I like to move it, move it, through the menopause

In this blog, I'll share some of the current issues for people in in peri/menopause.

The hormonal changes experienced by people as they go through the perimenopause and menopause affect the musculoskeletal system and its ability to function. For many people, these changes are as difficult to deal with as the other physical and mental symptoms of 'the change', and are not helped by the decrease in collagen that we experience as we age.

The stiffening of the tissues, typically felt in sore tendons and joints, can lead to pain that may result in the person adopting a sedentary lifestyle. Common injuries occur at the tendons, commonly known as tendinopathies (sore tendon). Classically we see pain at the Achilles Tendon, gluteal, hamstring and shoulder. Plantar fasciitis can also be included in this group. Here, the reduced strength of the muscles and the stiffening of the tendons can cause the tendon to take more load than it is used to. Additionally, the changing shape of the skeleton can cause the direction of the load to change.

Luckily, we can address these aches and pain through effective strength training, and potentially HRT. There are some established interventions which have been shown to be effective. I've been involved in a number of projects which show that building strength to alter the direction of the load and build up the surrounding structures is effective in addressing pain. The focus is not on the injured tissue, rather the other parts of the body to alleviate the load on the tender structure. A great example is the LEAP programme for Gluteal Tendinopathy in menopausal women.

The musculoskeletal system responds to load. The tissues of the body will get stronger if the load they experience though movement is increased. They get weaker if the load is reduced. Too much load will result in the tissues becoming over-stressed. This can result in damage and injury. Too little load and the tissues get weaker and can fail and injure. There is a mechanical sweet-spot which results in a 'biopositive' effect. Effective training programmes, no matter if they are for post-surgical recovery or elite athletic performance, are informed by the biomechanical theories related to load, and the adaption and monitoring of the load.   

Understanding the mechanical, biological and environmental systems and how they interact is important for safe, effective and sustained activity, exercise and sport.