Menstruation and Muay Thai Training

This week, Natasha Sky published an article on her blog, Muay Tash, about her experiences of training and fighting while on her period, which you can read here. I’m glad that she did, because I’ve often thought that it was an issue that was worth writing about. I also particularly like the way that Natasha was totally up-front and unashamedly honest about a subject that is rarely spoken about in general, let alone in Muay Thai gyms. Since I read the article, I had been thinking about the possible affects of the menstrual cycle on a woman’s athletic performance. It’s not something that I’ve taken into much consideration before, since I always just carry on with my training regardless, but I’ve now started to pay it a little more attention. This week, I trained through my period. As always, I got up and trained just as hard as I would during any other week. However, after reading Natasha’s article, I listened to my body slightly more than usual and attempted to make mental notes on any subtle changes that I could feel.

During training on the first day of my period, I felt slightly lethargic, but that’s not uncommon for any day of the month. After warming up, I did some boxing sparring with Nut, a Thai boy at the gym who specialises in boxing. Sparring with him can be frustrating at the best of times as he is so quick to move, so effective with his defense and so accurate with his punches. On that day, it was a little more difficult as I found my body responding more slowly and my emotions reaching a little closer to the surface. I was sparring pretty badly and was getting annoyed at myself for doing so, which only made me worse. After only two rounds, Master Toddy could see that I was getting frustrated as he turned to another trainer and said ‘mai sanook’, meaning ‘not fun’ and that I wasn’t enjoying myself. He then ordered us to put shin pads on and spar Muay Thai so that I could come into my own a bit more. It’s a great asset to have a trainer who is so attentive. He is able to pick up on the slightest changes in my mood or performance and changes my training accordingly. I really appreciate that. Of course, there have been many times where I’ve been close to tears and he’s still hammered me into the ground, but he knows when to or not to do so. In the rounds that followed, I no longer felt frustrated and took pleasure in being able to kick Nut around the ring after being so used to having him punch me in the face constantly. However, I still wasn’t performing as I should have been. My technique was sloppier, my reflexes were slower and my will was weaker. I was allowing myself to be backed up more easily and not being as aggressive as I should have been. These are things that I’ve often done on normal training days and could just have been a product of laziness, but I don’t feel that they were on this occasion. The most annoying thing was that I was kicking incorrectly. Since the day I walked into Master Toddy’s, he’s taught me to keep my arm out straight when I throw the roundhouse kick rather than swinging it down and leaving my face open. It’s something that’s been drilled into me from day one, but for some reason, I wasn’t doing it on that day, which was very odd. I felt myself executing my kicks poorly and of course, Master Toddy pointed it out to me in frustration. I told him that I had no idea why I was doing that, to which he replied, ‘you don’t know? I don’t know, either!’ I feel that each time I train on the first day of my period, this always happens. I seem to be somewhat ‘out of it’ and end up doing stupid little things in sparring and getting annoyed with myself, hoping that Master Toddy won’t notice, but there is no escaping his watch. It’s as if we’re both thinking ‘what the hell, Emma?!‘, except he actually says it.

