Most women reach a point in their late 40s or early 50s when their body starts to change. It’s called the “premenopausal state” and women generally put on excess body fat and don’t sleep well because they’re making far less female hormones.
Perimenopause can also contribute to an increased risk of soft tissue injuries for several reasons related to these hormonal changes and effects. Here’s how this happens: Estrogen, a key hormone that declines during perimenopause, plays a crucial role in maintaining the health of connective tissues, including ligaments and tendons. Lower estrogen levels may lead to reduced collagen production and elasticity, making connective tissues less resilient and more prone to injury. Estrogen can also influence joint lubrication and cartilage health. With decreased estrogen production, there may be less effective lubrication leading to increased joint friction and a higher risk of strains and sprains.
Hormonal changes during perimenopause may also contribute to muscle loss, a condition known as sarcopenia. Weaker muscles provide less support and protection for joints and connective tissues, increasing the likelihood of injuries. Reduced muscle strength and endurance can affect overall physical performance and coordination. This can lead to poor biomechanics and increased risk of overuse injuries or accidents.
Weight gain is common during perimenopause due to the hormonal changes plus a slowing in metabolism. Extra weight puts additional stress on the joints and connective tissues, increasing the risk of strains and injuries, especially during physical activity.
Estrogen also plays a key role in maintaining bone density. With decline in production comes an increased risk of osteoporosis. Weaker bones may lead to increased susceptibility to fractures and injuries, even from relatively minor stresses and some women may consider reduced physical activity due to discomfort or other perimenopausal symptoms.
A sudden return to physical activity after inactivity can increase the risk of soft tissue injuries due to deconditioned muscles and joints. Hormonal changes can also affect flexibility and range of motion. Reduced flexibility increases the risk of strains and sprains during physical activities or everyday movements.
To mitigate the risk of soft tissue injuries during perimenopause: Stay active! Don’t stop exercising! Engage in regular, balanced exercise that includes strength training, flexibility and cardiovascular exercises to maintain muscle strength, joint health and overall fitness.
Focus on exercises that build and maintain muscle strength to support joints and connective tissues. Maintain a healthy weight. Balance your diet and exercise to manage weight and reduce stress on joints. Include nutrients that support bone and connective tissue health, such as calcium, vitamin D, and protein. And work with healthcare providers to address any hormonal imbalances or bone density concerns and get personalized recommendations for exercise and nutrition.
By understanding these changes and taking proactive steps, women can reduce the risk of soft tissue injuries and maintain overall physical health during perimenopause, menopause and into your senior years!
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