Can you train and compete with Endometriosis?
Simple answer; yes. If you’re gunning for a sporting career, competing as a hobby or want to stay fit, it’s not game over if you’re diagnosed with endo.
F*$ck Endo! A silent yet incredibly painful disease that can strip people of their sporting dreams. I discuss post-diagnosis what it means to train and compete with Endometriosis because life doesn’t end here.
I spent over a decade chasing my dream of being an Olympic swimmer in my teen years. What I didn’t know and would take twenty years to diagnose, was that I had Endometriosis. Dreams cut short, I struggled to understand why my body kept failing me when I needed her most. Not one to just stop moving I pushed through the pain for the next twenty years until I was finally given answers.
The first thing I asked my specialist after surgery was, ‘Can I still train in fighting sports?’
He replied, ‘Why the hell not! This shouldn’t stop you from doing anything you want to do.’
Words that I have not forgotten two years on as I undertake my first competition in Brazilian Jiu Jitsu in three weeks time (Master 2 (+36yrs), I’m no spring chicken anymore). You might be thinking why I would even think to attempt this and don’t get me wrong, for some sports are of no interest. However, for me, they are a way of life. I absolutely and undeniably love sport. I need to move, keep my mind on a goal and put myself into some insanely challenging positions.
Now couple this desire to train and compete with Endometriosis and you can have a shit show on your hands. Some weeks I feel great but others can feel like the world is dragging me to the bottom of the ocean when my body faces that inevitable fight from within. Since my surgery (Advanced Laparoscopic) two years ago my life has drastically improved and having the Endo removed has allowed me to begin life again. There are no doubt ups and downs but I can train with significantly reduced pain levels and management of my symptoms is generally under control.
This post is for anyone who wants to compete and train in sports with Endometriosis. Sport is not for everyone and that is totally okay. My issue is the countless Endo advocates saying all you can do is pilates, yoga or some other gentle exercise once diagnosed. These sorts of posts drive me insane because they simply are not true and spreading false information. If that is what you want to do, go for it. That’s great but don’t tell others they cannot compete or train in sports because you don’t believe it’s possible.
That said, if you are an athlete or simply love your fitness and want to do more extreme sports that get your cardio racing, below I discuss the benefits of training with Endometriosis, what sports to avoid (if any), athletes changing the game and advice to get you motivated.
What are the benefits of training with Endometriosis?
#1 Reduce inflammation in the body (aka relieve the pain)
It has been scientifically proven that exercise causes an increase in the anti-inflammatory and antioxidant markers within the body. By doing so, it helps to alleviate the pain of endometriosis which was documented in a 2017 study in The Journal of Physical Therapy Science. Science doesn't lie. It’s a proven fact; exercise helps to reduce pain caused by endometriosis.
#2 Relax those tight muscles & strengthen pelvic floor
Most endo warriors face the dreaded constipation nightmares, agonising pelvic pain and general all over lower body aches. The constant tension in these areas causes the muscles to become tight and contract, which overtime becomes rock hard. Specific exercises, such as stretching, physio guided plans and activities like yoga help to lengthen, relax and overtime strengthen these muscles with the added benefit of some bowel release. Hallelujah!
If you are struggling with your hip, stomach and pelvis area there are some great physios who specialise in endometriosis treatment plans. Ask your GP or specialist who will be able to recommend someone in your area.
#4 Release endorphins & get energised (‘I feel good, I knew that I would’)
Endometriosis can make you extremely tired due to factors such as constant pain, lack of sleep and depression. Exercising can help depending on your situation because it increases the blood flow, which provides more energy to help you feel good.
#5 Get a good night’s sleep
Sleeping can be a nightmare when your insides feel like they are on fire and wrapped in barbed wire. You lay there in agony with your mind turning over all the dark negative thoughts thinking what is this pure evil. Exercise tends to help because as we mentioned earlier, it improves mood and lowers pain levels, which means you have a better chance sleeping.
