As a woman who’s pretty comfortable with stepping into middle age, I’ve found myself having increasingly more conversations about the joys and woes of menopause. I’ve recently had lots of discussions on the topic with many 40+ skaters, during casual skate sessions [there's not a month that goes by where it's not touched upon by at least one woman!], and many more within my osteopathic practice. Menopause is clearly a red hot topic at this stage of life, and so the question is, how are we impacted as skaters?
So, let’s talk about it!
I’ve heard stories that cover the full spectrum—from comfortably breezing through it quietly, to having a largely wildly disruptive experience—and everything in between! So it got me thinking: as a community of female roller skaters moving towards middle age, what can we expect from menopause? And more importantly, can roller skating help us to navigate our way through this potentially intense and transformative time—in ways that feel empowering, instead of overwhelming?
Let’s go there!
Menopause isn’t just hot flashes and mood swings [although those are very real symptoms!]. It can also give rise to a profound reset that reshapes your body, hormonal landscape, mind, and emotions—as well as your sense of liberation!
Many peri-menopausal women can face symptoms like:
➡️ The foggy brain [that leaves you not knowing whether you’re coming or going!].
➡️ Sleep that’s more elusive than a perfect sit spin
➡️ Joints that creak like unlubricated bearings!
➡️ Emotions that swing from amazing self-empowered highs, to complete and utter lows laced with uncertainty.
➡️ Anxiety levels that at times, go through the roof!
➡️ Not to mention the infamous hot flashes.
Yet, despite the disruptive nature of the symptoms, this phase of life can also become the start of a complete rebirth—a chance to redefine self-empowerment and liberation on your terms. And as for roller skating? Well, It can be the perfect ally.
Let's look at why this might be the case.
Why Skating Is a Menopause Game-Changer?
1. Joint-Friendly Activity
Unlike pounding the pavement through a run, skating is a low-impact but high-reward activity. It cushions your joints while building bone density, balance, and cardiovascular health—this is critical for women who are 40+ as our muscle and bone strength begins to decline [If we’re not pro-active in maintaining there health!]. So skate regularly to help improve the health and function of your hips, knees, and lower [they'll thank you in the long term].
2. Mood Magic
When unruly hormones hijack your emotions, the feel good hormones [endorphins] multiply with a force when we skate and catch a vibe—just think of them as your reset button. And so, Jam skating can easily deliver a triple threat:
✅ The rhythmic flow generates the high we get from those good good tunes, and the joy of losing yourself to your skate flow
✅ The sense of achievement as we nail new skate moves [the feeling is priceless—if you know, then you know!]
✅ The frequent belly jokes and camaraderie when skating with your skate fam, and the buoyant sharing of stories with your skate sisters—
not to mention the sense of support we so often feel. In these powerful moments, stress hasn't got a chance.
3. Core Strength = Life Strength
Menopause can make you feel unsteady—both physically and emotionally. Skating can help rebuild both, firing up your core, legs, and stabilising muscles while shifting your focus in ways that squash the mental heaviness and noise. Translation: Skating is a form of meditation in motion.
4. Creativity & Connection
We already know that roller skating isn’t just a form of exercise—it’s mindset and lifestyle in itself. Whether you're mapping out moves and vibing in your kitchen, or going fully in at a skate party, skating shifts our focus in ways that can bring on a sense of total presence and real 'felt' freedom. And finding your skate people? That is often a medicine in itself.
Skating Smarter [To Maximise The Benefits]
Honour Your Energy
Some days, you’ll smash it with a straight 3 hour jam or street skate. On other days, a 10 minute effort in your kitchen is victory. Both count.
Eat & Drink Like You Love Yourself:
✅ Leafy greens & colorful veggies are nice lil hormone helpers
✅ Omega-3s like flax, walnuts, and salmon are good for joint health and mood enhancement
✅ Supplements like vitamin D, magnesium, and calcium are a great support to your musculoskeletal system—just check with your GP first.
✅ Hydration can help regulate your system minimise brain fog, and improve your function overall. Ayurvedic herbal teas can be a great support [like cinnamon: for abdominal bloating, Saffron: to activate melatonin [a sleep hormone], and ashwatanga: to counter the eostrogen-blocking effects of cortisol, and so potentially helping with stress, anxiety, memory and thinking speed]. It's as easy as throwing some herbs into a flask, and continuing on your merry way!
Strength Train [No Gym Membership Required]:
Pair skating with:
✅ Resistance bands for glute and arms [unless you're all about the groundwork on skates, so get low]
✅ Bodyweight exercises, like squats, lunges [or get into your deep dip and toe grapvines]
✅ Core work is a must to maintain good abdominal integrity and tone and to help combat the effects of middle age spread. So crack on with those sit-ups and planks [or get into those extended leg raises using your skates on, before and after your skate sesh].
Muscle loss? Nah, not on our watch!
Rest Like a Pro:
✅ Post-skate stretches are a so, so good for good physical recovery and restoring physical balance [your future self will high-five you for that one healthful move alone].
✅ Evening wind-downs [or mid-afternoon power naps] are a must, so run yourself a nice hot Epsom salt or magnesium bath [and hold back on the midnight scrolls on socials]. It's time to rest, recuperate and detox.
Process your emotions. Ever had a meltdown and cried while skating? Believe me, I've seen it more than once. But hey, there's no judgment. It's all love. You're among people who love and care about you. Just take a moment to express how you feel in the moment. Honour and embrace the support that's on offer [often in the form of open ears, hearts and arms!]. Receive it.
The Emotional Side: Skating Is A Bonified Therapy!
Menopause is known to stir up a whole array of suppressed and repressed feelings, like grief, anger and frustration. In my osteopathic practice, I've supported women through all manner of emotions triggered by menopause. It can be confusing when these feelings 'suddenly pop up', but think of it like this—going through peri-menopause is akin to experiencing mini tremors of an earthquake! They can spring up on you and pull the rug from beneath your feet [albeit temporarily]. In these moments, all kinds of unresolved stress and trauma can resurface! And this can be highly disruptive. It can turn life as you know it on its head. But here's the thing, in so doing, it forces you to finally STOP, and address those deep, buried issues. If you've experienced some level of trauma, but never taken steps to talk them through and process them—now's a good time!
As you begin to finally prioritise and work through your issues, you'll effectively begin the process of not only getting your life back on track but also embracing the opportunity to develop and grow in the most unexpected and fruitful ways. Essentially, you're beginning the process of becoming your best self—more [deeply and truly] joyful than ever before.
Hat's a reward in itself!
Menopause might feel isolating at times, but you should also bear in mind that the skate community isn’t going anywhere. We’re here—supporting you, rooting for you, smiling broadly, and rolling through the bumps of this particular chapter alongside you.
If you've already done the [internal] work, then well done! As women, many of us will likely need to process much of the effects of relentless 'multi-tasking' through the decades [often with little or insufficient support in the process]. For this, I have to salute you [such is the life of a warrioress].
Remember this: You’re not broken. You’re evolving through your next chapter [and there's plenty to look forward to as you move through].
Kelly
Cranial Osteopath | Wellbeing Coach | Roller Skate Instructor
Please do share your thoughts and insights in the comments below.
