When a young girl enters puberty and begins
menstruating, her body undergoes rapid changes in height, body composition,
muscle strength, coordination and movement patterns. Hormonal changes can also
influence pain perception, energy levels and physical activity. Similarly,
during perimenopause, fluctuating estrogen levels can affect muscle mass, bone
health, joint and tendon health, recovery, sleep and pelvic-floor function, and
changes such as joint stiffness, muscle weakness, aches and pains. From a physiotherapy
perspective, it is important to understand the changing body rather than
fearing or ignoring those changes. Appropriate exercise, strength training,
mobility, posture, pelvic-floor awareness and education can help women maintain
physical function and confidence throughout these transitions.
“A woman’s body changes throughout life. Our
approach to movement and healthcare should change with it, but strength,
mobility and confidence should never be optional,” says Dr Rupali Mittal.
When a girl gets her period her body
changes rapidly. How can physiotherapy help relieve period pain in young girls
safely?
For menstrual pain, a physiotherapist can use
age-appropriate and gentle approaches such as stretching, mobility exercises,
breathing and relaxation techniques, heat, and encouraging regular physical
activity. Education is particularly important because a young girl needs to
understand that movement can be beneficial and that she does not necessarily
have to stop all physical activity during her period. The treatment should
always be individualised and appropriate for the child’s age and comfort level.
It is also important not to dismiss severe menstrual pain, progressively
worsening, associated with fainting or unusually heavy bleeding, or repeatedly
interferes with school, sports or daily activities. In such cases medical
evaluation is important to rule out an underlying condition.
Many women rely solely on cardio, but
why are strength training and core stability so important for women over 30?
Cardiovascular exercise is extremely
beneficial, but it should not be the only form of exercise. As women progress
through adulthood, maintaining muscle strength, bone health and functional
capacity becomes increasingly important. Strength training provides the
stimulus required to maintain and build muscle, and support bone health while
improving physical capacity for everyday activities. Core strength is often
misunderstood. Core stability refers to the ability to control the trunk and
pelvis while breathing and moving the limbs efficiently. Good core control can
contribute to better movement mechanics and help women perform exercise and
daily activities with greater confidence. “For women in their 30s and beyond,
the ideal exercise programme should therefore include a combination of
cardiovascular exercise, resistance training, mobility, balance and recovery.
As women approach and progress through perimenopause and menopause, this
becomes particularly relevant because hormonal changes can contribute to changes
in muscle and bone health.”
Whether a girl is experiencing her first period, a woman is navigating her 30s and 40s, or she is going through menopause and beyond, the principles remain similar: understand your body, keep moving, build strength and don’t ignore persistent pain
