Endometriosis has become increasingly present in the scope women’s strength training as the sport has grown. Here’s how the two interact and how to manage them in tandem.
Coach Faith works as our female-specific coach on the StrongerYou PT team and outlines her top tips today in how to adapt your training and overall approach when presented with obstacles like endometriosis or PCOS within the context of both powerlifting and overall well being. These are issues that have become increasingly important in the scope women’s strength training as the sport has grown.
What is Endometriosis?
Endometriosis is an often-painful condition in which tissue that is similar to the inner lining of the uterus grows outside the uterus. It often affects the ovaries, fallopian tubes and the tissues lining the pelvis. Symptoms include painful periods, pain during intercourse, pain when urinating or having a bowel movement, chronic pelvis pain, bloating, nausea, fatigue and sometimes depression and anxiety.
Endometriosis Facts
- 20% of women in North America have been diagnosed with endometriosis
- It is considered to be a chronic disease
- It will take roughly 10 years for someone to be diagnosed and treated for endometriosis.
Endometriosis and Pelvic Floor Dysfunction
Many women with endometriosis will develop hypertonic (chronically tight) pelvic floor muscles. Due to pain, holding patters, inflammation and adhesions, the pelvic floor muscles may become tight and unable to relax.
Symptoms of pelvic floor dysfunction in endometriosis patients:
- Painful urination or bowel movements
- difficulty emptying the bladder or bowel
- painful intercourse
- pelvic pain, especially during menstruation
- muscle spasms in the pelvic floor
Mind Over Matter
Having a chronic disease like endometriosis means that you may be more likely to experience mental health struggles such as anxiety and depression. One study revealed that women who suffer from endometriosis report feelings of helplessness, hopelessness and a poor sense of wellbeing.
What can you do?
- Engage in frequent self-care and advocacy
- Engage in psychotherapy
- Receive support from family and friends
- Utilize Mind-body interventions
Tailored Programming
Women with endometriosis can be come generally weakened from the cycle of inflammation, stress and pain. Strength training and powerlifting training can become increasing important in order to build strength through all the muscle groups.
- You can implement yoga and stretching into your workouts to help manage symptoms
- Scheduling your strength training progamming around your menstrual cycle can provide realistic timelines around your training. This can also mean choosing whether to participate in certain powerlifting competitions based on their timing.
- Know when to take a break: It’s okay if you’re experiencing a flare-up. Taking some time off to engage in more general movement can be incredibly beneficial. Even simple things like walking or stretching can help to promote recovery.
Diet
Gut dysbiosis – an imbalance of the microbiota – can be present in women with the condition due to the ongoing inflammatory and immune responses.
- Research shows that women with endometriosis are likel yto benefit from a gluten-free diet
- Eliminating other food sensitivities such as sugars/soys/dairy can be beneficial, though food sensitivity testing is the best way to establish what is right for you.
- Taking supplements and eating foods that are high in Omega-3 fatty acids, B-vitamins, antioxidants and zinc have been shown to reduce the inflammatory and immune responses associated with endometriosis.
Strength Through Struggle
Powerlifting with endometriosis is more than just lifting weights – it’s about building resilience, listening to your body and finding strength in the face of challenges.
With the right approach, you can continue to push boundaries, both in the gym and your daily life.
Ensuring a holistic lens of care for yourself will help provide relief while building your toolbox with strategies.
You can build strength through the struggle of any chronic disease and the most important reminder of all is that you’re not going through this alone.
PS – here’s 2 ways I can help you prepare for your first powerlifting meet:
1. Follow me on Instagram (@strongeryoupt) for free lifting advice, programs and more powerlifting content. You can DM me the word “GUIDE” and I’ll get you a copy of “Your First Powerlifting Meet” – my guide that shows you strength standards and how to compete in powerlifting.
OR
2. Apply to join my “Platform-Ready Blueprint” and become a case study. We’ll work with you 1-on-1 to show you how to add up to 200 lbs to your total and compete in your first meet with less than 5 hours per week in the gym.
It takes less than 60 seconds to apply HERE in order to find out more information and see if you’d be a good fit.