I work with women of all ages, but in my over 40 crowd (myself included), I see an increase in post exercise soreness. This happens even when they’re lifting/training properly and under my supervision, yet they end up feeling sore for days afterward. This excess soreness (more than before they hit their 40’s, and for much less work), causes them to never be able to find a routine, because they’re always finding themselves taking too long of a recovery which puts them back at square one.
This doesn’t just happen to my new-to-lifting ladies. It happens to my longtime exercisers who hit or are near the peri/post menopause point in life, and it’s happening to me too. I find myself the day after a hard workout with more delayed onset muscle soreness (DOMS)—the stiff, achy muscle pain that makes it hard to walk down stairs or even sit down to pee—after training than I ever had before. The stiffness is amplified when I have a rest day and do nothing on my rest day instead of gentle mobility exercises.
Once women reach the menopause transition (which generally happens in the mid 40’s, but can happen anytime from the late 30s onward), they can struggle to recover as quickly from workouts because their bodies have a harder time repairing exercise damage with fluctuating hormones due to perimenopause, and less to no estrogen due to postmenopause.
Because both estrogen and progesterone have anti-inflammatory properties, it’s also common for women to experience more musculoskeletal pain in general during this time. I found out through following the Feisty Menopause group that there is even a name for it: the musculoskeletal syndrome of menopause. The good news is you can do something about it.
Top 3 Things You Can Do to Hurt Less
Warm Up/Cool Down
Let me start with a few things most of us skipped when we were younger; getting proper warm ups, cool downs, and taking rest/recovery days. A rest day now isn’t going to cut it by sitting on the couch and doing nothing now. You are going to have to move, gently, carefully, with focus, attention to detail and be cautious of your intensity. I use my recovery day as a day to really dial in my mobility practice. Feel into what needs attention and work on it. If you are unsure where to start, I practice Functional Range Conditioning principles, FRC for short. This teaches you how to move your joints in a systematic way to not only improve joint function, but also decrease overall aches and pains, AND improve strength. See one of my videos here.
Prioritize your sleep
This is when your body does its best recovery. During sleep your body releases growth hormones that stimulate muscle repair and growth and help to regenerate cells. Getting the proper amount of sleep has many more benefits like, helps improve immune system function, stress reduction, memory consolidation, energy conservation and storage, hormone regulation, and improved mood and cognitive function.
FUEL
And, last but certainly not least, fuel yourself before and after exercise, so your body has the building blocks it needs to restock your energy stores and repair your muscles. Fueling and protein, you’re probably tired of hearing about protein. But, the hard truth is that we need more of this macronutrient along with BCAA’s (especially Leucine) and Creatine (helps to counteract the menopause-related decline in muscle, bone, and strength by reducing inflammation, oxidative stress, and serum markers of bone resorption to stimulate muscle protein synthesis). Research papers on protein and DOMS are lacking for midlife women. However, the big takeaway is that post exercise protein is really working for so many women. To make the most of it, you’ll need to aim for 30 grams of protein at each meal and eat protein rich snacks after hard workouts. So, why not give it a try.
Other Things To Keep In Mind
Eating an anti-inflammatory diet, rich in anti-inflammatory foods such as fruits and vegetables and omega-3 rich foods has been shown to help reduce exercise induced muscle damage and perceived soreness. Stay hydrated. There’s some evidence that dehydration can worsen DOMS, so stay on top of your fluid intake. According to the Mayo Clinic, the recommended daily amount for women is 2.7 liters or 11.5 cups a day, and more when you’re active.
Creatine: The generally recommended dose of 3 to 5 grams a day of creatine monohydrate to help reduce the post-exercise inflammatory response and reduce muscle damage and soreness in the days following hard exercise.
Cold Plunge/Therapy is on many people's minds. You hear about them popping up in your local gym, or at a specific hot/cold therapy center. Research has been showing that cold water immersion may have a positive effect on recovery after cardiovascular exercise by reducing inflammation (helpful for menopause) and soreness, and has even been shown to improve nervous system function. However it has also shown negative effects on post strength training sessions in that it blunts the body's ability to build muscle, not a great thing for postmenopausal women.
Massage your muscles. There is some evidence that massage and self massage tools like the massage stick or massage guns, and foam rollers can help prevent or reduce DOMS.
Consider hormone therapy, but talk to a specialist not your GP or OBGYN. Their knowledge is NOT in peri/menopause related issues. There’s some evidence (clients testimonials and my own experience) that menopausal hormone therapy can help with symptoms of the musculoskeletal syndrome of menopause, particularly joint pain, and pain caused by inflammation.
Check your thyroid. Finally, you’re more likely to experience DOMS if you have low thyroid levels. Underactive thyroid is somewhat common in midlife women going through menopause, so if pain persists, it’s worth a check up.
*Other Reading:
Feisty Menopause Article on Leucine and Protein
Low Thyroid Causing Joint Pain
Hormone Therapy Specialists 1: Midi Health
Hormone Therapy Specialists 2: Elizabeth Greenfield Functional Wellness
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