I’ve read that many women experience experience clumsiness, slower reactions and poor co-ordination during their period. This is apparently caused by the low levels of oestrogen, progesterone and testosterone in the body just before and at the start of menstruation. A study on ‘Effect of the Different Phases of the Menstrual Cycle and Oral Contraceptives on Athletic Performance‘ found that “neuromuscular coordination, manual dexterity, judgement and reaction time for complex tests have been shown to be adversely affected in women with premenstrual syndrome or symptoms”. That would explain my situation! This drop in key hormone levels can affect various aspects of your training by altering energy levels, emotions and cognition. While the effects of the menstrual cycle on a woman’s body are certainly significant, it seems to be unknown whether or not it hinders actual athletic performance. Even so, the effects, whether physical or psychological, are important to take into consideration. There are articles about this dotted around the internet, which provide some intriguing information about how the body responds at different stages in the cycle, but generally suggest that there is little concrete evidence to support the idea of flagging performance as a result. A 1995 scientific study on ‘The Effect of Menstrual Cycle Phase on Athletic Performance‘ found ‘no significant differences‘ when studying various factors, such as maximum heart rate, maximum respiratory exchange ratio, anaerobic performance and endurance time to fatigue over different cycle phases. A similar study, performed in 2001, concluded that “investigations to date have not consistently demonstrated significant differences in aerobic capacity, anaerobic capacity, aerobic endurance, or muscle strength in any specific menstrual cycle phase”. If we look at it statistically, it would appear that there is little reason for menstruation to have a significant effect on performance in training. However, An article from the Chiropractic Resource Organisation states that “Premenstrual or late luteal phase discomforts can cause athletes to lose there competitive edge. Feelings of fatigue, headache, bloating, nausea, back-aches and such can interfere with focus, endurance and strength. Since these symptoms are none to remit several days after the onset of menses, patients retain the risk of injury and impaired performance during that time“. It also mentions a study of female football players and their menstrual cycles, which showed they performed the poorest during menstruation. It seems to be very difficult for any solid conclusions to be drawn, possibly because the effects vary so much between different women and at different points in their cycle. However, I definitely feel like I slump at the start of my period, and I’m interested to hear other women’s perspectives on this. It’ undeniable that periods can make us feel on less than top form in training, but generally, serious athletes will just power through.

Even if my poor performance was genuinely due to my period, it might seem ridiculous for me to say so, which is why I never mention it in the gym, unless it’s to a female friend (in which case it’s allowed, right?) As a female who is trying to prove herself in a male-dominated environment, I certainly wouldn’t want admit any gender-related weakness to my trainers or male training partners (plus, do they need to know that?). More importantly, since it’s something that we have to put up with every month, it seems best to just ‘suck it up’ and get on with it. If I took a day off every time I had period pains, I’d lose a lot of training time! That is not to say that I haven’t found myself hunched over the side of the ring due to period pains, but that will only happen in between rounds and I’ll resume training as soon as the bell rings. I’d be lying if I said that the pains didn’t bother me during training, but training through them actually makes them a lot easier to deal with. This is probably partly because my mind is distracted from them and partly due to the endorphins that are released during training. So, while you may feel as though you’re not performing well at some points during your period, a more uncomfortable and annoying training session is often better than no training at all. I’m pretty confident that the benefits of training through your period far outweigh those of taking a day off.

Skipping your Period.

I have often heard of women not turning up to training or cancelling fights because of their periods. The opponent for my third fight pulled out the day before fight day for the same reason. Of course, the menstrual cycle and it’s affects vary from woman to woman, but I have never felt that it was so much of a hinderance that I needed to alter my training or general plans. However, I’m not saying that it’s never a valid reason. Thankfully, I have never had to experience fighting during my period. The reason that I have managed to avoid doing so is that I use contraceptive pills, which enable me to have more control over my cycle. For those who don’t know how that works, it involves taking a pack of pills over 21 days and then leaving seven days before starting the next pack, during which menstruation occurs. If I wish to delay my period, I can do so by continuing to take the pills without leaving a break in between. I did this for my last fight. While it is an option, I prefer not to do it regularly, simply because I don’t like to tamper with my cycle too much. However, from what I have read, there seems to be no reason for this to be an unsafe method, although there can sometimes be side effects. You can read more about that here. It is also possible to delay your period without the use of contraceptive pills by using Utovlan, a pill specifically meant for this purpose. For those of you wondering if contraceptive pills are widely available in Thailand, the answer is ‘yes’. You can buy them from every pharmacy and prescriptions are certainly not required. In fact, they are so easy to get hold of that I once bought some from a tiny train station pharmacy.

