Menstrual health, knowing your cycle and tips for coaches
Dr. Laura Forrest is a Senior Lecturer in Sport and Exercise Science. She explains the menstrual cycle, how to know what's normal for you and what's not, plus tips for coaches.
Menstrual health involves the physical, mental, and social wellbeing related to the menstrual cycle.
It encompasses access to period products and having the knowledge and resources to be able to participate in all areas of their life throughout their menstrual cycle.
For example, knowing what is normal and what’s not with regards to the menstrual cycle, having accessible healthcare and having a supportive environment.
What is a ‘normal’ cycle?
Menstruation is a natural process where the body sheds the uterine lining, resulting in bleeding.
The menstrual cycle is a series of hormonal changes with day 1 of the cycle being the first day of bleeding (known as period, menstruation or menses) and ends the day before the next bleed.
On average, it lasts 28 days, although this can vary between 21-35 days.
Cycles that are consistently shorter than 21 days, longer than 35 days, or involve unusually heavy bleeding, significant pain, or symptoms like extreme fatigue or mood changes may be considered abnormal.
Monitoring these changes and consulting a healthcare professional can help identify any underlying health concerns.
For the first 2 years after periods start, the cycle may be irregular and typically between 21 and 45 days.
The first cycle is usually the longest. By the third year of having periods, most menstrual cycles are on average 28 days but can vary quite a lot, between 21 and 35 days.
If a female consistently has a menstrual cycle shorter than 21 days or more than 35 days, or have had no periods for 3 months of more (and are not using hormonal contraception), they should check with a doctor.
Most menstruating people will bleed for 2–7 days during their first periods. After 2-3 years, the average period lasts about 5 days but this can vary between 3-7 days.
If bleeding is less than 2 days or greater than 8 days then again it’s worth speaking to a doctor.
Given that “normal” can greatly vary, it’s essential for individuals to understand their unique cycle and notice any changes in their cycle.
Periods and rugby players
Periods impact people in very individual ways. Whilst some people may not be affected by their menstrual cycle, we know from our research in rugby, and the work from others, that many players report menstrual-related symptoms such as cramps, fatigue, and even anxiety to challenge them physically and mentally.
Players have often said they are worried about leaking whilst playing, especially if they have light-coloured shorts, leading to distraction and a lack of focus.
See our paper for more information: How the menstrual cycle and menstruation affect sporting performance: experiences and perceptions of elite female rugby players | British Journal of Sports Medicine
However, it’s important to note that having a regular period is a positive sign of health, often indicating that the body is adapting well to training, stress, and other demands.
A regular cycle suggests that the body’s systems are functioning as they should.
Players may worry about leaking, managing pain, and keeping up with teammates while experiencing fatigue or mood swings. Rugby’s physical demands may also amplify discomfort from cramps or backache.
Players might also feel apprehensive about openly addressing their needs with their team or coaches for fearing they might be seen as ‘weak’ or worry that it could impact their chances of being selected for games.
Players can manage symptoms by practising good nutrition, getting adequate sleep, and using period products that work best for them during physical activity, like menstrual cups or period pants.
They can also track their cycle to predict and plan for any fluctuations in symptoms.
Tips for coaches, clubs and teams
Coaches can create an open, understanding environment where players feel comfortable discussing their needs.
Practical tips include adjusting training intensity or offering alternative exercises if possible and simply acknowledging the affect menstrual-related symptoms may have on their players helps foster trust and ensures players feel supported.
Clubs can help by offering free period products, ensuring they have ‘caught short’ kits with period products and spare kits (for both home and away games) and building awareness through menstrual health education.
There is a free rugby-related resource at the RFU (Women & Girls Health and Wellbeing). This also includes other female-specific considerations for both players and coaches
It’s valuable to recognise that menstrual health is part of overall athlete health. By normalising discussions about periods and informing yourself around menstrual health, clubs and teams can foster a more inclusive, supportive environment that can ultimately enhance team cohesion and performance.
I feel education is key to improving menstrual health awareness and having the ability to talk about it.
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