Engaging in dance during menstruation is safe and offers physical and psychological advantages. It is a productive way to manage common physical discomforts and maintain continuity with an activity one enjoys.
Movement and Symptom Relief
Physical movement, such as dancing, can provide significant physiological relief from typical menstrual symptoms. Cramps (dysmenorrhea) are caused by the uterus contracting to shed its lining, triggered by the release of prostaglandin hormones. Aerobic exercise like dancing increases blood flow throughout the body, including the pelvic area, which helps to counteract the local constriction of blood vessels caused by prostaglandins. This improved circulation can decrease the intensity of uterine contractions and reduce the pain associated with cramping.
The body also releases natural pain-relieving chemicals called endorphins during physical activity. Endorphins interact with receptors in the brain to reduce the perception of pain and induce a sense of well-being, which helps to elevate mood and combat the fatigue that often accompanies the menstrual phase. Furthermore, dancing can help alleviate the feeling of bloating and heaviness by stimulating the digestive system and promoting the temporary reduction of water retention. Even a moderate amount of movement can increase energy levels and act as a natural distraction from discomfort.
Adjusting Intensity and Style
While dancing is beneficial, modifying the intensity and style based on the body’s current energy level is a practical strategy. The menstrual phase is characterized by low levels of the hormones estrogen and progesterone, which can translate to feelings of lower motivation and increased fatigue. This is an ideal time to focus on gentler forms of dance that prioritize flow and flexibility rather than explosive power.
Opting for styles that incorporate fluid movements, such as contemporary or lyrical dance, or focusing on gentle stretching and barre work can be more comfortable. Dancers can substitute high-impact movements, like large jumps or leaps, with lower-impact alternatives to reduce strain on the body. Listening to internal cues allows for a beneficial workout that supports the body without demanding peak performance when energy reserves may be lower.
Practical Considerations for Comfort
Addressing the logistical aspects of dancing during a period can significantly reduce anxiety and enhance comfort. Maintaining adequate hydration is particularly important, as fluid loss during menstruation can contribute to feelings of fatigue and lightheadedness. Choosing the right menstrual product is also a major factor, with options like tampons, menstrual cups, or discs often preferred by dancers due to their discreet nature and ability to handle vigorous movement without shifting.
Specialized leak-proof period underwear can be worn as a primary product on lighter days or as a backup layer for added security, especially under tight-fitting dancewear like leotards or tights. Wearing comfortable, supportive clothing can also make a difference, as some individuals experience increased sensitivity or bloating that makes restrictive waistbands uncomfortable. Having a preparedness kit with extra supplies and pain relief medication ensures that one can focus on the movement without distraction.
Hormonal Influence on Performance
The beginning of the menstrual cycle, which includes the days of active bleeding, is part of the early follicular phase, a time when both estrogen and progesterone hormone levels are at their lowest. This low-hormone state can subtly affect physical capability, with some studies suggesting a minor reduction in exercise performance during this early follicular phase. Low hormone levels may also contribute to a slightly higher pain sensitivity in some individuals, making certain movements feel more effortful.
However, this hormonal environment is often associated with a lower risk of certain ligament and tendon injuries, as the joints may be more stable than in the high-estrogen phases later in the cycle. As the menstrual phase ends and the cycle progresses, estrogen levels begin to rise, preparing the body for the follicular phase’s peak. By managing symptoms and adapting intensity during the first few days, the dancer can leverage the natural rise in physical capability that follows.