Women’s Health Week 2025 – Pelvic Health, Performance & Injury Prevention
💗 Women’s Health Week – Te Wiki Hauora Wāhine (11–17 August)
https://www.womenshealthweek.nz/
It’s Women’s Health Week — Te Wiki Hauora Wāhine — the perfect excuse for us to dive into one of our favourite topics.
(Well… Jen’s favourite topic. I have considerably less authority on the matter, but I’m here for moral support. 😄)
If you’ve been following our newsletters for a while, you’ll know we’ve never been shy about talking pelvic health — from when to see a pelvic health physio, to what happens in an appointment, to why female athletes are 4–8 times more likely to tear an ACL than males.
Here’s a quick recap of what we’ve covered before — plus fresh, practical tips you can start using right now.
1️⃣ Your Menstrual Cycle Affects Your Performance & Injury Risk
🩸 Follicular phase (Period → Ovulation)
Rising oestrogen often boosts energy, coordination, and recovery
Great for high-intensity training and skill-based sessions
⚡ Ovulation (Mid-cycle)
Oestrogen peaks, and ligaments can loosen slightly
Injury risk increases — especially knees and ankles
Warm up thoroughly, focus on control, and be cautious with sudden high-impact changes
🌙 Luteal phase (Post-ovulation → Period)
Progesterone rises, often bringing fatigue or body temperature shifts
Consider lower-impact or restorative workouts
2️⃣ Why ACL Injuries Are More Common in Women
Women are 4–8x more likely to sustain ACL injuries — partly due to hormonal effects on ligaments and neuromuscular control.
The good news: Up to 70% of non-contact ACL injuries are preventable.
✅ What helps:
Strengthening hips, hamstrings, quads, and calves
Neuromuscular warm-ups before training or games
Listening to your body — address niggles early
3️⃣ Pelvic Health Isn’t Just Postpartum
Pelvic floor issues can affect anyone, at any age.
🚩 Signs to check in with a physio:
Leakage during exercise, coughing, or sneezing
Heaviness or dragging in your pelvis
Pain with exercise, intercourse, or daily activities
Unexplained low back, hip, or pelvic pain
✅ What can help:
Learning to activate and relax your pelvic floor
Coordinating core, breath, and movement
Gradual, supported return to high-impact exercise
4️⃣ Practical Takeaways – Women’s Health Week & Beyond
📅 Track your cycle for a few months — note patterns in energy, mood, and performance
⚖ Adjust training & recovery based on your cycle phase
🏋 Include strength & control exercises all year round
🚩 Don’t ignore pelvic floor symptoms — early physio can make a huge difference
Whether you’re:
🏃 Chasing a personal best
👶 Chasing kids
🐕 Or chasing your dog around the park
…looking after your body proactively is always the smart play.
📅 Book an appointment with Jen for pelvic floor health
📧 Not sure if pelvic health physio is right for you? Jen’s happy to chat — confidentially and without pressure: jen@urbanathlete.co.nz
📚 Missed our previous blogs on women’s health?
