Padel is a sport that demands speed, agility, endurance, and explosive strength. Because women’s bodies undergo hormonal fluctuations throughout the menstrual cycle, these changes can affect energy levels, muscle recovery, and even the risk of injury. Understanding how the menstrual cycle influences performance can help female padel players optimize training and competition schedules.

The Menstrual Cycle and Physical Performance

A typical menstrual cycle lasts about 28 days and is divided into four phases: menstrual, follicular, ovulation, and luteal. Each phase brings unique hormonal changes that influence the body’s ability to train and compete.

• Menstrual Phase (Day 1–5): Estrogen and progesterone are at their lowest. Many women may feel fatigued, experience cramps, or have lower motivation. Light training, technical drills, and recovery work may be best during this phase.

• Follicular Phase (Day 6–14): Estrogen rises, leading to improved mood, higher energy, and better muscle recovery. Research shows that women may achieve greater strength and endurance in this phase, making it ideal for intense padel training or competitive matches.

• Ovulation (Around Day 14): Estrogen peaks, boosting reaction time, motivation, and explosive strength. This can be a high-performance window. However, studies suggest a slightly increased risk of ligament injury due to greater joint laxity during ovulation.

• Luteal Phase (Day 15–28): Progesterone levels rise, and women may experience bloating, fatigue, and mood changes. Toward the late luteal phase (premenstrual), energy may dip further. This period is better suited for moderate training intensity, technical refinement, and strategic practice rather than maximum exertion.

Applying This to Padel

Padel requires explosive rallies, sudden sprints, and overhead strokes that demand core stability and strong reaction times. Aligning training intensity with menstrual phases can help maximize performance:

• Best time to play at peak performance: Late follicular to ovulation phase. Players often experience better speed, agility, and endurance here, making it ideal for tournaments and competitive play.

• Best time for lighter sessions: Menstrual and late luteal phases. Focus on recovery, technical drills, and light cardio. Adjusting intensity reduces the risk of fatigue or discomfort.

• Injury prevention: During ovulation, while performance may peak, players should warm up thoroughly and maintain good technique to reduce injury risks.

Practical Tips

1. Track your cycle with apps or journals to align training with your body’s rhythms.

2. Prioritize recovery with adequate sleep, hydration, and iron-rich foods, especially during menstruation.

3. Communicate with coaches/teammates to adjust training load when needed.

4. Be flexible — every woman experiences the cycle differently, so personal experience should guide adjustments.

Conclusion

For most female padel players, the late follicular and ovulation phases provide the best physical conditions for peak performance, while the menstrual and late luteal phases may call for lighter training and recovery focus. By syncing padel practice with the menstrual cycle, women can optimize performance, reduce risk of injury, and make training more sustainable.

References:

• HPRC (2021). Understand Your Menstrual Cycle to Improve Physical Performance. Human Performance Resource Center. Retrieved from: https://www.hprc-online.org/physical-fitness/training-performance/understand-your-menstrual-cycle-improve-physical-performance

• McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., ... & Hicks, K. M. (2020). The effects of the menstrual cycle on exercise performance in eumenorrheic women: a systematic review and meta-analysis. Sports Medicine, 50(10), 1813-1827. https://doi.org/10.1007/s40279-020-01319-3

• Medical News Today (2019). How the menstrual cycle affects exercise. Retrieved from: https://www.medicalnewstoday.com/articles/326364

• Wikström-Frisén, L., Boraxbekk, C. J., & Henriksson-Larsén, K. (2017). Effects on power, strength and lean body mass of menstrual/oral contraceptive cycle based resistance training. Journal of Sports Medicine and Physical Fitness, 57(1-2), 43-52. https://doi.org/10.23736/S0022-4707.16.05848-3