Recently, I had an experience that left me feeling incredibly anxious while paddling out into the surf. To be fair, I was surfing a new beach break, but I still felt completely out of sorts. When my leash snapped, forcing me to swim back to shore to retrieve my board, I decided not to paddle back out. Instead, I sat on my board at the water’s edge, watching the other surfers—and suddenly, I started crying. I was being so hard on myself for not pushing through the discomfort. But less than 24 hours later, when my period arrived four days early, everything made sense. Looking back, I was grateful I had listened to my instincts instead of forcing myself beyond my limits. It also made me realize that almost every time I’ve hurt myself skating or surfing, it has been right before my period. So, how can we, as women, continue enjoying our hobbies without feeling like we have to stop completely during our luteal phase?
The first step is understanding our cycle and how each phase might affect our surfing and skating!
1. Energy and Strength Throughout the Cycle
Your energy levels and physical performance shift depending on where you are in your cycle. Here’s how each phase impacts your endurance and strength:
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Follicular Phase (Days 1–14, starting from your period)
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Estrogen levels rise, boosting energy, endurance, and muscle recovery.
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This is typically a great time for intensive training, learning new tricks, and longer surf or skate sessions.
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Many people feel stronger and more motivated in this phase.
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Ovulation (Around Days 12–16)
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Energy peaks, but a surge in estrogen can make ligaments looser, slightly increasing the risk of injury.
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Strength is at its highest, making it a good time for challenging skills, but warm-ups are extra important to prevent sprains.
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Luteal Phase (Days 15–28, leading up to your period)
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Progesterone rises, leading to fatigue, bloating, and reduced endurance.
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Recovery takes longer, and muscles may feel weaker.
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It’s a better time for lower-impact sessions or focusing on technique rather than pushing limits.
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2. Balance and Coordination
Your ability to balance on your Rollerskates or surfboard is influenced by changes in proprioception (your body’s awareness of movement and position). Here’s how different phases of the cycle impact balance:
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Follicular Phase: Estrogen improves muscle activation and coordination, making balance exercises feel easier.
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Ovulation: Ligament laxity increases, which can make joints feel slightly unstable, increasing the risk of rolled ankles or knee injuries.
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Luteal Phase: Some studies suggest reaction time and balance slightly decline, potentially making it harder to land tricks or stay steady on a surfboard.
Tips for Maintaining Balance:
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Focus on core strength exercises to support stability.
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Pay attention to how your balance feels in different phases.
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If you notice dips in coordination, prioritize technical practice over risky moves.
3. Injury Risk and Recovery
Hormonal fluctuations can also influence how prone you are to injuries and how fast you recover.
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Estrogen (Follicular Phase & Ovulation): Can increase joint flexibility, making you more prone to sprains.
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Progesterone (Luteal Phase): Can affect reaction time and muscle control, leading to slightly slower reflexes.
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Recovery time may be longer before your period due to increased inflammation and reduced muscle efficiency.
How to Reduce Injury Risk:
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Warm up properly, especially around ovulation.
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Focus on mobility and stretching in the luteal phase to counteract stiffness.
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Listen to your body and adjust intensity if needed.
4. Period Pain, Cramps & Surfing/Skating
Cramps, lower back pain, and fatigue can make physical activity feel challenging, but movement can also help alleviate symptoms.
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Exercise releases endorphins, which can reduce period pain.
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Low-impact movement, like gentle skating or mellow surf sessions, can be beneficial.
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If cramps are severe, consider restorative activities like stretching, yoga, or light mobility work.
Pro Tip: If you’re surfing on your period and worried about leakage, consider using a menstrual cup, tampon, or period swimwear for peace of mind.
5. Hydration and Heat Regulation
During the luteal phase, your body temperature is slightly higher, which means:
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You sweat more and dehydrate faster.
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Endurance may feel more difficult, especially in hot weather.
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Surfing for long periods may require extra hydration and electrolytes.
Tip: If you notice feeling sluggish before your period, drink more water and coconut water to stay hydrated and prevent fatigue.
Your menstrual cycle doesn’t have to hold you back from skating or surfing, but knowing how your body changes throughout the month can help you optimize your sessions. Some phases will be better for progression and pushing your limits, while others may require a more gentle approach. The key is to listen to your body, adjust accordingly, and work with your natural rhythm.
Have you noticed your cycle affecting your skating or surfing?