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How to play basketball on your period

5 Tips For Playing Sports On Your Period

The short answer to whether you can play sports in your period is: Yes! In fact, if you suffer from painful menstrual cramps, exercise may help reduce your pain. But participating in sports while on your period is an added challenge. Your period may come with bloating, cramps, and low energy.

However, exercising on your period is not everyone’s cup of tea. Cramps and bloating can make staying in bed seem like a much better option than going to soccer practice. The struggle is real. But know that women and girls are pushing themselves to get to the gym even when they’re not feeling their best. Even when you’re not on your period, exercising can be challenging, but you’ll probably feel better afterwards!

You may find that going out and playing sports will actually help distract you from painful menstrual cramps! And if you apply Control before you get out on the field, you’ll find you can forget about cramps and focus on the game.

Eat Food and Drink Water

When you’re on your period you may feel more hungry than usual. But your period can also make you crave things like chocolate and ice cream, which doesn’t make for a great pre-game meal. More so, eating junk food can make you feel even more sluggish and bloated. Making sure you maintain the right balance of fruits, veggies, carbs, and protein will help keep your body and mood balanced.

Hydration is key whenever you’re playing sports, but it’s especially important when you’re on your period. Water keeps your system moving smoothly so that you can perform at your best. If you’ve got these pieces of your diet in place, then definitely throw some chocolate in your bag for a pre-game snack!

Consider What You’re Wearing

If you’re a dancer or a gymnast, your uniform can add a lot of extra stress to getting your period. Twisting your body through the air while others are watching and wearing only a leotard can be incredibly stressful. However, there are choices you can make to help things go more smoothly. If you’re competing on your period, try to find an outfit that you feel confident in and that reduces your anxiety.

Skip Periods

If you’re on hormonal birth control, you can talk with your doctor about skipping your period if you have a big competition. It can make your life a little more easy so that you can focus on training and competing.

Get Help From Others

While it may be hard to tell your teammates or friends that you’re on your period, having a conversation can make things much less stressful. Say your period surprises you right before a home basketball game and your uniform is all white. Asking your teammates if anyone has an extra tampon (or a bottle of Control!) is way better than risking it or trying to find another solution.

Listen to Your Body

You know your body best! If your cramps are especially painful, it might be best to take a break, lay on the couch, and apply some Control menstrual pain cream. Your body will tell you if you’re training too hard, and you need to be comfortable doing what’s right for you.

Control Menstrual Cramp Relief

Control was made for active women! Our period pain relief cream is inspired by women and made for women — including all the women out there crushing the competition while on their periods. Our period pain relief cream is FDA-approved, safe, effective, and easy to use. We are so confident that you will love our product that we offer a 100% money-back guarantee. Order yours from Control today and start experiencing relief from painful menstrual cramps!

How to Play Basketball While on Your Period

Playing basketball, or any sport for that matter, while on your period, can be challenging. Not only does having your period make you feel bloated, but you may also feel cramping, low energy levels, and lethargic. However, contrary to popular opinion, playing sports or basketball while on your period may actually help to reduce those feelings.

However, if you are nervous to step onto a basketball court while on your period, then you’ve come to the right article. Below, we are going to discuss just how to play basketball while on your period and steps to take to make yourself more comfortable while playing.

Can You Play Basketball While on Your Period?

The short and quick answer to whether or not you can play basketball while on your period is a resounding yes! In fact, if you happen to suffer from painful menstrual cramps, then basketball may help to reduce your pain. In fact, exercise is one of the best natural remedies to reduce painful menstrual cramps.

And the reason is twofold. Firstly, basketball, and exercise in general, releases hormones called endorphins. Endorphins help to block pain receptors. In your brain, which can help to stop pain signals from your cramping.

And while endorphins can be released during a game of basketball, they can also be released via a brisk walk or some light cycling.

And secondly, exercise and playing basketball helps to improve circulation throughout your entire body, including your uterus. The reason you have period cramps is due to your uterus contracting that it is cutting off some blood flow.

These contractions send pain signals to your brain, resulting in a painful feeling in that area. However, by opening up these blood vessels with increased circulation, you may be able to relieve painful menstrual cramp pain.

Make Sure You Are Well Hydrated

Drinking copious amounts of water before, during, and after a game of basketball is important. However, doing so while on your period is nearly doubly as important. While on your period, your estrogen and progesterone levels recede, which makes your body retain additional water.

This additional retained water may cause issues with your digestive system and can cause painful constipation, gas, and bloating. To combat those feelings, you should drink at least 9 to 10 glasses of water per day while on your period. Doing so will help to fight the bloated feeling you feel, and it may help to reduce and flush out the waste in your system.

Similarly, while you are on your period, you may be feeling additional fatigue and lethargy. Feelings of fatigue, lethargy, and weakness while on your period may be a sign of dehydration. Being dehydrate can lower your blood pressure, which can reduce your energy levels.

If you’re not drinking enough water, your fluid balance can be altered, which can make you feel weak as your heart has to pump harder to supply your body with oxygen and nutrients.

