Exercise around ovulation: energy, ligaments, and warming up well
How you may feel around ovulation, what research says about ligament laxity and knee injury risk, and the warm-up habits that protect your joints in every phase.
Eggsports Editorial8 min read
Quick take: Around ovulation, estrogen peaks and many people feel energetic. Studies suggest knee ligaments may be slightly looser at this time, but whether that raises injury risk is uncertain, and the evidence is low quality. There is no need to avoid sport mid-cycle. A thorough neuromuscular warm-up is the most useful habit in every phase.
Mid-cycle has a reputation. Some call it the time you feel unstoppable. Others have heard that ligaments go loose and injuries lurk. As usual with the menstrual cycle, the truth is quieter and more interesting than either story.
This guide covers how you may feel around ovulation, what the research on ligaments and knee injuries actually says, and the warm-up habits that protect your joints whatever day it is.
What happens in your body around ovulation?
"Around the middle" is deliberately vague. In an analysis of more than 600,000 app-tracked cycles, the phase before ovulation varied widely in length, roughly from 10 to 30 days.[9] That variation is why a calendar can only ever offer a rough guess, and why Eggsports does not offer ovulation or fertile-window tools. The cycle phase calculator names a likely phase for planning movement, nothing more.
For movement, the precise day matters far less than how you feel. Think of mid-cycle as a short stretch between the follicular and luteal phases, not a single date to circle.
Do you have more energy around ovulation?
A 2024 meta-analysis found isokinetic strength, measured on a machine that controls speed, tended to be highest around ovulation, although only five studies contributed to that comparison.[7] A larger review of performance across the cycle found the differences between phases trivial, and recommended paying attention to individual responses rather than following general rules.[8]
So, if mid-cycle is when you feel your best, it can be a lovely time for skills, speed, or strength work. If not, train as you would any other week.
Are your ligaments looser around ovulation?
Ligaments respond to hormones, and estrogen peaks just before ovulation. A systematic review linked peak estradiol, the main form of estrogen, with greater laxity, changes in strength, and poorer neuromuscular control.[4] Another meta-analysis found significantly greater knee laxity in the ovulatory phase than in the follicular phase.[1]
The size of that change, though, is tiny. Pooling 19 studies, one review found knee laxity was on average 0.40 mm greater in the ovulatory phase than the follicular phase. Importantly, the phases with more laxity were not the phases with more injuries.[3]
Does ovulation raise your risk of injury?
Women have a higher risk of anterior cruciate ligament (ACL) injuries than men, which is why researchers have looked so closely at hormones.[2] But hormones are only one of several possible factors, and the studies do not agree on which part of the cycle matters. Here is what the main reviews found.
| Review | What it found | Important caveat |
|---|---|---|
| Hewett et al., 2007 | Seven studies all pointed to the first half of the cycle, before ovulation, for more ACL injuries | Only seven studies |
| Herzberg et al., 2017 | Four of five studies found the luteal phase least associated with ACL injuries; laxity was greater at ovulation than in the follicular phase | Overall strength of evidence rated low |
| Somerson et al., 2019 | Lower risk of ACL tears in the luteal phase than in the follicular and ovulatory phases combined; no difference between other phases | Methods varied widely between studies |
| Martínez-Fortuny et al., 2023 | The ovulatory phase was associated with a higher risk of injury | Only eight studies, and no causal link established |
The studies agree on one thing: the evidence is not strong enough to tell anyone to avoid sport at a particular time of the month.[1][4]
The science: The ligament and injury studies in detail
Herzberg and colleagues (2017) included 21 studies with 68,758 participants. Five looked at the menstrual cycle and ACL injury, and 13 at the cycle and ligament laxity. Pooled data from six laxity studies showed significantly increased laxity in the ovulatory phase compared with the follicular phase. The authors judged the overall strength of evidence as low.[1]
Somerson and colleagues (2019) reviewed 28 studies. Across 19 laxity studies with 573 participants, laxity was on average 0.40 mm greater in the ovulatory phase and 0.21 mm greater in the luteal phase than in the follicular phase. Across nine studies of ACL tears with 2,519 participants, the relative risk of a tear was lower in the luteal phase than in the follicular and ovulatory phases combined. The authors concluded that higher injury risk did not appear to coincide with periods of increased laxity.[3]
Hewett and colleagues (2007) found that the seven studies meeting their criteria favored the preovulatory phase for more ACL injuries, and noted a three- to six-fold difference in ACL injury incidence between women and men.[2]
What warm-up protects your knees?
This is the most encouraging part of the story. A summary of eight meta-analyses found that injury prevention training reduced all ACL injuries by about 50% in athletes overall, and non-contact ACL injuries in female athletes by about 67%.[5] In a trial with 1,892 female footballers aged 13 to 17, a structured warm-up lowered the risk of injuries overall, overuse injuries, and severe injuries across a season.[6]
A simple 10 to 15 minute version, before running, jumping, or field and court sports:
| Part | Examples | What it trains |
|---|---|---|
| Raise your pulse | Easy jog, skips, side shuffles, gentle direction changes | Warmth and coordination |
| Strength | Bodyweight squats, lunges, glute bridges, slow hamstring lowers | Control around the hips and knees |
| Balance | Single-leg stands, single-leg reaches, standing on one leg while passing a ball | Stability and body awareness |
| Landing | Small jumps landing softly, knees in line with toes, hips back | Safer landings |
| Cutting | Gradually faster changes of direction | Control at speed |
Two cues carry most of the value: land softly, and keep your knees tracking over your toes rather than collapsing inward.
