Surviving PMS & Periods in the Air: A Mini Potato Guide for Aerialists
Because elegance is overrated when you're bloated, bleeding, and barely hanging on. If you've ever found yourself clinging to a hoop while your uterus stages a full-blown protest, this one's for you. Let’s talk about how to train smart, stay safe, and show yourself some compassion during your luteal and menstrual phases.
The Science Bit (We Promise It’s Quick)
During your luteal and menstrual phases, your hormones do a little dance—and not the good kind:
Progesterone and estrogen drop
Inflammation rises
Pain sensitivity increases
Coordination and strength can dip
Your nervous system is more reactive, joints can feel looser, and recovery slows down. If everything feels harder, heavier, or just... off—it's not in your head. It’s your cycle.
Why Aerialists Should Be Extra Cautious
As aerialists, we’re already defying gravity. Add hormonal shifts, and your usual tricks can suddenly feel unpredictable. Here's why you should consider adjusting your training:
Grip strength may decrease due to hormonal impact on neuromuscular function.
Joint stability can be compromised, especially in the hips, lower back, and shoulders.
Fatigue hits faster, affecting endurance and form.
Bloating and cramps can affect spinal positioning and core engagement.
You’re not weaker—you’re cycling. And honoring that cycle is not just smart, it’s necessary for injury prevention and long-term progress.
Your Mini Potato Guide to Training with Grace
1. Ease off the hero complex
This isn’t the time to muscle through fatigue or force big skills. Modify, adapt, or simply show up to move.
2. Choose technique over tricks
Use this week to refine transitions, polish lines, and revisit basics with intention.
3. Respect joint laxity
Hormonal changes can increase joint mobility—great for flexibility, but risky without control. Prioritize stability and slow eccentrics.
4. Watch your grip
Notice your grip failing early? That's cycle-related. Avoid prolonged hangs or max effort without proper activation.
5. Don’t push through pain
Training through cramps or back pain isn’t heroic—it’s a shortcut to injury. Switch to floor-based drills or take a rest day.
6. Keep warm
Your core temperature is slightly lower during your period. Layer up during warm-ups and cooldowns to stay supple and comfortable.
7. Keep it low and slow
Stay closer to the ground. Think hoop low rig, silks wrapped, or grounded mobility flow.
8. Rest = Progress
Taking 1–3 days off won’t erase your progress—it might actually help you come back stronger.
Final Thoughts
Training through your cycle doesn’t mean pushing through pain or pretending nothing’s different. It means listening, adapting, and respecting your body’s natural rhythm. Whether you're flowing on the hoop or curled up with a heat pack and Netflix—you’re still an aerialist. Still strong. Still magic. Potato or not. 🥔
Want to learn more about training in sync with your cycle? Comment below or reach out for personalised coaching that meets you where you are—on and off your period.