Make Sure You Are Eating Nutrient Rich Foods

While many of us would like nothing more than a box of chocolates or a tub of ice cream while on our periods, those foods aren’t particularly great for as a pre-game snack or meal. In addition, neither chocolate nor ice cream will provide your body with the nutrients needed to maintain your strength and energy during a game of basketball.

Rather, consider eating nutrient rich foods, which will help you maintain your strength and a healthier feeling. Water-rich foods, such as watermelon and cucumber are both great options for staying hydrated. In addition, sweet fruits can help to curb your sugar cravings without the refined sugars, which can cause your glucose levels to spike and then crash.

Similarly, while on your period, you may experience dips in your iron levels. A dip in iron levels can lead to fatigue, bodily pain, and dizziness, which can be detrimental to your play on the basketball court. To combat the loss of iron levels, consider eating leafy green vegetables such as kale and spinach.

Lastly, a warm cup of ginger tea can also help to improve menstrual symptoms. Ginger has anti-inflammatory effects, which can help to soothe achy muscles and joints. And, in one study, ginger was shown to help reduce the feelings of nausea and vomiting.

However, we caution against consuming or drinking too much ginger. Too much ginger can cause heartburn and stomachaches, which is why the recommended amount to consumer per day is set to just 4 grams.

Be Mindful of What You Are Wearing on the Basketball Court

If you are playing a pick-up game of basketball or simply with a group of friends while on your period, then you should be a bit mindful of what you are wearing on the basketball court. There is, perhaps, nothing more anxiety-inducing than wearing an all-white uniform or one that is a bit too revealing.

Consider wearing darker, more neutral colors to the court. In addition, consider opting for longer shorts or even full-legged pants while on your period. While doing so won’t lighten the bloated, cramping feeling from your period, it will help you rest easier while you play.

Consider Skipping Your Period

Full disclosure, we’re not doctors nor are we medically trained professionals. And before you consider skipping your period, you should discuss doing so and your options with your doctor or a medical professional. However, if you are playing basketball professionally or in a team setting, then you may want to consider skipping your period.

If you are already on a hormonal birth control, then consider talking to your doctor about utilizing one that allows you to skip your period. If you have a big basketball game or competition coming up, then skipping your period may help you to perform better and without the anxiety of having your period.

Bring Additional Period and Menstrual Products

While playing basketball, and sports in general, shouldn’t increase the flow of your period, it is safer and generally advised to bring along additional period and menstrual products with you when playing basketball on your period. Although you may not need to change out your pad or tampon, having additional products on hand will help you to feel more relaxed. And hey, you never know if one of your teammates may need one!

Consider Taking Over-the-Counter Pain Relief

Once again, we are not doctors nor are we medically trained professionals. Before taking any over-the-counter medications, be sure to discuss so with your doctor or a medical professional. However, certain over-the-counter medications have been shown to help reduce the pain and discomfort that your period brings.

If you are looking to play a game of basketball, whether professionally or casually, then an over-the-counter medication can help to relieve painful menstrual discomfort and can help you to perform at a higher level. Menstrual and period pain can be extremely discomforting and over-the-counter medications can help to reduce those discomforts and pain.

Talk to Your Teammates and Coaches

While discussing your period with your teammates and coaches can be difficult, and even slightly awkward, doing so may be beneficial and helpful. Your teammates and coaches will be more understanding and will be able to help you perform at your best.

In addition, by letting your teammates and coaches know that you are on your period or that you are feeling menstrual cramps can help them to not overwork or push you too hard. Again, we understand the conversation may be difficult, so the choice is yours as to whether or not you choose to do so.

Listen to Your Body

At the end of the day, you know your body best. If you are feeling especially painful menstrual cramps, bloating, and pain, then don’t be ashamed to take a day to rest and recover. Your body will tell you if you are pushing it too hard and you should always listen to what your body is telling you.

Sports and menstruation: is it possible to play sports during menstruation | What exercises can be done during menstruation

Try tampons

To feel confident and continue to exercise during your period, use a tampon

It provides you with reliable protection during exercise, as well as any other physical activity.
It allows you to move easily and freely. You can do anything that gives you pleasure, even during your period!

In some cases, sports on "such" days can cause heavy discharge. In this case, try using highly absorbent tampons. If you perform exercises that are not associated with significant loads, most likely, the intensity of bleeding will not change. To understand which hygiene products are more comfortable for you to play sports, try different options.

Useful tips

Choose a gentle set of exercises

Gynecologists recommend reducing your usual physical activity by 30% during the first 2-3 days of your period.

During this period, it is advisable to stop exercising the abdominal muscles and lower back ¹ .
Avoid sudden movements, especially turning the whole body, and excessive stress on the lumbar spine. Such exercises can provoke an increase in blood circulation in the pelvic area, which is undesirable during menstruation.
Try not to lift heavy things (dumbbells, kettlebells, barbells) ^1.2 . If there are no other contraindications, during menstruation it is allowed to do squats, perform exercises to strengthen the back muscles from a prone position ¹ .
You can also do simple yoga and Pilates routines ³ . There are no significant contraindications for flexibility and stretching exercises, race walking and light running ^2.3 .