What about mid-cycle pain?
Ovulation pain often feels like a dull ache or sudden sharp twinges, usually on one side, and can switch sides from month to month. Some people also notice a little spotting or discharge.[10]
On those days, there is no need to stop moving if you feel fine. A walk, gentle yoga, or easy cycling may feel better than intense core work or jumping. A warm bath can help too.
Ask for an urgent appointment if tummy pain is severe and painkillers have not helped, if it keeps coming back, or if you think you may be pregnant. Other conditions, such as endometriosis or ovarian cysts, can cause similar pain.[10] For more on pain that is not normal, see exercise for period pain.
How should you plan training around mid-cycle?
| What may change | What the research says | What to do |
|---|---|---|
| Energy and mood | Many feel good; differences in performance are small | Enjoy it, without pressure to set records |
| Strength | Some types may peak around now; evidence is mixed | Train as planned, progress gradually |
| Ligament laxity | Slightly greater, by fractions of a millimeter | Warm up well and focus on landing control |
| Injury risk | Unclear, low-certainty evidence | No need to avoid sport; use a neuromuscular warm-up |
| Mid-cycle pain | Common, usually brief and one-sided | Gentle movement or rest; seek advice if severe |
If you are unsure how hard to go today, the energy calculator gives a suggestion based on how you slept and feel.
What comes next is the luteal phase, when your body runs a little warmer and effort can feel heavier. Read about luteal phase energy, or step back to the full guide to cycle syncing.
Frequently asked questions
Should I avoid high-impact sport around ovulation?
No. The research linking cycle phase to injury is low certainty and does not support sitting out. A good neuromuscular warm-up and gradual progression are the habits with the strongest evidence for protecting your knees.
Is it normal to spot a little blood mid-cycle?
Some people notice light spotting or discharge around ovulation. Bleeding between periods can also have other causes, so mention it to a doctor, especially if it is new, heavy, or keeps happening.
Does hormonal contraception change any of this?
Hormonal contraception changes the natural rise and fall of hormones, so the mid-cycle pattern described here may not apply to you. Whatever you use, the same warm-up and listening habits still help. Questions about contraception itself are best taken to a doctor or nurse.
Do I need to change my strength training around ovulation?
Not unless something feels off. Keep good technique, control the lowering part of each lift, and progress gradually as you would in any week. If a joint feels unstable or painful, stop and get it checked.
Why doesn't Eggsports offer an ovulation calculator?
Because Eggsports is a movement companion, not a fertility or contraception product. Ovulation timing varies from cycle to cycle, and a calendar estimate could be mistaken for fertility guidance. The cycle phase calculator gives a rough phase for planning movement only.
Sources
- Herzberg SD, Motu'apuaka ML, Lambert W, Fu R, Brady J, Guise JM (2017). The Effect of Menstrual Cycle and Contraceptives on ACL Injuries and Laxity: A Systematic Review and Meta-analysis. Orthopaedic Journal of Sports Medicine. doi:10.1177/2325967117718781
- Hewett TE, Zazulak BT, Myer GD (2007). Effects of the Menstrual Cycle on Anterior Cruciate Ligament Injury Risk: A Systematic Review. The American Journal of Sports Medicine. doi:10.1177/0363546506295699
- Somerson JS, Isby IJ, Hagen MS, Kweon CY, Gee AO (2019). The Menstrual Cycle May Affect Anterior Knee Laxity and the Rate of Anterior Cruciate Ligament Rupture: A Systematic Review and Meta-Analysis. JBJS Reviews. doi:10.2106/JBJS.RVW.18.00198
- Martínez-Fortuny N, Alonso-Calvete A, Da Cuña-Carrera I, Abalo-Núñez R (2023). Menstrual Cycle and Sport Injuries: A Systematic Review. International Journal of Environmental Research and Public Health. doi:10.3390/ijerph20043264
- Webster KE, Hewett TE (2018). Meta-analysis of meta-analyses of anterior cruciate ligament injury reduction training programs. Journal of Orthopaedic Research. doi:10.1002/jor.24043
- Soligard T, Myklebust G, Steffen K, Holme I, Silvers H, Bizzini M, Junge A, Dvorak J, Bahr R, Andersen TE (2008). Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. BMJ. doi:10.1136/bmj.a2469
- Niering M, Wolf-Belala N, Seifert J, Tovar O, Coldewey J, Kuranda J, Muehlbauer T (2024). The Influence of Menstrual Cycle Phases on Maximal Strength Performance in Healthy Female Adults: A Systematic Review with Meta-Analysis. Sports. doi:10.3390/sports12010031
- McNulty KL, Elliott-Sale KJ, Dolan E, Swinton PA, Ansdell P, Goodall S, Thomas K, Hicks KM (2020). The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports Medicine. doi:10.1007/s40279-020-01319-3
- Bull JR, Rowland SP, Scherwitzl EB, Scherwitzl R, Danielsson KG, Harper J (2019). Real-world menstrual cycle characteristics of more than 600,000 menstrual cycles. npj Digital Medicine. doi:10.1038/s41746-019-0152-7
- NHS (2026). Ovulation pain. NHS website (nhs.uk). www.nhs.uk/conditions/ovulation-pain/
Wellness information, not medical advice. Read our editorial policy.
Keep reading
Luteal phase energy: why workouts can feel harder before your period
Why the luteal phase can bring a warmer body, a higher heart rate, harder-feeling workouts, and cravings, and how to train and recover kindly through it.
Exercise for period pain: what helps cramps, and when to see a doctor
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HRV and your cycle: how heart rate variability shifts across the month
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