Weight Cutting

Another issue that female fighters have to deal with as a result of their period is difficulty in cutting weight. Since I have always had to fight close to my normal weight, cutting is not something I’ve yet had to go through. However, it’s definitely an intriguing topic and one that I’d like to talk about, nonetheless. The main issue with this seems to be that women tend to have a higher body fat percentage than men, which limits the amount of ‘water weight’ that can be cut. Hormonal changes can also affect a woman’s ability to cut weight, as the cyclical fluctuations have subsequent effects on metabolism and water retention. I think most women are familiar with the ‘bloated’ feeling that sometimes accompanies that time of the month. Cris ‘Cyborg’ Santos has previously been crticised for citing her period as a reason for not making weight. Whether or not that is a valid excuse is debatable, but it is certainly true that periods can make cutting weight more difficult. It is a possibility that the use of oral contraceptives may also come into play, as they cause an increase in oestrogen levels which therefore triggers water retention. Weight gain is an age-old complaint of the contraceptive pill, although it’s unclear how much truth there is to that as studies seem to be conflicting.

It is possible for female athletes to stop menstruating due to the stress that they might put their bodies through while training and competing. This is called ‘Amenorrhea‘ and can be caused by extremely low levels of body fat, physical and mental stress and rigorous over-training.

So, can menstruation affect your training? – I’d say ‘yes’. Should it hold you back in training or fighting? – I don’t think that is has to. As always, I welcome anyone reading to share their experiences of  any of these issues. I’d love to hear if anyone can shed any light on the topics raised here.

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8 thoughts on “Menstruation and Muay Thai Training

  1. Love the article. My period really effects my training and lowers my immune system. I have to fight fatigue, loss of aggressiveness, and I do feel my technique suffers. Glad I’m not alone! I think during that time it’s best to listen to your body and try to not be so hard on yourself. And if it’s during fight time, true heart will always shine through. Mind over matter!

  2. While it’s never been more than a minor inconvenience to me, I do notice that I have substantially less energy right around the time I start menstruating and continuing for a few days. Really glad you wrote this article as it’s something that should be discussable for us ladies!

  3. It’s so great to be reading this article on the 8th day of my period. I’m ready to kick some ass today! Last week I stopped myself from finishing a triangle on a guy because I was worried that he might realize I’m on my period. Which doesn’t make sense (?)
    I am more tired, and I feel more beat up at the end of training when I’m on my period, compared to when I’m not on my period. Sometimes I skip bjj classes during my period because I need extra sleep, but your post has inspired me to tough it out next month. 🙂
    Thank you!

    • Thanks for the comment, I’m glad to hear that! Generally, it’s best to just ‘tough it out’ like you say, but it’s good to acknowledge that your body is responding differently and be aware of why. Keep training! 🙂

  4. Pingback: Female Performance Training | 7Wins.eu

  5. I have major issues with this. I’m guilty of missing training , but never a fight. It effects every area for me about -50% strength mentally emotionally physically I feel I’m taxed. Appreciate the article though I appreciate the thoughts and honesty here. Its hard being in a gym and looking half ass or lazy some days because of this reason. What am I gonna say , “hey master %%#%% I’m on my girl thing”? They don’t care and would probably look at me crazy. I don’t train with any women at all so having this is a relief. I’m thinking of that IUD thing to stop it, but don’t know side effects of hormones and stuff I will do more research. I’ve fought once on my girly thing and it was my pro debut 😕😑 worst timing ever. Although I tko my opponent “eventually” I sure didn’t feel or look like my regular self. It should have been a first round KO. But goes to show that the phrase is true mind over matter! You can push through anything if you truly want to.

    • Hi Christine,

      Thanks so much for the comment. Congratulations on winning your pro debut! That must have been a hard one, and a TKO is nothing to be sniffed at. I’ve now fought a couple of times on my period, but luckily, only towards the tail end of it, so it wasn’t so bad. It is hard trying to stay on form in the gym when you’re dealing with that stuff and not being able to say anything. I once got told off by Master Toddy because he was explaining something to everyone and I got a bout of horrible period pains, turned away and just doubled over. To him, it must have looked like I was just tired and not paying attention, but I’d rather let him think that than tell him. Thankfully, it’s not usually that bad and I do have some female training partners that I can complain to. I actually don’t know much at all about IUDs, but it’s definitely worth looking into!

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