From Hot Flashes to Healthy Habits: A Physical Therapist’s Guide to Thriving Through Menopause

By: Victoria Clement, PT, DPT

Menopause has been getting more attention in the media lately and for good reason! Many women experience bizarre symptoms and have no idea that it can be related to hormone shifts that happen in that season of life.

One major factor to keep in mind is the drop in estrogen levels when a woman starts to transition into perimenopause and menopause. Estrogen is an extremely important hormone because it affects muscle and tendon strength, bone density, heart health, and secretions/natural lubrication of the body. We see many people in our clinic with weak and tight pelvic floors and hips due to this estrogen shift. When we perform a pelvic floor exam, the tissue feels less “plump” and bulky, as well as, more dry and irritated. Another less common but more and more prevalent phenomenon we see is “frozen” joint development, whether that may be shoulder or hip related. Other patients feel fatigued or pain in their joints, which may be due to the protective nature of estrogen for the heart and bones decreasing.

How do you prevent injuries and pain during menopause?

We recommend cardiovascular exercise such as walking, light jogging, and elliptical to help build/maintain bone strength and keep the heart happy! Weight lifting can be an excellent way to build bone density, muscle strength, and work the cardiovascular system in a different, beneficial way. Yoga and pilates also provide amazing weightbearing benefits and work on stability of the back, pelvis, and lower extremities. 

It is vital that you check in with a pelvic floor physical therapist to get accessed for your specific needs and to learn how to take care of your pelvic floor during this life transition. You are able to prevent symptoms, like pain with intimacy, leaking, prolapse, and more by finding out what areas of your body need strengthened and lengthened! Your team may also include hormone doctors, gynecologists, and registered dieticians to provide you with a holistic, preventative plan!

Interested in learning more? 

Please do not hesitate to reach out to us at www.restorethefloorpt.com or 267-209-0930!