting your ability to work, study, train, or exercise.