In this article, we will demystify some of the symptoms you may experience if you are going through menopause — because the more prepared you are, the more you can mitigate the risk of chronic pain and injury in the years following. Healthy aging is key!

What Is Menopause?

Menopause occurs when the body stops producing eggs and the hormones associated with reproduction are dramatically reduced. If you haven’t menstruated in 12 months, then you have entered menopause. It can begin in women as early as their 40s, however the period of fluctuation in hormones can be anywhere between 4-6 years. For some, this has minimal effect except for an end to monthly menstruation. However, for 80% of women this change in hormone production levels (especially in estrogen) will cause symptoms throughout the whole body.

The Musculoskeletal Impacts Of Menopause

Migraines/headaches

High levels of estrogen can trigger headaches and migraines in some women. The good news is that declining levels of estrogen post-menopause can reduce headache frequency overall. However be mindful that as your hormone levels fluctuate during menopause, your headaches may be triggered more often in the short-term.

Bone health and osteoporosis

Bone density in women is strongest during their 20-30s and estrogen levels are especially important in maintaining this. However, as estrogen levels drop, bone loss increases, with an average of 10% bone mass lost in the first five years post-menopause. This means the risk of osteoporosis is far higher in women after menopause, making bones frailer and more prone to fractures, especially in the spine, wrist, and hips from falls.

Muscles

Estrogen provides a protective effect on muscles, which is why women typically suffer less muscle strains than men throughout their lives. Unfortunately the reduction of estrogen during menopause leads to a decline in both muscle mass and strength, which means you may experience more pain or sustain injuries more frequently even though your level of activity hasn’t changed. Not only that, but it can also cause weakness in your core and pelvic floor muscles and lead to instability, poor posture, and even incontinence.

Joint pain and inflammation

Estrogen has been shown to help reduce inflammation in the body. If you already have a pre-existing inflammatory condition such as arthritis or a tendinopathy, this can become exacerbated post-menopause and cause more pain and restriction in your daily activities.

How To Minimise The Effects Of Menopause

Maintaining a good level of physical activity has been shown to counteract many of the negative musculoskeletal effects of menopause. This can be walking, swimming, cycling, gym classes, Tai Chi, strength training, pilates — just remember that consistency is key to reap the benefits to your health. If you can do some form of exercise for 30 mins most days of the week, then you are on your way!

Bone density can be maintained by ensuring adequate calcium and vitamin D levels in the body for bone production. Regular weight-bearing resistance exercise (i.e. exercise on land involving weights) also stimulates bone strength as well as counteracts the muscle loss that occurs menopause and aging. If you are experiencing specific weakness of core and/or pelvic floor muscles, consider getting a specific assessment and exercise program prescribed by a physiotherapist.

For most people, exercising more and being aware of your body changes will go a long way to attenuating the worse symptoms associated with menopause. However, if your symptoms persist and impact your quality of life, menopausal hormonal therapy may be an option to help adjust to the sudden decline in estrogen levels. This is best discussed with your GP to ascertain whether this is the right option for you.

If you are suffering from muscle aches and pain, we can help get you moving pain-free and prescribe an exercise program to keep you there despite the hormonal fluctuations in menopause. The earlier you start, the easier it is to keep the gains as your body undergoes these significant changes!

References

Introduction to Women’s Health APA Lecture Series

Bondarev, D., Laakkonen, E., Finni, T., Kokko, K., Kujala, U., Aukee, P., Kovanen, V. and Sipilä, S., 2018. Physical performance in relation to menopause status and physical activity. Menopause, 25(12), pp.1432-1441.

Chidi-Ogbolu, N. and Baar, K., 2019. Effect of Estrogen on Musculoskeletal Performance and Injury Risk. Frontiers in Physiology, 9.

Why We Need to Reverse Ageing: The Physical Decline Of Old Age

Studies show that only one in 10 Australians over the age of 50 exercise enough to gain any cardiovascular benefits.

Some estimates suggest that about half of the physical decline associated with old-age may be due to physical inactivity.

These are the changes we see as you age:

• Reduced muscle mass, strength, and physical endurance
• Reduced coordination and balance
• Reduced joint flexibility and mobility
• Reduced cardiovascular and respiratory function
• Reduced bone strength
• Increased body fat levels
• Increase blood pressure
• Increase susceptibility to mood disorders, such as anxiety and depression
• Increased risk of diseases, including cardiovascular disease and stroke

A study conducted into the effects of prolonged bed rest show that after only three weeks, 20-year-olds developed many of the risk characteristics of men twice their age. Inactivity is a killer.

Ageing is inevitable, but there is so much we can do to delay that process, reverse ageing and continue to lead vigorous healthy lives and slow that clock.

Reverse Your Age By 20 years? 8 Benefits of Regular Exercise For Older People

Is it possible to reverse your age by 20 years? When you are active and exercise regularly, the body adapts to the positive stress and you feel benefits across many systems.

