Advice for training with endometriosis

Endometriosis affects one in 10 women during their reproductive years. 

According to Tracey Haas, family physician and interim executive director of the Endometriosis Foundation of America (EndoFound), exercise offers many benefits for those suffering with the debilitating condition.

She also acknowledges that proper fitting period products are a must-have for all women, especially athletes.

“Many women have anxiety about access to menstrual hygiene products while training – so it’s important to have a stocked facility near by the training center,” Haas says.

“Many women do not feel comfortable using bulky products, like large pads, while doing intense exercise.

"We are lucky that products like period underwear are widely available and can be doubled up with tampons or menstrual cups – whatever you are comfortable using.”

Stevie Kremer - a world-class professional mountain runner and team captain for EndoStrong, the New York City Marathon runners for EndoFound - also emphasizes how crucial it is to understand that each woman is unique.

“Every woman’s body is different and there is no manual on how to train and deal with the not-so-fun side effects of being a woman, like menstrual cramps,” Kremer says. 

“As an athlete, I feel it’s important to know your cycle, and while some athletes are able to keep a consistent cycle, others may not be able to.

"While cycles vary, cramps also differ for all women. Personally, I have found exercise to be the number one reducer of cramps.

"The initial steps of a run are not comfortable - but as soon as I get into the rhythm of my running, the cramps disappear.”

Here are five pieces of advice coaches can share with their players who suffer with endometriosis, to help them score relief from pain and get back in the game.

Stay Active, Strong And Flexible

“This can improve circulation throughout the body, while also keeping the mind from being overly focused on pain – which can otherwise be debilitating for women with endo,” Haas says.

 

"There is no manual on how to train and deal with the effects of menstrual cramps..."

“Each woman is different – and the exercises they prefer is different. My best advice is to maintain your best fitness level throughout the month, and during the tougher days of endo, take it easy at first and build on your exercise slowly.

"Some days, just lying in bed and doing deep breathing - which can relax the pelvic floor - may help get you to the next step.”

Haas also recommends taking a hot shower and doing some light stretching, yoga or Pilates moves to warm up. 

“Once you’re warmed up, and if you’re able to push a bit more, go for a light walk for 15 minutes – then decide if heavier training is possible that day or not,” Haas says.

“Some may not be able to tolerate the jarring motion of running – but can ride a bike, lift weights or row. This is highly variable for each person.”

 

Keep Tabs On Your Cycle

“There are several apps that can help people track their cycle and symptoms, but it can be as simple as keeping a table-top calendar - anything that allows you to plan for the days that historically can be rough,” Haas says.

“It is not just tracking pain, but flow, irritability, bowel symptoms, fatigue; these apps can also help track dietary changes – what helped, what didn’t – so over time you can learn about yourself, track what is working and maximize it.”