If you’re a menopausal athlete, you may have noticed that your tendons aren’t quite as forgiving as they used to be. Maybe that familiar knee pain is cropping up more often, or you’re dealing with persistent tendinitis that seems to take forever to heal. You're not imagining things—there’s a good reason why tendon issues tend to increase during menopause.
As we age, our bodies go through a variety of changes, but menopause brings some particularly challenging shifts. One of the most significant is the drop in estrogen. Estrogen is not only crucial for regulating our reproductive system, but it also plays a big role in the health of our tendons, ligaments, and muscles. When estrogen levels decline, so does the body’s ability to maintain healthy, elastic tendons. This can lead to stiffness, increased risk of injury, and slower recovery times.
The loss of elasticity in our tendons means they’re more prone to wear and tear, and without the same ability to repair themselves quickly, tendons take longer to bounce back from the stresses of training. As a result, even seasoned athletes can find themselves struggling with issues they never had to face before. It’s frustrating. But, here’s the good news: while the hormonal changes in menopause are inevitable, there’s a lot you can do to address these challenges and keep performing at your best.
The first step is understanding how tendon issues develop and why menopausal women are at greater risk. Then, we can dive into a hybrid approach to tendon care—combining form adjustments, softwave therapy, supplementation, and strength training to not only heal existing tendon issues but to strengthen and protect them for the long haul.
By adjusting your form, you can reduce strain on your tendons. Over-striding, for example, puts a lot of impact on your joints and tendons, which can contribute to injury over time. A slight tweak to your stride can reduce this force, making each step more efficient and less stressful on your tendons.
In addition to form, therapies like SoftWave therapy can significantly reduce inflammation and stimulate healing. This technology uses sound waves to target damaged tissue, not only offering relief but encouraging the body’s natural healing mechanisms, like stem cell production, to regenerate tissue and improve long-term tendon health. It’s a game changer for those who’ve been struggling with chronic tendonitis.
Then, there’s supplementation. As we experience a decline in collagen production during menopause, our tendons lose some of their structural integrity. Supplements like collagen and creatine can help fill this gap. Collagen provides the building blocks for tendons to maintain their strength and elasticity, while creatine supports energy production, helping your muscles and tendons perform under load.
But perhaps the most powerful tool in tackling tendon issues is strength training. When you load your tendons correctly through progressive strength exercises, you encourage them to adapt and become stronger. This helps reduce muscle imbalances that can contribute to tendon overuse, while also giving your tendons the load they need to repair and regenerate.
If you’ve been struggling with tendon issues, it’s not your fault. Menopause brings real changes, but with the right approach, you can work with your body instead of against it. A hybrid approach that combines form adjustments, therapy, supplementation, and strength training can make a huge difference in how your tendons feel and perform. I encourage you to explore these strategies, and if you’re ready for personalized guidance, I’m here to help you implement them in your own routine. Together, we can build a plan that supports your goals, protects your tendons, and keeps you running strong—no matter your age.
Want to learn more about tendon health and rehab? Check out my comprehensive Tendon Health Guide here.