Luteal phase: understanding your body to move better
Between fatigue, tension, and mood swings, the luteal phase can be a delicate time for athletic women. This period, often marked by physical and emotional symptoms, occurs after ovulation, a few days before your period. Should you slow down your training? Adapt your efforts? Or simply listen to your body more? Here's how to keep moving with confidence during this phase of your cycle.
What is the luteal phase?
The luteal phase begins just after ovulation. The corpus luteum (from the ovarian follicle) begins producing progesterone, a hormone that thickens the uterine lining in preparation for a possible pregnancy. This is also when you may experience a number of symptoms called premenstrual syndrome (PMS): fatigue, bloating, irritability, leg or back pain, sleep disturbances, etc.
For athletes, this phase can sometimes be a hindrance: the sensations are different, motivation can decrease, and certain training sessions seem more difficult to endure.
Can you continue to exercise during the luteal phase?
The answer is yes, but not necessarily as usual. It's often helpful to adjust the intensity of your workouts during the luteal phase. The body is more sensitive, tissues are sometimes more inflamed, and recovery can take a little longer. This is therefore the ideal time for activities like yoga, Pilates, gentle swimming, or even active stretching.
Movement is beneficial even if you're not feeling your best: it releases endorphins, relieves stress, and improves circulation. The key is to listen to your feelings.
Adapt your outfit to your cycle
Even without a period, some women experience light discharge or discomfort during this phase. Wearing the right menstrual garment can provide a sense of security, especially during exercise or when traveling.
At Haomah Sport , we offer several products that allow you to move with confidence, including in the luteal phase:
- Menstrual shorts for fitness or running sessions
- Absorbent leggings for yoga or indoor sports
- The menstrual swimsuit for women or teenagers in one-piece or menstrual bikini version, perfect for swimming training
These clothes can be worn even on “white” days, to prevent any discomfort or unforeseen events.
Better living with PMS symptoms
If symptoms become too intense, as in the case of premenstrual dysphoric disorder, debilitating pain, or severe insomnia, it may be helpful to speak to a healthcare professional. But in most cases, a few simple adjustments to daily life can already help you get through this period better. Cutting back on refined sugar, which promotes inflammation, can, for example, alleviate some discomfort. Drinking enough water, eating foods rich in magnesium (such as nuts or green vegetables), and getting enough sleep are all accessible levers. Finally, wearing loose, breathable clothing that doesn't compress your stomach can really make a difference when you're already prone to bloating or muscle tension.
To remember
The luteal phase corresponds to the period of the cycle that follows ovulation and precedes menstruation. It is often accompanied by symptoms related to premenstrual syndrome. Exercise remains entirely beneficial during this phase, provided you adapt the intensity and listen to your feelings. Wearing comfortable menstrual clothing, even without bleeding, also allows you to remain calm during training or prolonged travel. Every woman experiences this phase differently: learning to recognize its signals is a good way to maintain control without giving up your exercise habits.
FAQ
What exactly is the luteal phase?
This is the second part of the menstrual cycle, which begins after ovulation and ends with the arrival of menstruation. It lasts on average 12 to 14 days.
What are the most common signs during this period?
Bloating, fatigue, irritability, breast or lower back pain, and sometimes low mood or sleep disturbances.
Can I do sports during this phase?
Yes, but it is recommended to adapt the sessions according to your feelings. Yoga, walking, gentle swimming, or stretching are particularly recommended.
Why wear menstrual clothing during the luteal phase?
Even without a period, some women may experience discomfort or light discharge. Menstrual clothing allows you to feel more comfortable without having to think about it.