What sports should I avoid?
There are no hard or fast rules of sports you should avoid. Just because you have endometriosis does not mean you are instantly cut off from entering certain arenas. Only you decide what you can and cannot do. If unsure, speak to a medical professional for advice.
For example I love to train and compete in Brazilian Jiu Jitsu. Currently I can go hard three weeks of the month on the mats. When my period arrives I’m extremely slower and weaker. However, I recognise this and understand I just need to ease off in training that week and even miss a session or two if it’s too much. I go with the ebbs and flows of my body and don’t punish myself for dipping out when I need to hug the hot water bottle. I’m also aware if my endometriosis creeps back in coming years I will need to readjust and plan my pain management leading up to and post-surgery.
If you are struggling with pain and high intensity workouts are out of the question, some good options include yoga, pilates, low impact aerobic (swimming and walking) and stretching. From here you can increase the intensity of your workouts depending on how your body heals. Again, if you are ever unsure or have not had prior experience training as an athlete it is always advised to speak with a medical professional for guidance.
Okay, prove it. Name three elite athletes competing with Endometriosis.
#1 Emily Seebohm – Australian Olympic Swimmer
Emily has been candid in sharing her endometriosis story, which is nothing short of inspiring. Having won gold at the 2008 Olympics, it was not until after the 2016 games she was diagnosed with Endometriosis after a long struggle. The grueling training regimes complicated matters and medical professionals were unsure what was causing her symptoms. Emily went on to compete at the 2021 Olympic Games and win gold in the 4 x 100m medley relay and bronze in the 200m backstroke. An inspiring example highlighting endo warriors are capable of achieving their Olympic sized dreams.
# 2 Kirstie James - Cyclist
What began as a career in rowing, shifted to cycling for New Zealand athlete Kirstie James who won silver at the 2018 Commonwealth Games. It wasn’t until 2020 she was diagnosed with endometriosis but like many it took years for anyone to take her pain seriously. Kirstie would try to endure the pain throughout training and eventually sought medical help. Like many of us, her pain was disregarded and she was left to feel crazy. The all too common phrase, ‘it’s all in your head,’ was often heard from doctors. However, Kirstie finally found a medical team that took her seriously and after undergoing laparoscopic surgery was diagnosed with the disease. Despite the ups and downs Kirstie is another inspirational endo warrior proving your sporting career doesn’t end with a chronic illness diagnosis.
# 3 Monique Murphy – Paralympic Swimmer
Australian Paralympic medalist Monique Murphy has one hell of a story to share as endometriosis is only just the start of her incredible journey. Before being diagnosed with endo Monqiue was in a terrible accident, having fallen off the fifth floor of a university building. The fall broke her jaw and her right foot had to be amputated. Soon after she was diagnosed with endometriosis but like many of us it took more than 14 doctors to work it out. After the first surgery she underwent another where she was further diagnosed for adenomyosis. Several years later, Monqiue went on to win silver at the Rio Paralympics. A story of resilience, passion and determination, it goes to show anything can be achieved if you want it badly enough. If you want to know more about Monique’s story you can find it on Athletes Voice.
Seek professional advice
Those who suffer from chronic illnesses like endometriosis know all too well that no one individual will have the same symptoms as another. How our bodies react to therapies, surgery, diet and other factors will depend on how we are affected by endometriosis. Once diagnosed the best starting point is to speak with your specialist and medical team who can assist you prepare a game plan. They can help to prescribe exercises, assist with nutrition and monitor your progress in a safe and meaningful way for your needs and abilities.
Always remember along your endometriosis journey that it is NEVER game over. This disease does not own or control your life. There will be some bloody hard days that call for bed rest and a hot water bottle. Then there are the days you can hit the running track, roll on the mats or jump off rock walls (depending how crazy you are) and the sky's the limit. It won’t be easy with this disease but just know your sporting possibilities are endless wherever you want to take them.