Muscle: The amount and size of muscle fibres decreases with age. Some studies suggest that the average body loses around 3 kg of lean muscle every decade from middle-age. Muscle mass can increase in the older person after regularly exercising, even for a relatively short period of time.

Bone: Bone density begins to decline after the age of 40 as a result of bone loss. As a result, older people are more prone to fractures. Exercise can help reduce the risk of bone loss and osteoporosis. Weight-bearing and resistance exercise in particular keeps bones healthy and strong.

Cardiorespiratory System: Studies show that fitness takes longer to achieve in the older person than young person, but the physical benefits are similar. You can benefit from exercise at any age.

The research found that men respond to training nearly as well at the age of 50 as they did when they were 20. It is likely the same benefits are true for women who are physically active as they age. Regardless of age, people are able to improve their cardiorespiratory fitness through regular exercise.

Joints: You need your joints to move to remain supple and healthy. People suffering from arthritis particularly benefit from aerobic and strengthening exercise programs.

Body fat: Levels are kept in check with regular exercise which increases muscle mass. Increased muscle helps speed up your metabolism to burn more fat. Exercise is a key component of maintaining appropriate weight as you age.

Sleep: If you find yourself struggling to fall asleep at night, you may not have to resort to medication — try exercising. According to a study by the National Sleep Foundation, people who spent 150 minutes exercising every week (that’s just over 20 minutes a day) had a 65% improvement in the quality of their sleep.

Mood: The link between exercise and mood is strong. Usually within five minutes after moderate exercise, you get a mood enhancement effect. Working out isn’t only a stress reliever — when you see results from exercise over time your confidence is likely to improve as well.

Brain: Exercise helps prevent memory loss by improving blood flow to the brain and also reduces your chance of developing cognitive decline and dementia. Aerobic exercise also promotes the formation of new brain cells.

How To Start Exercising and Reverse The Effects of Ageing

The best exercise is one that you enjoy doing and can do consistently. Weight-bearing exercise such as walking, jogging, or resistance training definitely helps maintain bone density as you age. Weights and strength work to maintain muscle bulk becomes more important as you age.

Cardiovascular training is accessible through walking, running, cycling, or any of the domestic exercise machines available such as rowing machines, treadmills, exercise bikes, and stair climbers.

Exercise classes designed specifically for an older population are great options. These are available at local recreation centres and gyms. Exercise physiologists can also design programs for older people with diabetes available through a care program from your GP.

Contacting your local council can give you a full range of services they provide, often at little to no cost to you.

Precautions on Starting A New Exercise Routine

If you are over 40 years of age, obese, suffer from a chronic illness, or have been inactive for some time, see your doctor before starting any new exercise routine. You can also get a running assessment to customise a running program.

Gradually increase the level of your exercise. This is a long-term commitment, so be sensible, but consistent. The body, particularly your tendons and connective tissue, take time to adapt to the increased loads of exercise. Your musculoskeletal system will become stronger over time and help reverse the effects of ageing.

Always remember to do an active movement warm up to gradually increase circulation to the muscles and prepare your body for the task ahead. Stay hydrated, listen to your body, and understand that this is a long term commitment.

Conclusion to Reverse Ageing

Remember those 20-year-olds that spent three weeks in bed. They were followed up and tested again when they were 50. They showed a decline in fitness over the years, but six months of steady exercise allowed them to get back to the cardiovascular levels they had at the age of 20. Exercise training reversed 100% of the 30-year-old age related decline in fitness levels! That is an amazing result and shows that exercise and physical activity are integral in maintaining our health as we age. In many cases, regular physical activity can slow and even help to reverse ageing.

Why not make that commitment? You have nothing to lose and absolutely everything to gain.

We hope that you are ready to get out there and start exercising. If you have an old injury preventing you from getting going or want to discuss starting a program, contact us at Northwest Physiotherapy Group.

References

1. https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-for-seniors#bhc-content
2. https://www.sunriseseniorliving.com/blog/august-2016/6-benefits-of-exercising-as-you-age.aspx
3. https://aaptiv.com/magazine/exercise-benefits-seniors
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304477/
5. https://www.health.harvard.edu/staying-healthy/exercise-and-aging-can-you-walk-away-from-father-time
6. https://www.msdmanuals.com/en-au/home/older-people%E2%80%99s-health-issues/the-aging-body/changes-in-the-body-with-aging
7. https://journals.lww.com/acsm-essr/Fulltext/2013/01000/Mobility_Decline_in_Old_Age__A_Time_to_Intervene.2.aspx
8. https://www.aarp.org/health/healthy-living/info-2016/fitness-aging-physical-decline-cs.html

Long Foam Roller For Back

Using the foam roller during core strengthening exercises provides support to the spine and feedback on postural alignment. Even better the foam roller creates an added balance challenge through its unstable surface increasing the demand of core stabilising muscles. This increased muscle recruitment ensures to have you working harder whilst improving balance all at the same time. 

