Running is a super hobby, it relaxes, recharges, empties the brain and even keeps you fit, working the cardiovascular system. We like running on uneven ground - not concrete and not on a running track.
Living with a chronic illness, there's no need to overdo it, no need to run marathons - too much of that can do more harm than good - but a short 5-8 km fun run a few times a week can be very rewarding. You can get all the benefits of exercise without overloading yourself and your joints.
There are a lot of misconceptions about running for endometriosis, and I'll dispel them quickly before we get to the meat. A
Endometriosis is NOT spread by running and jumping.
It was once spouted by a physiotherapist, and has been spreading on the internet ever since, but fortunately no one has ever backed it up. So you don't have to give up your favourite mileage and running shoes if you don't want to.
Many women who have undergone endometriosis surgery report that even though they have an uncomplicated recovery, even though they wait six weeks after the surgery, even though they have a gradual recovery, they still experience pain when running after the surgery.
The pain usually starts on the operated side, at the hip bone, radiates to a point in the buttocks, and if you keep pushing the running, it can creep down to the knee.
Unfortunately, most women who struggle with this after surgery eventually give up running.
I talked to several physiotherapists about the cause of this pain, many of them explained it on the basis of the fascia theory, which is very popular these days: the cut connective tissues get tangled and scarred, which they think may be the cause of the altered static condition. Some of the people interviewed said that fascia theory is just a fad, but that surgery alone does not justify the pain when running. He could rather imagine that, because the newly operated person is more careful, protects himself, loads differently, the pain that appears is more musculoskeletal in origin.
The solution here is also simpler if we can prevent the problem before it happens.
If you've done everything you can, but still need surgery, here's how to reduce the risk of surgical complications and adhesions:
- As soon as possible, sit up, stand up, walk around, even in the hospital.
- You can do deep vein exercises in hospital, even in your own hospital bed.
- Ask the physiotherapist at the hospital to help you!
- Gradually increase the load, in consultation with your doctor.
- From the second day in hospital, get up every hour and walk a few steps.
- Do the regular exercises developed with physiotherapists EndoYoga Post-surgery block!
Once you have developed a problem, the most you can do is to :
- Load slowly, gradually, always warm up, always stretch!
- Watch your body and the signals, if you feel discomfort starting to develop while running, stop, walk into it, stretch!
- DO NOT continue to run if the pain does not subside on walking in or stretching. Don't push it!
- Important: as a cross-training exercise, strengthen the muscles of the torso so that they can hold everything in place despite the changed statics!
- If you are sore from running, find an alternative cardio exercise for that day, such as an elliptical trainer.
- Feel free to go for a massage, or use a hedgehog (spiked) ball to gently massage the affected points yourself!
- And most importantly: stretch regularly, every single day!
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