Exercise & Endometriosis: Tips for staying active whilst managing pain

Endometriosis is a chronic condition that affects 1 in 10 women globally, yet it remains one of the most frequently undiagnosed gynaecological disorders.

With most women reporting 7.5 years before receiving diagnosis, living with endometriosis can be a challenge to complete regular daily tasks. Symptoms such as heavy painful periods, pain around ovulation, fatigue, pain with intercourse are the most common signs to look out for. Endometriosis is often due to the growth of endometrial tissue outside of the uterus around the bladder bowel and other organs. 

For those with these symptoms can often feel a little overwhelming, but staying active under the guidance of a pelvic health physiotherapist is an effective way to alleviate pain, boost mental health, and help those to regain control of the condition. At Pure Sports Medicine, we understand how crucial a tailored approach to exercise and care is for managing endometriosis, and we’re here to guide you every step of the way. 

The importance of physical activity #

Physical activity has emerged as a healthy tool for managing endometriosis symptoms. From reducing inflammation, improving circulation, and alleviating pain, all without exacerbating symptoms, regular exercise, such as walking, swimming, or cycling can be an early way help women to improve their physical health while managing their symptoms. 

Research has consistently shown the benefits of exercise for endometriosis: 

• Pain Reduction: Women who exercise regularly report reduced pain intensity, including reduced menstrual discomfort. 
• Improved Wellbeing: Exercise promotes better mood, lowered stress levels, and reduced anxiety, all of which can positively affect pain management. 
• Social Benefits: Group activities or community-based sports encourage connection and reduce the isolation often associated with chronic illness. 

Tips for staying active #

These tips will guide you through the various challenges and decisions you may face, offering practical advice and emotional support to keep you motivated as you navigate your endometriosis journey. 

1. Choose activities you enjoy #

Low-impact exercises, such as yoga and Pilates and be particularly effective for managing pelvic pain symptoms. Our team will help to guide you in this journey to advise if this is the best strategy for you. Our aim is to enable women to feel more in control of their condition, giving them the strategies to self-manage long term.

Additionally, physical activity, whether aerobic or strength-based plays a vital role in reducing these challenges. Research shows that regular exercise can lower pain intensity, enhance overall wellbeing, and decrease the need for pain medications. Exercise has a positive impact on by reducing stress, anxiety, and depression, higher rates of which are reported in patients with endometriosis and pelvic pain.

2. Create a flexible routine #

Building a flexible schedule around your energy and pain patterns be key for managing your endometriosis symptoms to ensure long-term viability.

The best exercise is ultimately the one you’ll stick with, so start with something you genuinely like, or are interested in. For those with endometriosis, Aisling’s advice would be to begin with breath work, yoga/​Pilates and some gentle non-impact cardio for 10 – 15 minutes. Assess how the body responds and build from there.

3. Join a community group #

Exercising with others and joining a group can provide motivation and foster a sense of belonging. Sharing experiences and fostering solidarity can also help to reduce feelings of isolation often associated with this invisible illness. For example, Endometriosis UK offers guidance and support groups to help with this. 

4. Nutrition and Lifestyle #

Enhancing overall wellbeing and effectively managing endometriosis symptoms hinges greatly on prioritising nutrition. Embracing an anti-inflammatory diet, rich in fruits, vegetables, whole grains, and omega‑3 fatty acids have all been found to help alleviate symptoms; while steering clear of triggers such as caffeine and alcohol can play a key role in mitigating existing symptoms.

While bloating and cramping are also a common symptom of endometriosis, continuously drink from 5 – 6 glasses of water to reduce the risk of dehydration. Establishing a consistent sleep routine, creating a positive sleep environment, and practicing relaxation techniques before bedtime also ensure provide needed rest.

5. A Multidisciplinary Approach #

Living with endometriosis can feel overwhelming, but you don’t have to face it alone. With the right support and a tailored exercise plan, it’s possible to manage symptoms and improve your overall wellbeing. 

At Pure Sports Medicine, we’re here to provide expert guidance, personalised care, and an understanding and friendly team. That’s why we offer a comprehensive range of services tailored to your needs, including physiotherapy to address pain and improve mobility, Pilates and strength and conditioning training to build core strength, Sports and Exercise Medicine, as well as individualised plans to help you stay active and empowered.