Foam Roller Exercises For Back Pain Video

The video below will take you through a sequence of core strength exercises that can be completed in a sequence or individually. Each exercise demonstrated throughout the videos progression also increases in difficulty.

If you are unsure if this exercise is suitable for you or your have a previous history of injury that may be worsened by these exercises please consult your physiotherapist or other allied health professional prior to beginning these foam roller exercises for back pain. 

Foam Rolling Back Exercises

To view our previous videos, click below.

Foam Rolling Video 1: Foam roller exercises for legs Gain lower limb flexibility and relieve muscle tension

Foam Rolling Video 2: Foam roller upper back Improve upper limb mobility and relieve muscle tension

You can visit Prevention.com for more foam rolling exercises for back to relieve muscle tension.

See this post for more Foam Roller Exercises For Back

Foam Roller Stretches

Foam roller stretches can be used as a warm up sequence and to activate muscles before a work out or training session, or as a post training recovery strategy and to cool down. It can also be used to mobilise stiff areas of the spine, reduce muscle tension and to improve posture.

How Do You Use A Foam Roller For Your Back?

By using your own body weight on a foam roller, it is theorised that the compression of muscles and soft tissues in a smooth rolling manner has a similar effect to massage, reducing muscle tension and mobilising the connective tissue between the skin and the muscle and the tissue around the muscle(myofascia). It may assist to improve circulation, lymphatic drainage and reduce muscle knots and adhesions(sticking points between different layers of connective tissue).
It may also assist to reduce fatigue post exercise(1).

What Are The Benefits of Foam Rolling?

1. Reduces muscle tension pre and post exercise.
2. Improves muscle recovery and soreness post exercise(2).
3. Improves joint range of movement/mobility of spine and other large joints(eg, hip, knee, shoulders, ankles)(2).
4. Assists with reduction of fatigue post exercise(1).
5. Can be used as a tool for increasing strength and control of trunk muscles.
6. Can used to improve posture.

Video 2: Foam Rolling Upper Back Exercises

Improving back and upper body mobility with a foam roller

This video goes through a sequence of releases through the shoulders, neck and upper back.
Great for those of us who sit at a desk most of the day.

References

1. Healy KC, Hatfield DL et al. (2014). The Effects of Myofascial Release with Foam Rolling on Performance. J Strength Conditioning Res 28(1):61-68.
2. Cheatham SW, Kolber MJ et al (2015): The effects of myofascial release using a foam roll or roller massager on joint rang of motion, muscle recovery and performance: A sytematic review.
   Int J Sports Phys 10(6): 827-838

Also see our other videos on foam roller exercises for back and foam roller upper back exercises.

If you’ve got leg pain or sore leg muscles from walking, running, or training or standing on your feet all day, we’ve got a series of great foam roller exercises for legs that Maddi has made.

Foam Roller Exercises For Legs

It can be used as a warm up sequence and to activate muscles before a work out or training session, or as a post training recovery strategy and to cool down. It can also be used to mobilise stiff areas of the spine, reduce muscle tension and to improve posture.

Foam Rolling To Relieve Muscle Tension

By using our own body weight on a foam roller, it is theorised that the compression of muscles and soft tissues in a smooth rolling manner has a similar effect to massage, reducing muscle tension and mobilising the connective tissue between the skin and the muscle and the tissue around the muscle(myofascia). It may assist to improve circulation, lymphatic drainage and reduce muscle knots and adhesions(sticking points between different layers of connective tissue).
It may also assist to reduce fatigue post exercise(1).

Are Foam Rollers Good For Legs?

There are benefits to foam rolling:

1. Reduces muscle tension pre and post exercise.
2. Improves muscle recovery and soreness post exercise(2).
3. Improves joint range of movement/mobility of spine and other large joints(eg, hip, knee, shoulders, ankles)(2).
4. Assists with reduction of fatigue post exercise(1).
5. Can be used as a tool for increasing strength and control of trunk muscles.
6. Can used to improve posture.

Video 1: Foam Roller Exercises For Legs

Foam rolling to improve lower body flexibility and reduce muscle tension

This video goes through a sequence of movements addressing muscle tension in the glutes, quads, adductors, hamstrings, ITB and calf muscles.

TAGS

foam roller exercises for legs
foam roll it band
foam roll quads
foam rolling calves
foam roll glutes
foam roll hip flexors
foam roll hamstrings
hamstring roller
foam rolling for sciatica

References

1. Healy KC, Hatfield DL et al. (2014). The Effects of Myofascial Release with Foam Rolling on Performance. J Strength Conditioning Res 28(1):61-68.
2. Cheatham SW, Kolber MJ et al (2015): The effects of myofascial release using a foam roll or roller massager on joint rang of motion, muscle recovery and performance: A sytematic review.
   Int J Sports Phys 10(6): 827-838.