Managing Menopause Symptoms with Physiotherapy & Pilates
What is menopause and what are the symptoms associated with it
Menopause is the permanent cessation of a woman's menstrual cycle for at least 12 months, and typically occurs in women around age 50. It can be divided into three stages: pre-menopause, peri-menopause, and post-menopause. Common symptoms associated with menopause include hot flushes, migraines, palpitations, and mood swings. Exercise has been proven to help reduce these symptoms.
physiotherapy and Pilates can help manage these symptoms
Physiotherapy can help you improve muscle strength, reduce joint pain, and lower your risk of injury. The changing oestrogen levels can affect the tendons and ligaments, making them stiffer. Increased stiffness in a tendon will result in it being unable to stretch and as muscle is attached to the tendon is then overloaded which in turn increases your risk of injury. For women, the glutes, hamstring, Achilles tendon and rotator cuff tendons are usually affected resulting in pain reported in hips, bum, heels and shoulders.
Menopause can have a significant effect on your bone density, making you more vulnerable to conditions such as osteopenia and osteoporosis. Exercise is one of the most beneficial interventions to improve bone mass density - physio and pilates are particularly effective for improving bone health during menopause.
role of the physiotherapist & Physio-led pilates
Physios are experts in helping women to manage the physical and emotional changes during the menopausal transition. Physio-led Pilates can be used to target areas such as pelvic floor, abdominal muscles and core strength which are all important for menopausal women. As a physio I can help to identify individual needs and create a Pilates programme specifically for you that can improve strength and flexibility while helping to reduce menopausal symptoms such as hot flushes, night sweats and fatigue. During my initial physio assessment, it is also important to discuss your lifestyle factors such as nutrition, hydration, sleep hygiene, these all play a part in your menopause management.
Physiotherapists are an invaluable source of support and advice in aiding women to stay active during menopause. I can provide education, motivation and effective exercise plans tailored to your individual needs, which is especially important when dealing with the unique circumstances that come with the physical changes associated with menopause and I will modify any exercises to accommodate any limitations you may have.
Physios can help to identify physical activity choices and alternatives, meaning that you can feel confident that I’m taking the right steps to help you stay fit and healthy. Physiotherapists understand the peri/menopausal changes which may occur in various areas of the body such as bone, pelvic and heart health.
Combining physio-led Pilates using a reformer you can experience improved strength, balance and flexibility to help manage your symptoms.
This combo of resistance and cardiovascular work boosts bone health and helps keep joints mobile for optimum physical well-being. Exercise has also been proven to have positive benefits for mental health and sleep during the menopause transition
For anyone experiencing menopause and its symptoms, it is incredibly beneficial to get professional help and advice. Seeing a physiotherapist to discuss your needs is a great starting point as we can advise you on the best form of exercise to support you. Not only will reconnecting to yourself and using movement as medicine bring positive benefits to your physical and mental health, but taking action today can also offer an opportunity to grow, heal and thrive. Taking a physio-led reformer class is an ideal way to get started, allowing you time and space in a unique environment to practice self-compassion and mindfulness. And as the classes are physio led it gives you that extra level of confidence, especially for those with specific needs or limitations. As a bonus, don’t forget to try my PILATES INTRO OFFER which you use either for my Pilates Reformer classes or my online Mat classes - win! win!
Looking for a Pilates workout that will help you stay fit during menopause? Look no further! Power Pilates with weights is the perfect HIIT workout for you. This 30mins video offers a great intro to physio-led pilates, and shows how you can use hand weights to make your Pilates workout even more effective.
Now it’s time for you to reconnect with yourself again and find what works best for you. So, why not book a physio appointment with me? Or take advantage of my Pilates Intro Offer which you can use for either my in-studio reformer classes or my online mat classes. So what are your menopause symptoms? Let me help you reconnect to yourself - invest some time into yourself today!
