Hi everyone,
Ever since I started suffering with endo (both pre and post surgery/diagnosis), I have found that after exercise my body feels like it really struggles to recover from it (not just average aches after exercise). Although everything is loads better after excision surgery, I am struggling to find the right type of movement for me (other than walking). If anyone has any advice it would be greatly appreciated!
I am the same I walk on a running machine up hill as fast as I can for about 1000 steps then rest a bit and keep going back to it. Short bursts seem ok. It's so hard isn't it.
The balance is so difficult isn’t it! I feel like I’m fighting a losing battle at times.
Hi,I'm an advocate for exercise as it is my job (exercise specialist) and especially because it is the only thing that manages my endo symptoms.
So. For me running causes flares up as the repetitive impacts seems to stretch the adesions and increase inflammation (moreover it increases bowel movements and if the bowel is stuck it can be painful, as in my case). However, there is evidence that aerobic exercise is actually antinflammatory. So I'd suggest maybe cycling, brisk walking, rowing or circuit training with no jumps (no burpees or box jumps).
Personally I benefit from weight training. With high loads and few repetitions (8 max in the training sets, 10-12 when warming up). I'd hypothesise that is because of the increase in testosterone that manages to keep estrogen at bay, but I can't give a reference for that. Regardless the mechanism, I feel much better after most of the times.
Lastly, before any session I do mobility exercises and after I do stretching. Mobility, aspecially torsions of the spine are very good because release the tensions in the bowel and might reduce the pain (also helps with gas).
Stretching might help with recovery as you mentioned that you need more time. By stretching the muscles you reduce the signals sent to them by the nervous system and they go to 'rest state'. This allows the repairing processes to start earlier. So stretch all the main muscle groups after each training ( 60 to 90 seconds per muscle). Those ten minutes are not a waste of time, believe me.
Let me know if you need more information. Happy to help!😊
This is great advice, thank you!
I’m with you on the running - it completely messes me up for days!
I used to do a lot of strength style training but I find my upper body struggles afterwards!
I defo need to do more mobility exercises, if you have any recommendations please let me know!
My mobility routine takes 10 minutes. It aims at mobilising the spine in extension, flection and rotation. All dynamic as I do them to warm up. So. Inchworm (10 times), dynamic cobra (Bhujangasana, 10 times), cat-cow (10times), scorpion stretch (10 times). Then supine twist 10 deep diaphragmatic breaths per side. Of you do it at the end you can hold the positions and take deep breaths to relax and strech the muscles.Hope it helps!
Recovery after first laparoscopy and endometriosis removal.
Recovery after laproscopy
Anyone worse a day after intense work outs? 
Post-surgery, slow recovery
