What is Endometriosis?
Endometriosis is a chronic health condition where endometrial-like tissue grows outside of the uterine cavity. This tissue continues to act like endometrial tissue where it bleeds and breakdowns each cycle causing scar tissue. It is estimated that 1 in 10 Australians are living with endometriosis. However unfortunately as endometriosis can only be diagnosed with laparoscopic surgery and the taboo nature of women’s health which discourages the disclosure of symptoms it currently takes around 8-10 years for diagnosis. There is no cure for endometriosis therefore treatment focuses on managing the symptoms which include:
· Painful periods
· Heavy bleeding during periods and spotting between cycles
· Pain – during menstruation, defecation, sex, and the ovulatory window.
· Fatigue
· Gastrointestinal issues – constipation and chronic inflammation
· Infertility
· Symptoms vary from person to person and do not correlate with the stage of endometriosis.
How Does Exercise Help?
Exercise can have many valuable benefits for those with endometriosis in reducing the severity of symptoms. Exercise helps reduce oestrogen levels which fuel the endometrial tissue and increases anti-inflammatory and antioxidant markers in the body. Gradual exposure to exercise helps to reduce pain intensity and increase tolerance to activity. Pain and discomfort experienced with endometriosis cause guarding mechanisms where the body braces itself in response to pain. This can result in bracing and tightness around the pelvic floor, abdominal wall, hip flexors and the anterior line of your body. Stretching and relaxation exercises can help reduce these guarding postures. Exercise can also help manage weight, improve sleep quality, emotional well-being, fitness, and muscular strength.
What Type of Exercise is Best for Endometriosis?
Gradual exposure to exercise is needed to avoid flare-ups and improve exercise tolerance. Starting with low-intensity and low-impact exercises such as gentle stretching, breathwork, walking, and swimming are good places to start. Adding in gradual strengthening exercises for muscles around the pelvis and back such as the glutes are also of benefit to help support the area and balance out the bracing and tightness of anterior core muscles. To maintain health, individuals with endometriosis to build up to 150 minutes per week of moderate-intensity activity and resistance training 2 times per week on non-consecutive days. Higher impact activities such as running, jumping or heavy weightlifting where you must bear down are not recommended when in a pain flare-up or when starting exercise as they can aggravate symptoms.
How Can Prescribe Help?
Following generic exercise guidelines and starting to exercise can cause adverse effects such as increasing fatigue and frequency of flare-ups. Our Accredited Exercise Physiologists can tailor a program that is individualised for your cycles of pain and works towards achieving your goals.
Want to book in for Exercise Physiology Wollongong, head on over to our online bookings CLICK HERE
Tel. (02) 4259 0384 126 Church St, Wollongong, NSW, 2500
14 Churchill Ave, Warrawong, Entry Via Mowbray Lane
Post Created By Emma - Accredited Exercise Physiologist.
Prescribe Exercise are your local exercise physiology specialists. We provide exercise rehabilitation to assist manage and prevent injury and chronic disease in the Wollongong and Illawarra area. Our programs will assist to achieve personal excellence, we do this by taking the time to educate and empower you with the highest quality care and exercise best practice available. We genuinely care for our clients and want to make a difference in your life, we will help you to get better and stay better so that you can regain control of your health once again.
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