Muscle pain

[Mumsycle]

I’m in very late perimenopause and trying to fit in some exercise. The problem is that whatever I do leads to endless muscle pain. I’m doing one Pilates session a week and don’t fully recover between sessions, which leads to more pain and more fatigue.

i’ve just started seeing a physio who agrees that my muscles are incredibly tight. There could be a mechanical reason for part of it and we’re looking into it. Wouldn’t explain the all over body pain though.

Have you experienced muscle soreness/lack of recovery after even mild exercise? Anything I can do to make it better?

Perhaps if you think it’s perimenopause consider hrt. Give it time to work. My back hurts less and I sleep better and I have more energy plus no hot flushes waking me up through the night. Highly recommend if you are able to take it.

Pilates isn't always the best form of exercise if your muscles are tight.

I had endless trouble with yoga and pilates with very tense muscles, I was much better with more dynamic movement in a smaller range of motion.

You can't really strengthen or stretch very tight muscles (I tried!). Something dynamic within you pain free range would be better.

If every week you're not recovering then it's not working for you and maybe try something else and come back to pilates later? Remedial massage is also good.

Oh and magnesium glycinate

Have you tried swimming? Worth a try.

My pool costs £30 a month so if I swim 3 times a week it effectively costs £2.30 per visit and if I swim four times a week it’s only £1.75. Add £50 for a new swimsuit per year. It’s a really cheap way to get fit and all shapes and sizes and speeds go to the Lane Swimming sessions.

I am 50 and I now class myself as a moderately good swimmer. I go for 45 mins three or four days a week - it makes a massive, massive difference to my aching muscles (I have also been peri for a few years).

I do really swim though not just float! I do a mixture of strokes (very important for maximum benefit) so I usually end up doing 56-60 lengths, made up of crawl, breaststroke, kicking on my back and front (I take a float), and a few half lengths of walking if I’m feeling very tired. I do let myself have short breaks to catch my breath.

After I swim, my muscles are very “liquid” so whilst I’m waiting for my hair conditioner to soak in in the shower cubicle, I do standing-up stretches to stretch out my shoulders, my hamstrings, back, glutes.

After six months of this - after a swim when I do a forward bend I can now get my hands almost flat on the floor which I haven’t been able to do since I was 35!

While I’m changing - waiting for the body lotion to sink in - I do squats.

And then whilst I’m brushing and drying my hair , then I do single-leg bends and a wall sit (which happens to work well in my gym’s layout).

I do also try to walk for 30 mins a day or cycle for 30 mins (stationery bike at home), especially on days I don’t have time to swim.

I would try this for several months and see if there is a benefit.

I should have mentioned that for me swimming is almost pain free. Afterwards - if I’ve done a big swim (sometimes I do an hour and push myself to do over 70 lengths) then I’ll “feel it” afterwards but normal post exercise pain.

I will say it does makes rather tired. But better that than in pain.

Following as I have found joint pain after exercise.

Fine with yoga and running once a week but strength training (which I'm trying to add to improve long-term bone density) often leaves me feeling sore and struggling with daily tasks. I find the exercises themselves fairly easy and have not increased the weight in over a year.

I haven't tried Pilates.

I am on HRT and also take Magnesium (recommended elsewhere here).