Unlocking the Power of Exercise for Endo Warriors:

How to Break Free from the Pain Cycle and Get Moving Again

Let’s face it, most people don’t know what an Exercise Physiologist really does—so don’t worry if you’re scratching your head. But here’s the kicker: exercise is a total game-changer when it comes to your overall health, especially if you’ve been living with endometriosis (endo) or chronic pelvic pain.

Here’s the problem: for many people with endo, exercising isn’t just uncomfortable—it feels impossible. That’s a huge problem, because regular movement is essential for heart health, bone strength, metabolism, and mental well-being. When you can’t move without pain, you’re opening the door to a whole host of other chronic conditions later in life. Yikes, right?

But here’s where I come in. I’m on a mission to break the vicious cycle of treatment and pain management that keeps so many people from reaching their true fitness potential. If you’re sick of living in this loop and ready to feel the burn—without the flare-ups—stick with me. I’ve got some golden info coming your way, plus an exclusive masterclass that could be your ticket to a healthier, pain-free future.

So why is exercise such a struggle for people with endo? There are four big reasons, and I’m going to walk you through each one. Ready? Let’s go!

1. Endo = Inflammation Everywhere

Endometriosis is an inflammatory condition, which means inflammation is running rampant in the body. Exercise can temporarily spike inflammation, especially if it’s intense, which leads to more pain. Imagine adding more fuel to a fire that’s already burning.

BUT (and this is a big but), exercise also has long-term anti-inflammatory benefits. Done in the right amounts, it helps reduce inflammation, making it a vital part of managing endo symptoms. So, yes, you can exercise with endo—and it can actually help.

2. Endo Messes with Your Nervous System

Your body has two nervous system pathways: the parasympathetic (rest and digest) and the sympathetic (fight or flight). Endo often forces the body into a chronic “fight or flight” mode, which means you’re constantly in stress-response mode. The issue? Most types of exercise crank up that sympathetic activity even more, leading to higher pain sensitivity, fatigue, and longer flare-ups. Basically, you’re already running on fumes, and exercise without a strategy can send you into a full-on burnout.

3. Muscles That Won’t Relax = Pain

When you have endo, your muscles can get really tight. Some of them become stuck in a shortened, contracted position, especially around the pelvic floor and hips. This tightness messes with your ability to move properly, and when you try to exercise, those tight muscles pull on your joints and bones, increasing irritation and pain.

The fix? It’s not just about stretching or releasing those muscles—it’s about retraining them to function properly. When your muscles can contract and relax as they should, you’re less likely to experience flare-ups during or after exercise.

4. Low Tolerance to Exercise = More Pain

Endo can leave your body with a low tolerance for exercise. Even a light 30-minute workout might feel like you’ve run a marathon. If you push your body beyond its tolerance, it’s a one-way ticket to pain, fatigue, and flare-ups. But the good news? With the right program, you can slowly build your tolerance, allowing you to do more without triggering symptoms.

Before we dive into how to level up your exercise routine, let’s talk about something super important: the pelvic floor. This is often the culprit behind pelvic pain and tension. If your pelvic floor isn’t working properly, it can cause a cascade of problems, from pain during sex to difficulty going to the bathroom to lower back pain.

But here’s the thing: the pelvic floor gets tight and stuck when you’re in pain. This tightness messes with your body’s stability and affects your ability to exercise without triggering more discomfort. So, when you work on improving your pelvic floor function, you’ll drastically reduce your risk of pain flares—during and after exercise.

If you’re just starting out and can’t even think about squats or running, don’t worry. There’s a path from gentle movement (like yoga and light walking) to strength training and high-impact exercises (think: jumping and running). Here’s how we do it:

Step 1: Downregulation

First things first: we need to calm your body’s nervous system. We’re talking about shifting out of that constant fight or flight mode and into a more relaxed, recovery-friendly state. During this phase, we focus on relaxing tight muscles (like the pelvic floor, glutes, and hips) and preparing the body for the work ahead.

Step 2: Core Retraining

The pelvic floor and core need to work together like a dream team. In this phase, we start teaching you how to activate and stabilize your core without triggering tightness or pain. A strong, coordinated core means you’ll be able to brace and move without discomfort.

Step 3: Muscular Balance

Next, we’re going to work on balancing out the muscles around your pelvis and spine. This is like fixing a tug-of-war between opposing muscle groups. The goal is to get everything working together so you can move without aggravating your joints or muscles.

Step 4: Movement Patterns

Now it’s time to practice movement. We’ll make sure your squats, deadlifts, lunges, and other exercises are done with the right technique, so you’re not straining anything. This is where we integrate full-body movements and ensure everything is functioning properly.

Step 5: Progressive Overload

Finally, it’s time to level up! This is where you start building strength and endurance. We’ll slowly increase the intensity, volume, and weight of your workouts, carefully adjusting based on your menstrual cycle and how your body is feeling. By the end of this phase, you’ll be ready to take on regular gym workouts, feeling stronger, more stable, and pain-free.

If this all sounds like a lot (and honestly, it is)—you’re not alone. The journey from rehab to regular exercise is complex, and it’s easy to feel overwhelmed. But with the right guidance, you can absolutely get there.

That’s where I come in. My Program is designed to take you through this entire process, step by step, with the right exercises and the right approach. This program has transformed the lives of many endo warriors, and I’m ready to help you reclaim your fitness, strength, and life.

If you’re serious about reducing pain and getting back to regular exercise with more intensity, then this is your moment. Let’s work together to break free from the pain cycle and start moving toward your health and fitness goals.

Check out my program today—and I’ll see you on the inside, ready to kickstart your journey to pain-free movement!