Make yourself comfortable for sports

During menstruation, there is a risk of sudden dizziness, so it is important to thoroughly ventilate the room before training. Wear as light, loose-fitting clothing as possible for sports activities to eliminate the risk of pelvic pressure

Shower after exercise

If you exercise during your period, pay special attention to personal hygiene. A warm shower after each workout will help you relax and reduce the chance of pathogenic bacteria getting into your intimate area

In what cases should you refrain from sports

Temporarily refrain from sports during menstruation is recommended for women suffering from chronic reproductive diseases ^1.3 .

Important: Postpone the workout on a regular day of the cycle, if during the period of menstruation your pressure rises or, conversely, significantly decreases, severe cramps in the lower abdomen bother you, general weakness is observed. In this case, it is reasonable to refrain from significant physical activity, limiting yourself to a light walk.

Literature

1. E.I. Tarasenko. Taking into account the characteristics of the female body as a factor in competent planning of the training process / WORLD OF SCIENCE, CULTURE, EDUCATION. No. 2 (69), 2018, p. 292-294.
Alekhin M.N. Features of the organization of the training process in women / Science-2020, 2018, pp. 72-76.
Yu.E. Dobrokhotova Primary dysmenorrhea: strategy and tactics of treatment // Yu.E. Dobrokhotova, E.I. Borovkova / Consilium Medicum: Gynecology No. 01, 2018.

Sports and training during periods

For many women, their periods are the days when the idea of exercising seems the most stupid thing in the world.

There can be many reasons for this: cramps, bloating, migraines, heavy bleeding, bad mood due to hormone fluctuations can hardly add enthusiasm for going to the gym, jogging or going to the pool.

But as terrible as the idea of exercising during your period may seem, it can actually help improve your condition.

Exercise and movement not only relieves cramps that cause pain in the lower abdomen and lower back, but can also improve mood due to the release of endorphins.

It is clear that there are concerns about leaks, it is difficult to find the right product for protection during sports, but it is possible!

1. Don't force yourself

Listen to yourself and your body.

Do not do complex and intense exercises if you feel too tired or the pain is too strong.

You shouldn't mean by "load" only a full hour interval training in the gym: half an hour of swimming in the pool, yoga, Pilates, a short walk or working out at home with dumbbells will do.

If you feel well, you can do the same exercises as usual. If you feel unwell, then choose a less intense mode of training: for example, if you run, then do not shorten the distance, but run at a slower pace, and if you train with weights, then it is better to choose exercises that use your own body weight, without additional loads.

2. If you do cardio

Cardio can improve your condition, but don't overdo it. Instead of running, it's better to take a brisk walk, instead of a session on an elliptical trainer, it's better to ride a bike.

3. If you exercise with weights

Ironically, menstruation is a good time to exercise with weights if you feel well enough.

This is due to the fact that at this time the level of female hormones estrogen and progesterone is minimal, and the metabolism at this time works similarly to that of men: at this time, the female body is better restored. These positive effects are present for a week after menstruation. Try to avoid exercises that put pressure on the back and stomach, it is better to choose exercises on the legs and arms.

4. If you swim

Swimming is an excellent choice of physical activity for menstruation - it is a full-body exercise with not too high intensity.

Although the flow of menstrual blood may temporarily become less intense during swimming due to the difference in pressure, it is better to use swab. During swimming , you cannot use the gasket - it simply will not be of any use.

Use a fresh swab before class and change after class. If you have spotting and you are afraid to stain your swimsuit, then you can use it while swimming tampon with minimal absorbency and then immediately change it to gasket.

5. Choose the right hygiene products to avoid stains

Put on a new pad or tampon.

Both means have their pros and cons. Pads can crumple and leak because of this, and some women feel uncomfortable while using a tampon. If you have heavy bleeding, then you can additionally use a small daily pad to avoid smudges.

6. Choose the right underwear for your workout

During your period, it is best to wear breathable natural fabrics such as cotton.

This rule applies in general to any everyday underwear, but during exercise - this is especially important, as the body temperature rises and sweating increases, and these are ideal conditions for the active reproduction of bacteria. It is better to choose underwear that covers the body more, such as slips or short shorts. Remember that after class it is best to take a shower, and then change your underwear and pad or tampon.

7. Choose the right clothes

During menstruation it is better to wear loose clothing, this also applies to the hall.

Instead of leggings, it is better to wear dark loose cotton sports pants and the same T-shirt.

8. Do not tolerate severe pain

If you have severe back or stomach pain but still want to exercise, you can take a non-steroidal anti-inflammatory drug (NSAID) beforehand.

9. Drink enough water

During menstruation, the body requires a little more water than usual, so it is important to drink water before, during and after exercise. In addition, staying hydrated can help relieve swelling and headaches that are common with periods.

10. Don't be afraid of weight gain during your period

Often, weight during menstruation increases, and its fluctuations can reach a couple of kilograms.

Do not worry about this: such fluctuations are associated with swelling that occurs due to fluctuations in the level of female hormones and due to excessive water retention in the body.