Do You Know Your Cycle? Cycle Tracking for Beginners

Do you know your Menstrual Cycle?

Understanding your cycle isn’t just about knowing when your period will come—it’s a window into your overall health. Cycle tracking is a method of following the different phases of your menstrual cycle to better understand your body. Tracking your cycle can be helpful if you’re trying to get pregnant, prevent pregnancy, or simply want to feel more in tune with your hormones, moods, and monthly rhythms.

The menstrual cycle is often called the fifth vital sign for women. Changes in your cycle (such as pain, bleeding changes, or cycle length) can give valuable insight into how your body is functioning, such as hormone health, thyroid function, stress, and nutrition.

The Four Phases of the Menstrual Cycle

The average menstrual cycle is about 28 days, but can range anywhere from 21 to 40 days. There are four phases:

1. Menstrual Phase (Days 1–7)

• First day of bleeding = Day 1 of your cycle

• Lasts about 3–7 days

• The uterine lining sheds, leading to bleeding

2. Follicular Phase (Days 1–13)

• This phase overlaps with the menstrual phase and continues until ovulation

• Follicle-stimulating hormone (FSH) and estrogen rise

• The uterine wall thickens, and follicles develop on the ovaries

3. Ovulation Phase (Around Days 14–16)

• A mature egg is released into the fallopian tube

• Signs of ovulation include:

  • Cervical mucus becoming clear and stretchy (like egg whites)

  • A slight rise in basal body temperature

• If you’re trying to conceive, this is the best time for intercourse

4. Luteal Phase (Post-Ovulation until Bleeding Begins)

• If fertilization occurs, the egg implants in the uterine lining

• If not, hormone levels drop and the cycle starts over

Are you noticing changes in your cycle, such as heavy bleeding, spotting, or irregular timing? Understanding what’s “normal” for a period can be tricky, and it’s a question we hear often from clients at our PT clinic. If you want to dive deeper, check out our blog, What is a Normal Period, Really?.

What is Natural Family Planning (NFP)?

Natural Family Planning (sometimes called Fertility Awareness Methods) uses cycle tracking to either achieve or avoid pregnancy. It involves watching for fertile signs like cervical mucus and basal body temperature that indicate ovulation. Many different methods of NFP can be utilized, depending on what aligns best for you and your goals.

Different methods of NFP track different signs, including:

• Billings Method: Focuses on changes in cervical mucus (sensation and description of mucus).

• Creighton Method: Uses a standardized chart for cervical mucus.

• TwoDay Method: Tracks cervical mucus daily.

• Standard Days Method: Uses a fixed fertile window (Can use CycleBeads to track days of menstrual cycle).

• Sympto-Thermal Method: Tracks cervical mucus, basal body temperature, ± cervical changes.

• Justisse Method: Uses basal body temperature ± mucus (learn more about the Justisse Method here).

• Marquette Method: Tracks cervical mucus and urinary metabolite hormone levels (uses ClearBlue Easy daily to assess estradiol and luteinizing hormone (LH)).

• FEMM (Fertility Education & Medical Management): Tracks cervical mucus and urinary metabolite hormone levels (uses urinary test strips to assess luteinizing hormone (LH)).

If there is a specific method of NFP that you are interested in, you can ask your doctor if they are trained or find a provider who is trained in that method. There are often both online and in-person courses offered.

Where Pelvic Floor Physical Therapy Fits In

By now, you might be wondering: What does pelvic floor PT have to do with my menstrual cycle?

The answer? Quite a lot!

• Cycle Awareness and physical therapy. Tracking your cycle can help you (and your pelvic floor therapist) notice patterns in your symptoms. Many people find that bloating, cramping, pelvic heaviness, or even back pain feel different depending on the phase of their cycle. Knowing this makes it easier to tailor your therapy and self-care.

• Hormone health and the pelvic floor. Estrogen and other hormones affect muscle tone, tissue health, and even bladder function. That’s why some pelvic symptoms, such as leakage, urgency, or pelvic pain, may show up or feel worse at certain times of the month. Your pelvic floor therapist can help you connect these dots and find strategies for relief.

• A whole-body approach. Because your menstrual cycle reflects overall health, pelvic floor PT is a natural complement. It supports not just your pelvic muscles, but also your hormonal balance, digestion, and emotional well-being.

About Pelvic Health & Wellness

Pelvic Health & Wellness was built with you in mind. We practice whole-person, individualized pelvic floor physical therapy in a caring and safe environment. Our physical therapists specialize in treating pelvic health concerns such as pelvic floor dysfunction, bowel and gut health, pelvic pain, pelvic organ prolapse, constipation, incontinence, fertility, and various pregnancy and postpartum-related conditions.

We understand that being ready to talk about and address your pelvic floor wellness concerns comes from a place of strength. We are here to support and encourage you on your journey back to health so you can return to doing what you love! If you are ready to take the first step in reclaiming your pelvic health and wellness, don't hesitate to get in touch with us today.