Is it normal for my legs to ache before or during my period?

At the outset, let us say we feel bad for you! But we’re here to demystify why unexplained leg pain maybe linked to menstruation and help you navigate.

Many women experience leg pain during their periods due to the hormonal changes. During your period, your body releases hormones called prostaglandins, which cause your uterus to contract and shed its lining. These same hormones can also cause the muscles in your legs to contract, leading to pain and discomfort.

Unfortunately, some women will have bad cramps even in their upper legs when they have their period, so this is normal.

However, just because it’s normal doesn’t mean that you have to put up with it.

Here are a few stretches that may help alleviate leg pain during your period, as recommended from Zanskar Health health experts:

1. Seated forward fold: Sit on the floor with your legs extended in front of you, and gently fold forward, reaching toward your toes. Hold the stretch for 30 seconds and then release.

2. Butterfly stretch: Sit on the floor and bring the soles of your feet together, allowing your knees to fall out to the sides. Use your elbows to gently press down on your knees, holding the stretch for 30 seconds.

3. Pigeon pose: Start in a downward-facing dog position, then bring your right knee forward, placing it behind your right wrist. Extend your left leg behind you, then lower your body down onto your forearms. Hold the stretch for 30 seconds, then switch sides.

4. Standing quad stretch: Stand with your feet hip-width apart, then bend your right knee and bring your heel towards your buttocks. Use your hand to grasp your ankle and pull your heel towards your buttocks until you feel a stretch in the front of your thigh. Hold the stretch for 30 seconds, then switch sides.

Exercise may be the last thing on your mind during your time of the month, but it could be the ticket to feeling like yourself again.

It’s important to remember that stretching alone may not be enough to alleviate leg pain during your period. You may also find relief from over-the-counter pain relievers, heat therapy, and gentle exercise like walking.

Certain medical conditions can also cause leg pain during your period, such as endometriosis, uterine fibroids, or pelvic inflammatory disease. If your leg pain is severe or accompanied by other symptoms like heavy bleeding or fever, it’s important to talk to your doctor to rule out any underlying medical conditions.

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You can also gain access to therapeutic exercises and stretches for your condition by downloading the Zanskar Health physiotherapy mobile app. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you, including behavioral and nutritional coaching.

Download our mobile app here 👉 download and track your exercise streak.

Medical Review: This article is written by Dr Nishtha Mittal (Senior Health Content Editor at Zanskar Health) and has been medically reviewed by Dr Rashi Goel (Senior Physiotherapist at Zanskar Health). This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.